Thu 6th Feb 2020 at 7:00pm by ChristianPoulton

Run > Hill Work

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Time
30:55
Miles
3.06
Min/mi
10:06
Pacing
55%
WAVA
47.60
Stride(cm)
97
Cals
342
Cadence
164
Surface
Road

Notes & Comments

Hills : 1 medium, 4 long, 1 medium
Knackered...

Split Summary
===
1) 0.17m - 1:02(6:10/m) 19cal 9.72/11.52mph
2) 0.33m - 4:11(12:50/m) 36cal 4.68/10.35mph
3) 0.31m - 2:00(6:30/m) 37cal 9.24/11.69mph
4) 0.32m - 3:56(12:17/m) 33cal 4.89/9.04mph
5) 0.31m - 2:02(6:35/m) 36cal 9.11/11.33mph
6) 0.32m - 4:08(12:49/m) 36cal 4.68/11.52mph
7) 0.31m - 2:03(6:42/m) 36cal 8.96/11.19mph
8) 0.32m - 3:37(11:27/m) 34cal 5.24/10.75mph
9) 0.3m - 2:00(6:44/m) 36cal 8.92/11.44mph
10) 0.2m - 4:11(20:53/m) 18cal 2.87/8.29mph
11) 0.17m - 1:01(6:08/m) 19cal 9.79/11.86mph
12) 0.02m - 45(33:58/m) 2cal 1.77/10.04mph

1:02 4:11 2:00 3:56 2:02 4:08 2:03 3:37 2:00 4:11 1:01 45

Pace

55%

12%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	47	47	6:17	182 174-192
0.25	2:25	1:38	13:00	159 106-178
0.38	3:43	1:18	10:28	157 156-158
0.50	5:13	1:30	12:02	161 158-186
0.63	6:01	47	6:17	175 172-180
0.75	6:53	52	6:58	168 168-172
0.88	8:25	1:32	12:14	153 110-170
1.00	9:42	1:17	10:17	155 152-158
1.13	11:09	1:27	11:36	148 106-180
1.25	11:57	49	6:28	174 172-180
1.38	12:50	53	7:02	168 166-170
1.50	14:17	1:27	11:35	152 104-170
1.63	15:34	1:17	10:14	156 154-158
1.75	17:18	1:44	13:52	149 100-160
1.88	18:05	47	6:17	177 172-190
2.00	18:58	53	7:07	167 166-170
2.13	20:22	1:24	11:11	158 112-170
2.25	21:33	1:11	9:28	160 158-162
2.38	22:57	1:24	11:09	158 110-190
2.50	23:46	49	6:33	178 168-190
2.63	24:39	53	7:04	169 166-170
2.75	26:11	1:32	12:18	148 92-172
2.88	29:04	2:53	23:05	148 96-192
3.00	29:57	53	7:06	185 178-188
3.06	30:56	59	16:47	168 118-180

Cadence

164 (192 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	80.8	167	2.9	24:59	8:40
Walk	19.2	107	0.2	5:57	34:26

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:21	53.34%	More
800m	4:08	8:19	48.08%	More
1km	5:37	9:02	46.16%	More
Mile	8:54	8:54	49.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:27	9:27	46.52
5km	31:25	10:07	47.64
5M	52:02	10:24	46.89
10km	1:05:30	10:32	46.54
10M	1:48:28	10:51	46.48
Half	2:24:25	11:01	45.85
20M	3:46:10	11:19	46.39
Mara	5:01:07	11:30	46.46

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