Thu 31st Dec 2020 at 9:00am by ChristianPoulton

Run > Hill Work

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Time
52:25
Miles
5.71
Min/mi
9:11
Pacing
66%
WAVA
53.81
Stride(cm)
107
Cals
649
Cadence
164
Surface
Road

Notes & Comments

Morning Run - Some Hills
With Katie, Dave and Louise

Split Summary
===
1) 1m - 8:21(8:21/m) 119cal 7.18/9.02mph
2) 1m - 9:09(9:09/m) 112cal 6.55/10.4mph
3) 1m - 8:36(8:36/m) 109cal 6.97/9.31mph
4) 1m - 10:05(10:05/m) 111cal 5.95/10.44mph
5) 1m - 10:32(10:32/m) 113cal 5.7/10.73mph
6) 0.71m - 5:41(8:01/m) 85cal 7.49/8.47mph

8:21 9:09 8:36 10:05 10:32 5:41

Pace

61%

21%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	2:24	2:24	9:37	166 118-174
0.50	4:22	1:57	7:49	167 164-174
0.75	6:21	2:00	7:58	167 166-170
1.00	8:22	2:00	8:02	165 162-168
1.25	10:42	2:20	9:20	163 118-168
1.50	13:16	2:35	10:20	168 118-186
1.75	15:26	2:09	8:37	163 158-166
2.00	17:34	2:08	8:33	163 106-174
2.25	19:49	2:15	9:01	160 158-164
2.50	21:53	2:04	8:14	167 162-174
2.75	24:15	2:22	9:27	159 148-162
3.00	26:25	2:10	8:41	168 162-176
3.25	28:56	2:31	10:04	158 102-166
3.50	31:23	2:27	9:49	162 122-168
3.75	33:33	2:10	8:38	164 118-182
4.00	36:11	2:39	10:35	162 104-170
4.25	38:57	2:45	11:02	165 154-174
4.50	40:41	1:44	6:56	169 166-178
4.75	44:29	3:48	15:12	155 118-172
5.00	46:43	2:15	8:58	167 164-172
5.25	48:36	1:53	7:31	170 168-172
5.50	50:35	1:59	7:57	167 162-170
5.71	52:25	1:50	8:44	163 118-168

Cadence

164 (186 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.8	166	5.5	48:06	8:41
Walk	8.2	115	0.2	4:19	25:44

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:40	51.20%	More
800m	3:51	7:44	52.14%	More
1km	4:50	7:46	54.10%	More
Mile	8:11	8:11	54.19%	More
5k	27:17	8:47	55.30%	More
5 miles	46:10	9:14	53.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:16	8:16	53.61
5km	27:30	8:51	54.87
5M	45:32	9:06	54.04
10km	57:20	9:14	53.63
10M	1:34:56	9:30	53.57
Half	2:06:24	9:39	52.86
20M	3:17:56	9:54	53.49
Mara	4:23:32	10:04	53.57

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