Thu 14th Jan 2021 at 3:00pm by slowblonde

Run > Hill Work

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Time
53:17
Miles
4.68
Min/mi
11:23
Pacing
87%
WAVA
44.12
Stride(cm)
78
Cals
510
Cadence
181
Asc(m)
160
Hillscore
12
Surface
Road

Notes & Comments

With Tracy

Split Summary
===
1) 1m - 11:01(11:01/m) 115cal 5.44/5.89mph
2) 1m - 11:13(11:13/m) 114cal 5.35/5.97mph
3) 1m - 11:16(11:16/m) 107cal 5.32/6.12mph
4) 1m - 11:33(11:33/m) 101cal 5.2/6.12mph
5) 0.68m - 8:14(12:08/m) 73cal 4.95/6.39mph

11:01 11:13 11:16 11:33 8:14

Pace

15%

20%

34%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:30	1:30 +7	11:58	182 178-184	1/2
0.25	2:54	1:24	11:15	183 180-184	2/1
0.38	4:16	1:22	10:52	184 182-186	1/2
0.50	5:36	1:20	10:43	185 182-190	2/2
0.63	7:00	1:24	11:08	184 182-186	4/1
0.75	8:21	1:21	10:52	184 180-186	2/2
0.88	9:49	1:28	11:44	184 182-186	3/0
1.00	11:08	1:19	10:34	184 180-186	3/2
1.13	12:26	1:17	10:18	184 180-186	0/2
1.25	14:03	1:37	12:56	174 120-188	2/2
1.38	15:22	1:19	10:34	183 180-188	2/2
1.50	16:44	1:22	11:00	183 182-184	2/3
1.63	18:07	1:23	11:05	183 182-186	3/2
1.75	19:39	1:31	12:08	183 180-184	4/1
1.88	20:58	1:20	10:39	185 184-186	3/2
2.00	22:21	1:22	10:58	183 182-190	1/3
2.13	23:59	1:38	13:05	158 118-186	1/3
2.25	25:17	1:19	10:28	184 182-186	3/6
2.38	26:35	1:18	10:23	178 122-186	0/10
2.50	27:51	1:16	10:05	184 180-190	0/11
2.63	29:07	1:16	10:10	184 180-186	0/11
2.75	30:32	1:25	11:17	183 180-184	6/5
2.88	32:10	1:39	13:10	180 176-186	13/0
3.00	33:36	1:25	11:24	181 178-186	6/3
3.13	34:49	1:13	9:48	184 182-186	0/15
3.25	36:10	1:20	10:42	184 182-186	3/9
3.38	37:49	1:39	13:16	180 178-182	13/0
3.50	39:24	1:35	12:40	180 178-184	11/1
3.63	40:39	1:14	9:56	184 182-188	0/13
3.75	41:56	1:17	10:17	183 178-186	0/14
3.88	43:32	1:37	12:53	180 178-184	13/0
4.00	45:10	1:38	13:00	179 176-180	13/0
4.13	47:12	2:02	16:15	152 106-182	11/0
4.25	48:44	1:32	12:16	183 180-186	4/0
4.38	50:11	1:28	11:41	185 180-188	4/0
4.50	51:37	1:25	11:22	183 182-186	5/0
4.63	52:52	1:16	10:05	185 182-186	1/4
4.68	53:24	32	9:59	187 184-190	0/2

Elevation

Asc 160m, Range 58m, Flat prediction 50:39

Elevation Graph

Biggest Climbs (m)	Min/mi
57 4.5%	12:48
30 7.3%	13:09
29 6.8%	12:38
See your biggest climbs

Cadence

181 (190 max) Stride Length: 78cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.2	182	4.5	50:49	11:12
Walk	4.6	119	0.1	2:28	18:47
Pause	0.2	-	-	7	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:24	9:39	37.67%	More
800m	5:01	10:06	39.69%	More
1km	6:21	10:14	40.83%	More
Mile	10:47	10:47	40.97%	More
5k	34:26	11:05	44.81%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:32	10:32	41.92
5km	34:39	11:09	44.53
5M	57:07	11:25	44.08
10km	1:11:45	11:33	43.93
10M	1:58:16	11:50	43.79
Half	2:37:01	11:59	43.02
20M	4:04:51	12:15	43.29
Mara	5:25:07	12:25	43.09

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