Tue 19th Jan 2021 at 6:00pm by BecsX

Run > Hill Work

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Time
27:49
Miles
3.45
Min/mi
8:04
Pacing
75%
WAVA
60.22
Stride(cm)
112
Cals
321
Cadence
178
Asc(m)
164
Hillscore
16
Surface
Road

Notes & Comments

Agecroft - 9 reps

Split Summary
===
1) 0.38m - 3:14(8:35/m) 38cal 6.99/8.45mph
2) 0.38m - 3:10(8:20/m) 36cal 7.2/7.95mph
3) 0.37m - 3:07(8:24/m) 36cal 7.14/8.27mph
4) 0.38m - 3:10(8:26/m) 37cal 7.11/8.56mph
5) 0.36m - 2:58(8:18/m) 34cal 7.22/8.87mph
6) 0.37m - 3:03(8:17/m) 35cal 7.24/8.39mph
7) 0.37m - 3:05(8:25/m) 34cal 7.13/7.83mph
8) 0.38m - 3:09(8:19/m) 36cal 7.22/8.95mph
9) 0.35m - 2:53(8:08/m) 35cal 7.37/8.93mph

3:14 3:10 3:07 3:10 2:58 3:03 3:05 3:09 2:53

Pace

13%

32%

10%

34%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	55	55	7:24	187 182-190	0/12
0.25	2:00	1:04	8:33	173 120-188	7/4
0.38	3:12	1:12	9:40	172 170-174	10/0
0.50	4:08	56	7:28	182 168-188	0/12
0.63	5:08	1:00	8:03	178 174-184	6/5
0.75	6:18	1:10	9:17	171 168-172	11/0
0.88	7:15	57	7:39	181 168-188	0/11
1.00	8:15	1:00	7:56	179 170-186	7/6
1.13	9:50	1:35 +22	12:40	171 168-176	10/0
1.25	10:44	55	7:16	187 182-192	0/12
1.38	11:46	1:01	8:11	180 172-190	7/4
1.50	13:00	1:14	9:50	171 170-172	10/0
1.63	14:11	1:11 +16	9:31	178 124-192	0/12
1.75	15:16	1:05	8:38	178 172-188	7/5
1.88	16:48	1:32 +25	12:16	174 168-182	10/1
2.00	17:42	54	7:12	188 182-194	0/13
2.13	19:07	1:26 +25	11:26	181 174-192	8/3
2.25	20:17	1:10	9:18	173 168-184	9/0
2.38	21:14	57	7:34	184 182-188	0/13
2.50	22:21	1:07	8:58	178 174-188	8/3
2.63	24:07	1:46 +44	14:08	172 124-192	8/0
2.75	25:02	54	7:15	189 184-192	0/14
2.88	26:11	1:09	9:14	177 170-188	10/1
3.00	27:29	1:18 +15	10:27	171 120-190	6/1
3.13	28:22	53	7:05	190 184-200	0/13
3.25	29:31	1:09	9:11	179 172-190	10/1
3.33	30:15	44	9:22	174 172-176	6/0

Elevation

Asc 164m, Range 19m, Flat prediction 20:49

Elevation Graph

Biggest Climbs (m)	Min/mi
19 5.9%	8:55
18 6.4%	9:32
18 6.0%	9:05
18 7.2%	11:46
18 5.9%	9:18
18 6.6%	11:36
See your biggest climbs

Cadence

178 (200 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.4	179	3.3	27:35	8:35
Walk	5.9	122	0	1:50	1:42:44
Pause	2.7	-	-	50	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:38	45.62%	More
800m	3:59	8:01	48.26%	More
1km	5:01	8:04	50.15%	More
Mile	8:15	8:15	52.26%	More
5k	28:13	9:05	53.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:29	7:29	57.59
5km	24:54	8:01	60.47
5M	41:13	8:15	59.53
10km	51:54	8:21	59.16
10M	1:25:57	8:36	58.69
Half	1:54:26	8:44	57.48
20M	2:59:11	8:58	57.61
Mara	3:58:34	9:06	57.21

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