Fri 14th May 2021 at 12:00pm by deansaliba

Run > Hill Work

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Time
50:47
Miles
5.98
Min/mi
8:30
Pacing
85%
WAVA
52.70
Stride(cm)
115
Cals
811
Cadence
164
Asc(m)
277
Hillscore
19
Surface
Road

Notes & Comments

2-mile warm-up

400m hard
400m easy
up and down hills
x7

0.5-mile cooldown

9:07 8:59 7:59 8:11 7:50 8:52

Pin Map

0mi in 0

Pace

43%

19%

10%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:23	2:23	9:30	157 152-166	7/10
0.50	4:40	2:18	9:12	158 154-160	8/13
0.75	6:55	2:15	8:58	160 158-162	9/15
1.00	9:07	2:12	8:47	160 156-162	23/10
1.25	11:25	2:18	9:11	161 158-162	18/14
1.50	13:37	2:13	8:51	160 156-162	12/9
1.75	15:51	2:13	8:54	160 156-166	18/9
2.00	18:06	2:16	9:02	161 156-166	9/21
2.25	19:49	1:43	6:51	176 170-180	9/4
2.50	22:03	2:14	8:58	158 116-166	5/15
2.75	23:48	1:45	7:00	171 152-178	18/6
3.00	26:05	2:16	9:06	155 82-164	6/22
3.25	27:50	1:45	7:01	174 170-182	12/5
3.50	30:08	2:18	9:13	159 106-166	13/18
3.75	31:58	1:50	7:20	170 108-178	14/12
4.00	34:16	2:17	9:09	164 160-168	14/6
4.25	36:02	1:46	7:03	176 160-184	6/11
4.50	38:12	2:10	8:41	164 160-168	17/8
4.75	40:06	1:54	7:36	172 114-184	8/10
5.00	42:06	2:00	8:01	167 162-178	7/14
5.25	43:59	1:53	7:31	170 104-182	13/15
5.50	46:31	2:32	10:10	160 114-170	5/15
5.75	48:46	2:15	9:00	165 162-168	25/3
5.98	50:47	2:01	8:46	164 160-168	15/31

Elevation

Asc 277m, Range 49m, Flat prediction 50:34

Elevation Graph

Biggest Climbs (m)	Min/mi
24 9.2%	9:00
18 7.8%	7:31
14 10.9%	9:16
14 9.5%	9:24
14 6.9%	9:06
12 7.7%	7:00
See your biggest climbs

Cadence

164 (184 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.4	165	5.9	48:58	8:20
Walk	3.6	110	0.1	1:49	16:36

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:28	48.58%	More
800m	3:48	7:39	47.47%	More
1km	4:39	7:28	50.78%	More
Mile	7:46	7:46	52.02%	More
5k	24:38	7:56	55.74%	More
5 miles	41:24	8:17	53.89%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:38	7:38	52.92
5km	25:22	8:10	54.14
5M	42:00	8:24	53.12
10km	52:53	8:31	52.63
10M	1:27:35	8:46	52.45
Half	1:56:36	8:54	51.69
20M	3:02:36	9:08	52.30
Mara	4:03:07	9:17	52.38

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