Thu 13th Feb 2020 at 7:00pm by ChristianPoulton

Run > Hill Work

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Time
28:59
Miles
3.07
Min/mi
9:26
Pacing
61%
WAVA
51.41
Stride(cm)
103
Cals
345
Cadence
165
Surface
Road

Notes & Comments

Hills - 5 x long + 1 short. Approx’ 1/2 seconds faster this week
With David & Harry

Split Summary
===
1) 0.31m - 2:03(6:42/m) 37cal 8.96/11.94mph
2) 0.31m - 4:03(12:54/m) 33cal 4.65/9.31mph
3) 0.31m - 2:02(6:36/m) 37cal 9.09/11.9mph
4) 0.31m - 3:23(10:55/m) 32cal 5.49/8.66mph
5) 0.31m - 2:00(6:32/m) 37cal 9.19/12.27mph
6) 0.32m - 3:38(11:18/m) 33cal 5.31/9.77mph
7) 0.31m - 2:01(6:28/m) 38cal 9.29/12.8mph
8) 0.32m - 3:47(11:44/m) 33cal 5.11/9.14mph
9) 0.31m - 1:59(6:19/m) 38cal 9.49/12.13mph
10) 0.12m - 2:23(19:58/m) 14cal 3/9.1mph
11) 0.11m - 37(5:52/m) 11cal 10.24/13.02mph
12) 0.03m - 1:04(36:31/m) 2cal 1.64/11.02mph

2:03 4:03 2:02 3:23 2:00 3:38 2:01 3:47 1:59 2:23 37 1:04

Pace

51%

18%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	1:39	1:39	6:37	175 168-188
0.50	4:35	2:56	11:44	161 154-172
0.75	6:51	2:16	9:04	169 148-186
1.00	9:06	2:14	8:58	159 118-170
1.25	11:33	2:27	9:50	161 158-186
1.50	13:13	1:40	6:39	172 168-178
1.75	15:49	2:37	10:26	156 118-172
2.00	17:58	2:09	8:35	166 104-182
2.25	20:13	2:15	9:01	160 92-172
2.50	22:55	2:42	10:46	157 154-158
2.75	24:29	1:34	6:17	174 168-186
3.00	27:41	3:11	12:45	164 104-192
3.07	28:59	1:18	19:31	178 90-190

Cadence

165 (192 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.4	167	2.9	25:36	8:42
Walk	11.6	114	0.1	3:23	27:35

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:32	6:09	55.50%	More
800m	3:53	7:48	51.69%	More
1km	5:12	8:23	50.16%	More
Mile	8:29	8:29	52.23%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:50	8:50	50.17
5km	29:21	9:27	51.41
5M	48:36	9:43	50.63
10km	1:01:12	9:51	50.24
10M	1:41:20	10:08	50.19
Half	2:14:55	10:18	49.52
20M	3:31:17	10:34	50.11
Mara	4:41:18	10:44	50.18

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