Sun 17th Apr 2016 at 8:00am by LouLou

Run > Medium Long Run

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Time
1:35:52
Miles
13.12
Min/mi
7:18
Pacing
67%
WAVA
67.50
Stride(cm)
122
Cals
1423
Cadence
181
Asc(m)
42
Hillscore
11
Surface
Road

Notes & Comments

feeling really good today apart from legs being a bit tired. Final hill less pleasant but a really comfortable pace.

7:36 7:12 7:14 7:20 7:10 7:09 7:05 7:11 7:11 7:11 7:36 7:20 7:42 55

Pace

83%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:09	4:09	8:17	162 120-184	1/10
1.00	7:52	3:43	7:27	171 118-184	0/22
1.50	11:26	3:34	7:09	185 172-190	8/2
2.00	15:04	3:38	7:15	185 170-188	12/0
2.50	18:40	3:37	7:13	185 172-190	4/1
3.00	22:18	3:37	7:14	186 182-190	6/2
3.50	25:56	3:38	7:16	185 180-188	5/2
4.00	29:38	3:42	7:24	185 180-190	2/19
4.50	33:09	3:31	7:02	185 182-192	1/16
5.00	36:48	3:39	7:18	182 94-188	1/3
5.50	40:21	3:33	7:06	184 182-186	2/2
6.00	43:57	3:36	7:11	181 94-188	2/3
6.50	47:31	3:34	7:08	185 172-188	3/3
7.00	51:01	3:31	7:01	187 172-192	1/2
7.50	54:34	3:33	7:05	184 170-188	3/6
8.00	1:00:27	5:53	11:47	182 120-192	14/2
8.50	1:04:01	3:34	7:08	183 170-188	2/8
9.00	1:07:38	3:37	7:14	180 124-190	2/4
9.50	1:11:12	3:34	7:08	185 182-188	4/8
10.00	1:15:10	3:58	7:55	182 120-188	5/2
10.50	1:19:09	3:59	7:58	177 120-188	21/5
11.00	1:22:46	3:37	7:14	183 170-186	1/7
11.50	1:26:21	3:35	7:11	181 120-188	4/4
12.00	1:30:06	3:45	7:30	182 178-184	7/2
12.50	1:34:05	3:59	7:58	167 120-182	22/0
13.00	1:38:18	4:13	8:26	163 120-192	5/2
13.11	1:39:11	53	7:43	181 178-184	0/2

Elevation

Asc 42m, Range 50m, Flat prediction 1:30:18

Elevation Graph

Biggest Climbs (m)	Min/mi
34 1.7%	8:05
30 1.2%	7:13
24 2.8%	8:50
18 1.8%	11:00
See your biggest climbs

Cadence

181 (192 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.1	183	12.5	1:31:19	7:17
Walk	4.8	118	0.6	4:47	8:24
Still	3.1	-	-	3:06	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:49	47.16%	More
800m	3:27	6:56	54.82%	More
1km	4:18	6:55	57.28%	More
Mile	7:01	7:01	60.15%	More
5k	22:06	7:07	66.72%	More
5 miles	35:50	7:10	66.77%	More
10k	44:37	7:11	66.98%	More
10 miles	1:14:52	7:29	65.68%	More
Half	1:39:03	7:34	65.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:16	6:16	67.35
5km	20:49	6:42	70.85
5M	34:29	6:54	69.38
10km	43:25	6:59	68.83
10M	1:11:53	7:11	68.41
Half	1:35:43	7:18	67.06
20M	2:29:53	7:30	67.42
Mara	3:19:33	7:37	67.14

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