Wed 4th Jan 2017 at 6:00pm by HappyG(rrr)

Run > General

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Time
45:24
Miles
5.56
Min/mi
8:10
Pacing
91%
WAVA
57.01
Stride(cm)
115
Cals
665
Cadence
171
Asc(m)
42
Hillscore
6
Surface
Road

Notes & Comments

A wee plod down canal after picking sis up and bringing her home. Impressed that I pushed myself out the door (1C?) Bit quicker coming back, thinking about WHW runners and their motivations (for the inspiration evening!) :-)

G

Split Summary
===
1) 1m - 8:48(8:48/m) 115cal 6.82/7.56mph
2) 1m - 8:31(8:31/m) 119cal 7.05/7.74mph
3) 1m - 7:59(7:59/m) 120cal 7.52/9.46mph
4) 1m - 7:59(7:59/m) 120cal 7.52/8.04mph
5) 1m - 7:51(7:51/m) 122cal 7.64/8.6mph
6) 0.56m - 4:17(7:37/m) 69cal 7.87/8.08mph

8:48 8:31 7:59 7:59 7:51 4:17

Pin Map

0mi in 0

Pace

44%

47%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:26	2:26	9:44	170 166-178	1/8
0.50	4:36	2:10	8:39	171 148-180	3/6
0.75	6:44	2:08	8:31	169 148-174	2/3
1.00	8:48	2:04	8:17	170 164-176	1/4
1.25	11:01	2:13	8:51	170 164-178	0/4
1.50	13:04	2:04	8:15	171 168-180	2/2
1.75	15:15	2:11	8:43	172 170-178	9/0
2.00	17:19	2:04	8:14	172 168-176	3/2
2.25	19:19	2:00	8:00	173 168-178	10/1
2.50	21:15	1:56	7:44	175 170-178	0/10
2.75	23:12	1:57	7:48	172 166-178	0/7
3.00	25:17	2:05	8:22	169 162-178	3/0
3.25	27:16	1:59	7:57	171 166-174	12/0
3.50	29:20	2:04	8:15	172 168-174	3/8
3.75	31:21	2:01	8:05	170 168-174	2/2
4.00	33:16	1:55	7:38	172 168-178	0/9
4.25	35:07	1:51	7:23	173 170-178	0/5
4.50	37:04	1:57	7:50	174 170-178	4/0
4.75	39:07	2:03	8:12	169 160-178	4/1
5.00	41:07	2:00	7:59	171 168-174	4/0
5.25	43:01	1:54	7:36	172 168-176	2/4
5.50	44:54	1:53	7:31	172 164-178	12/0
5.55	45:19	25	7:39	168 166-174	0/0

Elevation

Asc 42m, Range 23m, Flat prediction 45:28

Elevation Graph

Biggest Climbs (m)	Min/mi
19 1.7%	8:11
14 1.5%	8:24
14 2.9%	7:38
10 2.5%	8:03
See your biggest climbs

Cadence

171 (180 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	171	5.5	45:05	8:09
Walk	0.5	148	0	14	8:46

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:16	44.73%	More
800m	3:43	7:29	50.80%	More
1km	4:41	7:33	52.50%	More
Mile	7:40	7:40	54.66%	More
5k	24:29	7:53	58.29%	More
5 miles	40:15	8:03	57.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:30	6:30	64.53
5km	23:29	7:34	60.76
5M	40:15	8:03	57.67
10km	51:30	8:17	56.26
10M	1:28:17	8:50	54.23
Half	1:59:52	9:09	52.42
20M	3:13:36	9:41	51.43
Mara	4:22:52	10:02	50.51

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