Thu 5th Jan 2017 at 1:00pm by HappyG(rrr)

Run > General

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Time
36:19
Miles
4.53
Min/mi
8:01
Pacing
91%
WAVA
57.83
Stride(cm)
116
Cals
546
Cadence
174
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

Wee lunch run. Bit late. Ate a bit first and so felt it a bit in the tummy. But reasonably pingy on the way back. Always good to get out! (Oh, but it clearly wasn't 9 Lactate Threshold with 4 at HMP to 15K pace! Picking Mum up in evening so had to be a lunch time) :-)

G

Split Summary
===
1) 1m - 8:45(8:45/m) 118cal 6.86/7.37mph
2) 1m - 8:06(8:06/m) 121cal 7.41/7.85mph
3) 1m - 8:05(8:05/m) 122cal 7.43/8.29mph
4) 1m - 7:35(7:35/m) 121cal 7.92/10.18mph
5) 0.53m - 3:49(7:09/m) 64cal 8.38/9.35mph

8:45 8:06 8:05 7:35 3:49

Pin Map

0mi in 0

Pace

37%

47%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:12	1:12	9:33	171 160-178	0/1
0.25	2:19	1:08	9:02	171 168-174	2/0
0.38	3:22	1:03	8:25	172 168-174	1/0
0.50	4:29	1:07	8:55	174 166-178	2/1
0.63	5:35	1:06	8:45	176 168-182	3/0
0.75	6:38	1:03	8:22	174 162-180	2/0
0.88	7:41	1:03	8:26	174 168-180	2/1
1.00	8:45	1:04	8:31	177 174-182	1/2
1.13	9:52	1:07	8:57	175 170-178	7/0
1.25	10:56	1:04	8:28	170 164-178	4/0
1.38	11:56	1:00	8:03	172 168-176	2/0
1.50	12:56	1:00	8:01	173 170-174	1/1
1.63	13:56	1:00	7:58	174 168-178	0/3
1.75	14:53	58	7:41	175 170-178	1/1
1.88	15:51	58	7:41	175 158-182	2/0
2.00	16:51	1:00	7:56	171 150-178	0/2
2.13	17:54	1:03	8:26	173 170-180	3/0
2.25	18:58	1:04	8:33	171 166-176	1/3
2.38	20:01	1:03	8:25	173 170-176	3/1
2.50	20:57	56	7:26	175 172-178	0/3
2.63	21:56	59	7:48	176 172-184	1/0
2.75	22:54	58	7:45	175 170-180	0/2
2.88	23:55	1:01	8:08	175 172-178	1/1
3.00	24:55	1:01	8:05	174 172-178	3/0
3.13	25:57	1:02	8:13	174 170-178	2/1
3.25	26:54	57	7:38	171 166-174	0/3
3.38	27:56	1:01	8:10	174 166-184	1/4
3.50	28:52	56	7:32	172 166-178	0/7
3.63	29:47	55	7:21	176 172-180	2/1
3.75	30:42	55	7:22	176 164-182	2/2
3.88	31:37	55	7:20	176 172-180	0/2
4.00	32:30	53	7:01	176 162-184	0/3
4.13	33:24	54	7:14	174 170-180	1/2
4.25	34:22	58	7:43	174 170-182	0/1
4.38	35:16	54	7:09	175 170-180	0/2
4.50	36:04	48	6:26	175 124-186	1/0
4.52	36:13	9	6:31	124 124-124	0/0

Elevation

Asc 42m, Range 26m, Flat prediction 35:28

Elevation Graph

Biggest Climbs (m)	Min/mi
16 2.3%	8:29
10 1.0%	8:46
See your biggest climbs

Cadence

174 (186 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	174	4.5	36:03	8:01
Walk	0.5	124	0	10	6:13

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:43	48.47%	More
800m	3:32	7:07	53.35%	More
1km	4:25	7:06	55.83%	More
Mile	7:11	7:11	58.42%	More
5k	23:57	7:43	59.57%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:34	6:34	63.87
5km	23:41	7:37	60.25
5M	40:37	8:07	57.15
10km	51:57	8:22	55.78
10M	1:29:04	8:54	53.75
Half	2:00:56	9:14	51.96
20M	3:15:19	9:46	50.98
Mara	4:25:13	10:07	50.06

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