Sun 7th May 2017 at 2:00pm by LindsD

Run > General

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Time
49:38
Miles
4.34
Min/mi
11:26
Pacing
38%
WAVA
45.33
Stride(cm)
84
Cals
443
Cadence
168
Asc(m)
42
Hillscore
4
Surface
Road

Notes & Comments

2 comments

Very ploddy run-walk but felt better afterwards. Calf is definitely *there* and not really sure what to do about it

It was OK yesterday.

#Split Summary
===
1) 1m - 10:20(10:20/m) 102cal 5.81/6.76mph
2) 1m - 10:32(10:32/m) 107cal 5.7/7.64mph
3) 1m - 11:04(11:04/m) 106cal 5.42/7.18mph
4) 1m - 11:43(11:43/m) 101cal 5.12/6.78mph
5) 0.34m - 6:00(17:54/m) 27cal 3.35/5.8mph

10:20 10:32 11:04 11:43 6:00

	alpenrose Oh dear, any chance of getting a massage?
	LindsD Might try for this week

Pace

41%

10%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:20	1:20	10:37	172 146-176	0/3
0.25	2:29	1:09	9:15	178 174-180	1/5
0.38	4:27	1:58	15:41	175 118-184	0/2
0.50	5:43	1:17	10:14	181 178-186	8/1
0.63	7:13	1:30	12:00	175 118-184	3/2
0.75	8:24	1:10	9:22	185 182-188	0/6
0.88	9:40	1:16	10:08	170 118-186	2/3
1.00	11:17	1:37	12:57	149 118-188	2/1
1.13	12:27	1:10	9:19	186 182-188	0/6
1.25	13:32	1:05	8:44	186 184-190	0/7
1.38	14:43	1:11	9:30	184 182-186	1/5
1.50	15:59	1:15	10:00	178 118-188	4/4
1.63	17:29	1:31	12:06	156 118-186	5/8
1.75	18:40	1:11	9:27	184 182-188	5/2
1.88	20:09	1:28	11:47	162 118-188	3/4
2.00	24:16	4:08	33:02	159 118-186	5/5
2.13	25:31	1:15	9:58	185 184-186	4/4
2.25	26:37	1:06	8:50	185 182-188	1/3
2.38	27:52	1:14	9:56	185 184-188	3/3
2.50	29:07	1:15	10:01	186 184-188	4/4
2.63	33:33	4:26	35:28	153 88-184	3/1
2.75	35:11	1:38	13:07	161 118-186	8/0
2.88	36:50	1:39	13:10	154 118-186	1/8
3.00	38:15	1:25	11:21	183 180-186	4/0
3.13	39:53	1:38	13:07	154 118-186	4/2
3.25	41:07	1:14	9:52	185 180-188	2/1
3.38	42:33	1:26	11:27	172 118-186	2/1
3.50	44:04	1:31	12:08	176 118-186	4/0
3.63	45:51	1:47	14:12	175 118-184	6/0
3.75	50:04	4:14	33:50	145 118-188	3/1
3.88	51:19	1:14	9:53	185 184-186	1/10
4.00	53:51	2:32	20:18	178 118-186	2/1
4.13	56:00	2:09	17:14	118 118-118	3/2
4.25	58:15	2:15	18:02	119 118-124	5/0
4.33	59:51	1:36	18:49	118 118-122	2/1

Elevation

Asc 42m, Range 29m, Flat prediction 45:12

Elevation Graph

Biggest Climbs (m)	Min/mi
17 1.8%	16:53
12 3.3%	12:56
11 3.1%	11:04
See your biggest climbs

Cadence

168 (190 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	74.8	183	3.6	37:07	10:26
Walk	45.8	118	0.8	22:44	29:11
Still	0.0	-	-	0	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:13	8:57	42.31%	More
800m	4:34	9:12	45.11%	More
1km	6:09	9:54	43.69%	More
Mile	10:10	10:10	44.95%	More
5k	39:24	12:41	40.54%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:28	10:28	43.67
5km	34:50	11:13	45.85
5M	57:40	11:32	45.19
10km	1:12:37	11:41	44.93
10M	2:00:14	12:01	44.65
Half	2:40:05	12:13	43.76
20M	4:10:41	12:32	43.91
Mara	5:33:46	12:44	43.63

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