Wed 17th May 2017 at 7:00pm by HappyG(rrr)

Run > General

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Time
1:14:14
Miles
6.44
Min/mi
11:32
Pacing
52%
WAVA
40.53
Stride(cm)
84
Cals
730
Cadence
166
Asc(m)
42
Hillscore
27
Surface
Road

Notes & Comments

Great club run. A shorter hill route suggested by Hannah. I assured all that it would be inclusive pace (i.e. 10s - 12s, not 8s!) and everyone came bar 2! So about 15 of us! 3 faster went on and did more and a dozen of us ran slowly together and stopped to meet up. Glorious views, lovely late evening sun, skies bruised with portentous rain clouds, but first drops didn't fall until I was in car on way home. Perfect. Super slow though. And felt very tired, tight and stiff. Right leg and ankle quite achy next day. What am I not doing my ice on it? I'll tell you why - cos I spent 2 hours investigating boiler controller prob for house sale and financial information to lenders for house purchase. That's why. Who wants to move?! Grrr. Not really though! :-)

G

Split Summary
===
1) 1m - 11:10(11:10/m) 109cal 5.38/7.16mph
2) 1m - 11:29(11:29/m) 113cal 5.23/6.43mph
3) 1m - 13:18(13:18/m) 116cal 4.51/6.41mph
4) 1m - 11:04(11:04/m) 113cal 5.42/6.28mph
5) 1m - 13:17(13:17/m) 111cal 4.52/6.62mph
6) 1m - 9:54(9:54/m) 114cal 6.06/7.14mph
7) 0.44m - 4:01(9:02/m) 54cal 6.64/7.2mph

11:10 11:29 13:18 11:04 13:17 9:54 4:01

Pin Map

0mi in 0

Pace

59%

29%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:18	2:18	9:14	164 160-176	0/6
0.50	4:43	2:24	9:37	167 162-170	11/3
0.75	8:05	3:22	13:28	163 158-166	38/1
1.00	11:09	3:04	12:16	162 124-170	13/0
1.25	14:00	2:51	11:24	163 158-166	28/0
1.50	17:10	3:10	12:39	164 158-168	25/0
1.75	20:12	3:02	12:08	164 160-168	19/0
2.00	22:38	2:26	9:45	161 152-170	2/11
2.25	25:20	2:42	10:50	166 160-170	14/1
2.50	28:23	3:03	12:12	166 162-168	27/0
2.75	33:18	4:55	19:41	163 124-168	24/0
3.00	35:56	2:38	10:31	165 156-174	0/31
3.25	38:26	2:30	10:00	167 156-182	0/12
3.50	41:04	2:38	10:31	163 148-178	7/13
3.75	43:35	2:31	10:05	161 154-164	0/37
4.00	47:01	3:26	13:42	190 158-208	0/75
4.25	52:28	5:27	21:49	168 158-178	20/5
4.50	55:08	2:41	10:43	169 164-174	27/2
4.75	57:59	2:50	11:22	166 154-172	5/16
5.00	1:00:18	2:19	9:15	164 158-168	7/10
5.25	1:02:49	2:32	10:06	165 160-168	13/1
5.50	1:05:15	2:26	9:43	165 156-170	1/9
5.75	1:08:01	2:46	11:04	164 158-176	1/17
6.00	1:10:12	2:11	8:44	164 160-170	0/44
6.25	1:12:26	2:14	8:57	167 162-172	3/6
6.44	1:14:13	1:47	9:10	167 164-168	5/0

Elevation

Asc 42m, Range 202m, Flat prediction 1:05:12

Elevation Graph

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Biggest Climbs (m)	Min/mi
146 6.3%	12:09
67 5.5%	14:17
20 6.1%	11:05
15 7.9%	33:35
13 4.2%	9:55
12 8.4%	9:52
See your biggest climbs

Cadence

166 (208 max) Stride Length: 84cm Run: 99.4% Walk: 0.6%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:30	38.28%	More
800m	4:15	8:32	44.47%	More
1km	5:24	8:41	45.62%	More
Mile	9:26	9:26	44.43%	More
5k	34:44	11:11	41.08%	More
5 miles	57:46	11:33	40.18%	More
10k	1:12:01	11:35	40.23%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:00	9:00	46.60
5km	32:30	10:28	43.90
5M	55:44	11:09	41.65
10km	1:11:17	11:28	40.65
10M	2:02:13	12:13	39.17
Half	2:45:57	12:40	37.86
20M	4:28:00	13:24	37.15
Mara	6:03:55	13:53	36.48

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