Wed 24th Apr 2024 at 7:18am by CT

Run > Easy

cold

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Time
49:19
Miles
5.48
Min/mi
9:00
Pacing
14.4%
WAVA
66.70
Stride(cm)
100
Cals
560
Cadence
178
Asc(m)
127
Surface
Mixed

Notes & Comments

ECP, Central Park, lake

Fairly sunny but cold. Early morning easy run around the parks with John. Lovely to get out first thing - tired after intervals last night though.

1) 1mi - 9:19(9:19/mi) 103cal 6.44/6.91mph
2) 1mi - 8:50(8:50/mi) 103cal 6.8/7.06mph
3) 1mi - 8:48(8:48/mi) 103cal 6.81/7.24mph
4) 1mi - 8:54(8:54/mi) 103cal 6.74/7.37mph
5) 1mi - 9:09(9:09/mi) 100cal 6.55/7.24mph
6) 0.48mi - 4:19(9:02/mi) 48cal 6.64/7.01mph

9:19 8:50 8:48 8:54 9:09 4:19

Pace

24%

69%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:20	2:20	9:19	174 172-176	14/12
0.50	4:36	2:17	9:06	175 172-176	8/8
0.75	6:54	2:18	9:11	176 168-180	7/10
1.00	9:19	2:25	9:38	179 172-182	9/5
1.25	11:31	2:12	8:48	180 178-184	7/7
1.50	13:44	2:13	8:53	179 174-182	4/4
1.75	15:58	2:14	8:54	179 174-182	4/6
2.00	18:08	2:10	8:42	177 174-180	6/9
2.25	20:26	2:17	9:09	179 176-182	17/13
2.50	22:39	2:13	8:51	178 176-180	4/10
2.75	24:45	2:07	8:26	178 176-180	11/8
3.00	26:57	2:12	8:48	179 178-180	5/3
3.25	29:11	2:14	8:58	179 176-182	6/9
3.50	31:20	2:09	8:36	179 176-182	12/12
3.75	33:35	2:15	9:00	179 176-184	9/4
4.00	35:51	2:16	9:03	175 170-178	3/9
4.25	38:10	2:19	9:15	177 172-182	8/10
4.50	40:31	2:21 +7	9:24	179 172-188	7/4
4.75	47:33	7:03 +5:02	28:11	180 174-184	10/7
5.00	50:09	2:36	10:23	177 168-184	7/7
5.25	52:26	2:17	9:09	179 174-184	10/6
5.48	54:28	2:02	8:57	178 168-182	4/5

Elevation

Asc 127m, Range 18m, Flat prediction 49:19

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

178 (188 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.4	178	5.5	49:19	9:57
Walk	0.0	0	0	0	NAN:00:00
Pause	8.6	-	-	5:09	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:04	8:19	51.00%	More
800m	4:16	8:35	56.09%	More
1km	5:20	8:34	58.31%	More
Mile	8:41	8:41	60.26%	More
5k	27:30	8:51	66.44%	More
5 miles	50:04	10:01	59.72%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:08	8:08	64.30
5km	27:01	8:42	67.64
5M	44:45	8:57	66.82
10km	56:21	9:04	66.52
10M	1:33:18	9:20	66.40
Half	2:04:13	9:29	65.26
20M	3:14:32	9:44	65.84
Mara	4:18:59	9:53	65.68

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