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Mon 16th Jun 2025 at 7:19pm by CT

Run > Easy
  • v warm
  • Time
    48:28
  • Miles
    5.17
  • Min/mi
    9:22
  • Pacing
    59.5%
  • WAVA
    63.09
  • Stride(cm)
    100
  • Cals
    525
  • Cadence
    173
  • Asc(m)
    157
  • Hillscore
    4
  • Surface
    Mixed

Notes & Comments

ECP, Black Poplar Wood, along by river, lakes, Central Park

Easy run with John. Hardly coughed at all which is positive.

1) 1mi - 9:20(9:20/mi) 101cal 6.43/6.97mph
2) 1mi - 10:08(10:08/mi) 102cal 5.92/6.95mph
3) 0.67mi - 6:18(9:28/mi) 67cal 6.34/6.8mph
4) 0mi - 8(34:00/mi) 1.76/6.47mph
5) 1mi - 9:16(9:16/mi) 101cal 6.48/6.87mph
6) 1mi - 8:58(8:58/mi) 102cal 6.69/7.14mph
7) 0.5mi - 4:20(8:34/mi) 52cal 7/7.12mph
9:20 10:08 6:18 8 9:16 8:58 4:20

Pace

11% 35% 54%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:41 2:41 +17 10:43 170 114-174 12/4
0.50 4:59 2:18 9:11 173 170-176 12/12
0.75 7:20 2:21 9:25 172 168-176 6/14
1.00 9:37 2:17 9:07 174 172-176 16/9
1.25 12:05 2:28 9:53 173 160-176 6/12
1.50 14:28 2:23 9:31 173 166-178 7/7
1.75 16:55 2:27 9:48 173 168-176 11/5
2.00 19:44 2:50 11:18 170 148-178 7/9
2.25 22:08 2:23 9:34 173 168-178 11/8
2.50 24:29 2:21 9:26 174 172-178 8/7
2.75 27:12 2:43 +12 10:51 171 118-176 7/7
3.00 29:33 2:21 9:25 173 172-174 10/13
3.25 31:49 2:15 9:01 173 170-174 10/12
3.50 34:09 2:20 9:20 173 168-176 9/13
3.75 36:22 2:13 8:54 174 172-176 15/17
4.00 38:34 2:12 8:48 173 172-174 11/7
4.25 43:03 4:29 +2:16 17:57 172 130-180 9/9
4.50 45:22 2:19 9:16 174 170-176 4/11
4.75 47:36 2:14 8:55 174 172-176 10/8
5.00 49:44 2:08 8:31 175 174-176 13/7
5.17 51:13 1:29 8:31 175 174-176 6/9

Elevation

Asc 157m, Range 22m, Flat prediction 48:13
Elevation Graph
Biggest Climbs (m) Min/mi
16 6.0% 9:09
12 3.6% 11:05
10 5.2% 8:38
See your biggest climbs

Cadence

173 (180 max) Stride Length: 100cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.3 173 5.2 48:17 9:24
Walk 5.0 125 0 2:35 5:42:50
Still 0.1 - - 4 -
Pause 0.6 - - 17 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:07 8:29 50.41% More
800m 4:15 8:33 57.13% More
1km 5:22 8:38 58.64% More
Mile 8:47 8:47 59.95% More
5k 29:52 9:37 61.06% More
5 miles 49:13 9:51 59.98% More

Predictions

Dist Time Per Mile WAVA
1M 8:30 8:30 61.90
5km 28:15 9:06 64.56
5M 46:47 9:21 63.10
10km 58:54 9:29 62.39
10M 1:37:32 9:45 62.38
Half 2:09:51 9:55 62.15
20M 3:23:21 10:10 61.18
Mara 4:30:44 10:20 60.21
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