Sat 12th Mar 2016 at 10:00am by Gromit

Run > General

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Time
4:45:35
Miles
21.01
Min/mi
13:36
Pacing
60%
WAVA
38.76
Stride(cm)
77
Cals
2352
Cadence
153
Asc(m)
42
Hillscore
70
Surface
Road

Notes & Comments

1 comments

Split Summary
===
1) 1m - 18:21(18:21/m) 106cal 3.27/7.74mph
2) 1m - 16:34(16:34/m) 102cal 3.62/7.58mph
3) 1m - 10:52(10:52/m) 116cal 5.52/7.72mph
4) 1m - 12:31(12:31/m) 112cal 4.79/6.28mph
5) 1m - 11:13(11:13/m) 115cal 5.35/7.18mph
6) 1m - 15:01(15:01/m) 111cal 3.99/6.82mph
7) 1m - 14:36(14:36/m) 104cal 4.11/6.53mph
8) 1m - 10:26(10:26/m) 118cal 5.75/6.91mph
9) 1m - 10:13(10:13/m) 122cal 5.88/7.03mph
10) 1m - 10:23(10:23/m) 122cal 5.77/6.41mph
11) 1m - 11:48(11:48/m) 117cal 5.08/5.99mph
12) 1m - 19:41(19:41/m) 108cal 3.05/6.53mph
13) 1m - 12:33(12:33/m) 119cal 4.78/5.72mph
14) 1m - 11:13(11:13/m) 117cal 5.35/6.12mph
15) 1m - 12:14(12:14/m) 120cal 4.9/6.2mph
16) 1m - 13:40(13:40/m) 115cal 4.39/6.35mph
17) 1m - 20:24(20:24/m) 92cal 2.94/5.63mph
18) 1m - 16:02(16:02/m) 100cal 3.74/5.87mph
19) 1m - 12:04(12:04/m) 118cal 4.97/6.49mph
20) 1m - 11:46(11:46/m) 117cal 5.1/6.47mph
21) 1m - 13:53(13:53/m) 101cal 4.32/7.31mph
22) 0.01m - 4(8:55/m) 6.74/7.33mph

18:21 16:34 10:52 12:31 11:13 15:01 14:36 10:26 10:13 10:23 11:48 19:41 12:33 11:13 12:14 13:40 20:24 16:02 12:04 11:46 13:53 4

northernslowcoach
A long and lumpy run! Well done

Pin Map

0mi in 0

Pace

32%

10%

17%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	18:20	18:20	18:20	168 96-196	9/12
2.00	34:55	16:35	16:35	127 90-186	139/4
3.00	45:47	10:52	10:52	161 102-186	12/54
4.00	58:18	12:31	12:31	150 110-182	55/1
5.00	1:09:31	11:13	11:13	165 120-186	12/27
6.00	1:24:40	15:09	15:09	162 116-182	55/1
7.00	1:39:08	14:29	14:29	147 118-184	60/10
8.00	1:49:35	10:26	10:26	175 122-182	0/128
9.00	1:59:47	10:13	10:13	177 172-182	0/52
10.00	2:10:11	10:23	10:23	179 170-184	9/25
11.00	2:21:59	11:48	11:48	173 120-182	2/24
12.00	2:41:40	19:41	19:41	122 82-182	127/3
13.00	2:54:14	12:34	12:34	162 104-182	6/32
14.00	3:05:27	11:13	11:13	175 158-188	1/89
15.00	3:17:41	12:14	12:14	160 110-180	6/45
16.00	3:31:22	13:40	13:40	171 112-182	11/3
17.00	3:51:46	20:24	20:24	116 102-184	136/0
18.00	4:07:48	16:02	16:02	147 102-248	47/2
19.00	4:19:52	12:04	12:04	165 100-240	6/47
20.00	4:31:37	11:46	11:46	167 120-182	9/5
21.00	4:45:31	13:54	13:54	162 100-186	9/146
21.01	4:45:35	4	9:11	177 176-178	0/0

Elevation

Asc 42m, Range 282m, Flat prediction 4:28:32

Elevation Graph

Biggest Climbs (m)	Min/mi
210 6.9%	16:24
167 19.5%	19:59
125 12.7%	16:32
102 4.0%	15:02
55 4.5%	10:58
15 2.2%	11:49
See your biggest climbs

Cadence

153 (248 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	72.8	175	17.9	3:27:48	11:38
Walk	27.1	114	3.2	1:17:29	24:33
Still	0.1	-	-	18	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:04	8:20	43.16%	More
800m	4:24	8:50	44.99%	More
1km	5:31	8:52	46.69%	More
Mile	9:16	9:16	47.31%	More
5k	31:56	10:17	47.99%	More
5 miles	54:51	10:58	45.57%	More
10k	1:13:51	11:53	42.36%	More
10 miles	2:03:12	12:19	41.72%	More
Half	2:42:35	12:25	41.52%	More
20 miles	4:27:07	13:21	39.38%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:19	11:19	38.75
5km	37:39	12:07	40.70
5M	1:02:21	12:28	40.09
10km	1:18:30	12:38	39.85
10M	2:10:00	13:00	39.54
Half	2:53:05	13:13	38.73
20M	4:31:03	13:33	38.81
Mara	6:00:53	13:46	38.53

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