Fri 9th Jun 2017 at 5:00pm by Repkafanclub

Run > Steady-State

breezy

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Time
38:56
Miles
4.50
Min/mi
8:39
Pacing
94%
WAVA
57.23
Stride(cm)
115
Cals
685
Cadence
162
Asc(m)
42
Hillscore
8
Surface
Road

Notes & Comments

Split Summary
===
1) 4.5m - 38:56(8:39/m) 685cal 6.94/8.06mph

Ran at 5.30 pm. It was 14 degrees with a 12 mph breeze coming from the north west.

Steady paced run with race on Sunday in mind. Did an uptempo km towards the end.

38:56

Pin Map

0mi in 0

Pace

19%

67%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:07	1:07	8:52	161 156-162	2/3
0.25	2:09	1:03	8:22	163 162-164	1/1
0.38	3:13	1:04	8:33	164 162-168	6/0
0.50	4:13	59	7:53	163 162-166	2/1
0.63	5:22	1:09	9:15	163 162-164	8/0
0.75	6:24	1:02	8:15	163 162-164	6/0
0.88	7:33	1:09	9:12	163 162-166	4/1
1.00	8:42	1:09	9:11	163 160-166	8/2
1.13	9:53	1:11	9:29	161 160-162	4/2
1.25	10:55	1:02	8:16	160 156-162	1/1
1.38	12:02	1:08	9:01	160 160-162	1/2
1.50	13:08	1:05	8:43	162 160-166	0/9
1.63	14:11	1:04	8:28	162 162-164	0/4
1.75	15:16	1:04	8:35	162 162-164	2/1
1.88	16:21	1:05	8:39	162 160-164	6/0
2.00	17:26	1:06	8:47	162 160-164	6/1
2.13	18:32	1:06	8:47	162 160-164	3/0
2.25	19:37	1:04	8:36	162 162-164	0/3
2.38	20:40	1:03	8:25	162 162-162	5/2
2.50	21:49	1:09	9:14	161 160-164	1/0
2.63	22:56	1:07	8:53	161 160-162	1/1
2.75	24:01	1:05	8:41	161 160-162	5/0
2.88	25:10	1:09	9:13	160 160-162	4/0
3.00	26:15	1:05	8:43	160 160-162	6/0
3.13	27:23	1:07	8:59	162 160-162	8/0
3.25	28:30	1:07	8:55	161 160-162	0/15
3.38	29:31	1:01	8:08	160 160-162	0/13
3.50	30:35	1:04	8:33	160 158-160	0/5
3.63	31:41	1:07	8:53	161 160-164	0/5
3.75	32:38	56	7:31	163 162-164	0/9
3.88	33:40	1:02	8:19	163 160-164	1/2
4.00	34:41	1:01	8:09	164 164-166	0/5
4.13	35:42	1:01	8:05	165 164-166	1/1
4.25	36:42	1:00	8:01	163 158-168	0/4
4.38	37:51	1:09	9:14	161 158-162	1/1
4.49	38:51	1:00	8:29	162 162-164	3/0

Elevation

Asc 42m, Range 63m, Flat prediction 38:29

Elevation Graph

Biggest Climbs (m)	Min/mi
36 2.5%	8:39
29 2.2%	8:53
16 2.3%	8:45
See your biggest climbs

Cadence

162 (168 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	161	4.5	38:51	8:39
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:55	43.39%	More
800m	3:59	8:01	50.77%	More
1km	4:59	8:01	52.91%	More
Mile	8:11	8:11	54.54%	More
5k	26:39	8:35	57.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:54	7:54	56.55
5km	26:17	8:28	57.89
5M	43:32	8:42	57.01
10km	54:49	8:49	56.59
10M	1:30:46	9:05	56.54
Half	2:00:51	9:14	55.79
20M	3:09:14	9:28	56.46
Mara	4:11:57	9:37	56.54

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