Wed 14th Jun 2017 at 5:00pm by Repkafanclub

Run > Steady-State

breezy

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Time
53:39
Miles
6.23
Min/mi
8:37
Pacing
93%
WAVA
58.00
Stride(cm)
115
Cals
960
Cadence
162
Asc(m)
42
Hillscore
14
Surface
Road

Notes & Comments

Split Summary
===
1) 6.23m - 53:39(8:36/m) 960cal 6.97/8.01mph

Ran at 1755hrs with Carol, Barry, Rob and Stuart. Thought I would have to take it easy after Sunday's race but it was more steady paced. Don't know how I lasted, 6 runs in 6 days definitely a rest day tomorrow.

Weather - About 16 degrees with cloud cover and a light breeze coming from the South east.

53:39

Pin Map

0mi in 0

Pace

11%

68%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:08	2:08	8:33	162 160-166	7/5
0.50	4:14	2:05	8:22	161 160-164	0/20
0.75	6:21	2:08	8:31	164 162-166	7/1
1.00	8:34	2:12	8:50	163 160-166	13/0
1.25	10:47	2:14	8:55	163 160-166	18/0
1.50	12:52	2:04	8:16	162 160-166	1/18
1.75	14:51	1:59	7:56	163 160-164	0/14
2.00	16:51	2:00	8:00	163 160-164	0/13
2.25	18:50	1:59	7:58	163 160-166	0/16
2.50	20:56	2:05	8:21	163 160-166	2/1
2.75	23:02	2:06	8:25	163 160-164	1/2
3.00	25:22	2:20	9:21	160 154-162	9/2
3.25	27:39	2:17	9:07	158 154-160	3/4
3.50	29:51	2:12	8:49	161 160-164	4/5
3.75	32:18	2:28	9:50	159 156-160	22/0
4.00	34:41	2:23	9:30	161 160-164	21/0
4.25	36:53	2:12	8:47	163 162-164	5/0
4.50	39:04	2:11	8:44	163 162-164	8/0
4.75	41:16	2:12	8:50	163 160-164	7/3
5.00	43:19	2:03	8:13	164 162-166	1/6
5.25	45:27	2:08	8:31	164 162-166	0/11
5.50	47:25	1:58	7:51	165 162-168	1/11
5.75	49:28	2:03	8:13	165 164-166	1/11
6.00	51:33	2:05	8:19	164 162-166	1/4
6.22	53:33	2:00	9:02	162 160-164	16/0

Elevation

Asc 42m, Range 74m, Flat prediction 51:53

Elevation Graph

Biggest Climbs (m)	Min/mi
69 3.5%	9:09
39 3.2%	8:45
17 5.5%	9:10
10 4.6%	10:18
See your biggest climbs

Cadence

162 (168 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	162	6.2	53:33	8:36
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:44	44.41%	More
800m	3:57	7:56	51.23%	More
1km	4:56	7:56	53.38%	More
Mile	7:57	7:57	56.21%	More
5k	26:22	8:29	57.69%	More
5 miles	42:58	8:36	57.75%	More
10k	53:28	8:36	58.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:43	7:43	57.90
5km	25:40	8:16	59.28
5M	42:30	8:30	58.40
10km	53:30	8:37	57.98
10M	1:28:36	8:52	57.92
Half	1:57:57	9:00	57.16
20M	3:04:43	9:14	57.84
Mara	4:05:56	9:23	57.92

Three Things You Saw Today

1 Kintore
2 Bennachie

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