Tue 4th Jul 2017 at 7:00am by HappyG(rrr)

Run > Commute

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Time
35:39
Miles
4.03
Min/mi
8:51
Pacing
92%
WAVA
52.72
Stride(cm)
106
Cals
478
Cadence
172
Asc(m)
42
Surface
Road

Notes & Comments

An automated way of telling that it was raining is based on all the laps shown here - wet jacket sleeve + touch screen watch = false laps! So, the good news is: I did a commute run, and even in the rain. Bad news is v. ploddy, and not even the mileage it's meant to be (12 or 14?). Actually, that's not bad news, it's fine. First commute run since the slipped disc. Building mileage back up. Even if slow. :-)

G

Split Summary
===
1) 1m - 9:31(9:31/m) 114cal 6.31/6.72mph
2) 1m - 8:50(8:50/m) 119cal 6.79/7.31mph
3) 0.8m - 6:58(8:40/m) 97cal 6.92/7.24mph
4) 0.42m - 3:31(8:28/m) 52cal 7.09/8.1mph
5) 0.02m - 9(9:42/m) 2cal 6.18/6.91mph
6) 0.04m - 19(8:23/m) 4cal 7.16/6.82mph
7) 0.55m - 4:31(8:16/m) 65cal 7.26/8.18mph
8) 0.21m - 1:48(8:30/m) 25cal 7.06/8.27mph
9) 0m - 2(12:06/m) 4.96/7.28mph

9:31 8:50 6:58 3:31 9 19 4:31 1:48 2

Pin Map

0mi in 0

Pace

35%

58%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:23	1:23	11:07	158 110-188	0/3
0.25	2:35	1:11	9:30	168 162-172	3/1
0.38	3:45	1:11	9:25	170 168-172	0/3
0.50	4:55	1:09	9:16	170 168-172	1/2
0.63	6:05	1:10	9:23	171 168-174	1/1
0.75	7:14	1:09	9:15	172 170-174	1/1
0.88	8:24	1:10	9:19	172 170-172	1/0
1.00	9:31	1:06	8:49	172 170-174	1/1
1.13	10:40	1:09	9:14	172 168-174	0/2
1.25	11:47	1:07	8:54	172 170-174	5/0
1.38	12:51	1:04	8:32	171 168-172	1/2
1.50	13:59	1:08	9:06	173 172-174	0/2
1.63	15:04	1:05	8:40	172 170-176	1/1
1.75	16:11	1:07	8:54	173 170-174	0/1
1.88	17:18	1:07	8:58	172 168-174	3/1
2.00	18:21	1:03	8:25	174 172-176	0/3
2.13	19:28	1:07	8:56	172 170-176	2/0
2.25	20:30	1:02	8:19	173 172-176	1/2
2.38	21:37	1:07	8:56	173 170-176	1/1
2.50	22:41	1:03	8:27	174 172-176	4/0
2.63	23:48	1:07	8:58	173 170-176	2/3
2.75	24:51	1:03	8:25	174 172-176	0/2
2.88	25:59	1:08	9:01	172 168-176	1/6
3.00	26:59	1:00	8:04	171 168-174	0/6
3.13	28:00	1:00	8:04	173 170-176	2/2
3.25	29:06	1:06	8:51	174 172-176	1/1
3.38	30:10	1:04	8:34	172 166-176	0/2
3.50	31:14	1:03	8:28	170 168-174	0/3
3.63	32:11	57	7:36	172 170-176	1/1
3.75	33:14	1:03	8:27	174 170-178	0/1
3.88	34:17	1:03	8:23	175 172-178	0/2
4.00	35:20	1:03	8:28	173 168-176	1/0
4.03	35:37	17	8:41	175 174-176	0/0

Elevation

Asc 42m, Range 28m, Flat prediction 35:39

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

172 (188 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.2	172	4	35:20	8:49
Walk	0.8	110	0	17	11:10

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:53	41.54%	More
800m	4:04	8:11	46.81%	More
1km	5:08	8:15	48.41%	More
Mile	8:16	8:16	51.09%	More
5k	26:46	8:37	53.72%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:21	7:21	57.51
5km	26:33	8:33	54.16
5M	45:31	9:06	51.41
10km	58:13	9:22	50.19
10M	1:39:49	9:59	48.37
Half	2:15:32	10:21	46.76
20M	3:38:54	10:57	45.88
Mara	4:57:14	11:21	45.05

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