Tue 11th Jul 2017 at 7:00am by HappyG(rrr)

Run > Commute

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Time
45:12
Miles
4.93
Min/mi
9:10
Pacing
90%
WAVA
51.04
Stride(cm)
102
Cals
584
Cadence
171
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

Aha, commute runs are starting again! And from gym this time. Nice morning. Damp but not raining, mild but not too warm. Very ploddy still. Feeling right Achilles a bit at start but OK. :-)

G

Split Summary
===
1) 1m - 10:10(10:10/m) 110cal 5.9/7.22mph
2) 1m - 8:51(8:51/m) 120cal 6.78/7.1mph
3) 1m - 9:12(9:12/m) 122cal 6.52/10.04mph
4) 1m - 8:48(8:48/m) 120cal 6.82/7.18mph
5) 0.93m - 8:12(8:46/m) 112cal 6.84/7.24mph

10:10 8:51 9:12 8:48 8:12

Pin Map

0mi in 0

Pace

11%

24%

64%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:01	3:01	12:02	170 164-176	15/2
0.50	5:32	2:32	10:07	174 166-200	5/13
0.75	7:49	2:17	9:07	169 166-174	0/15
1.00	10:10	2:20	9:22	173 166-178	6/3
1.25	12:21	2:11	8:45	172 168-174	3/2
1.50	14:33	2:12	8:49	172 168-176	2/4
1.75	16:47	2:13	8:54	172 170-174	2/2
2.00	19:00	2:14	8:54	172 170-176	1/2
2.25	21:15	2:15	8:59	171 168-174	6/2
2.50	23:28	2:13	8:53	172 168-174	1/4
2.75	26:01	2:33	10:13	168 124-178	2/3
3.00	28:12	2:11	8:44	173 170-180	2/4
3.25	30:25	2:13	8:51	172 170-174	1/3
3.50	32:39	2:14	8:58	173 172-176	6/0
3.75	34:50	2:11	8:43	172 170-176	1/5
4.00	37:00	2:10	8:38	170 166-174	2/11
4.25	39:18	2:18	9:12	171 166-176	2/3
4.50	41:26	2:08	8:32	172 168-178	0/6
4.75	43:37	2:11	8:46	172 168-176	1/4
4.93	45:12	1:35	8:34	171 166-174	1/1

Elevation

Asc 42m, Range 51m, Flat prediction 44:34

Elevation Graph

Biggest Climbs (m)	Min/mi
20 6.1%	12:05
See your biggest climbs

Cadence

171 (200 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	171	4.9	44:57	9:08
Walk	0.6	124	0	15	18:47

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:26	38.83%	More
800m	4:15	8:33	44.83%	More
1km	5:17	8:31	46.94%	More
Mile	8:43	8:43	48.53%	More
5k	27:40	8:54	51.97%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:25	7:25	56.99
5km	26:47	8:37	53.69
5M	45:56	9:11	50.95
10km	58:45	9:27	49.73
10M	1:40:43	10:04	47.93
Half	2:16:46	10:26	46.34
20M	3:40:52	11:03	45.47
Mara	4:59:55	11:27	44.65

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