Tue 18th Jul 2017 at 12:00pm by HappyG(rrr)

Run > General

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Time
40:55
Miles
4.59
Min/mi
8:55
Pacing
50%
WAVA
52.47
Stride(cm)
105
Cals
539
Cadence
173
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

Ooh, that felt nice! Lovely day, was going out after a meeting, Kenny pinged to say was I about, and lo and indeed, behold, a wee run with KJT. Good chat, and got to end feeling fine, so did an extra mile, including 3 or 4 strides at end. Quite pingy. Looking forward to having a go at 2 miler tomorrow. My 3 races for year might be 2, 3.11 and 4 miles! I knew this short distance stuff suited me best! I'm going to assume that the Lactate threshold 5m @ 15k - 1/2 M pace that it wasn't will be covered by the 2 miles tomorrow plus a bit?! :-)

G

Split Summary
===
1) 1m - 9:54(9:54/m) 115cal 6.06/7.49mph
2) 1m - 8:23(8:23/m) 121cal 7.15/7.91mph
3) 1m - 8:00(8:00/m) 121cal 7.5/8.31mph
4) 1m - 10:36(10:36/m) 114cal 5.66/7.89mph
5) 0.59m - 4:01(6:47/m) 68cal 8.85/15.99mph

9:54 8:23 8:00 10:36 4:01

Pin Map

0mi in 0

Pace

41%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:10	1:10	9:22	170 160-182	2/0
0.25	3:18	2:08	17:03	168 164-174	1/2
0.38	4:27	1:08	9:07	172 170-176	2/0
0.50	5:34	1:08	9:02	171 168-174	2/1
0.63	6:45	1:11	9:27	176 170-180	2/0
0.75	7:50	1:05	8:39	174 166-178	4/0
0.88	8:51	1:01	8:11	172 170-174	1/1
1.00	9:54	1:03	8:24	176 172-178	2/2
1.13	10:54	1:00	8:01	176 172-180	2/0
1.25	11:56	1:02	8:14	176 174-178	2/0
1.38	12:57	1:01	8:07	178 174-182	3/0
1.50	13:58	1:01	8:06	174 170-178	2/2
1.63	14:57	59	7:56	174 170-178	0/6
1.75	15:58	1:00	8:03	176 172-180	2/0
1.88	17:13	1:16	10:06	175 164-180	11/0
2.00	18:18	1:04	8:36	173 164-178	2/1
2.13	19:17	59	7:55	177 174-192	0/3
2.25	20:19	1:02	8:13	176 172-180	1/1
2.38	21:19	1:00	7:59	177 174-180	1/0
2.50	22:19	1:00	7:59	174 170-178	0/2
2.63	23:19	1:00	8:00	176 172-182	1/1
2.75	24:19	1:01	8:06	174 168-176	2/0
2.88	25:19	59	7:54	170 166-172	0/7
3.00	26:18	59	7:55	170 156-186	0/9
3.13	27:16	58	7:45	174 172-178	0/3
3.25	28:22	1:06	8:46	170 158-180	0/1
3.38	29:22	1:00	8:03	177 172-180	0/1
3.50	30:22	1:00	8:02	174 168-178	0/0
3.63	31:24	1:02	8:15	174 166-178	1/1
3.75	32:28	1:04	8:30	173 168-180	2/1
3.88	33:53	1:25	11:19	147 108-176	0/0
4.00	36:53	3:00	24:03	172 168-176	1/1
4.13	37:52	59	7:49	172 170-176	1/2
4.25	38:52	1:00	7:58	175 170-184	2/0
4.38	39:37	45	6:00	176 168-196	0/2
4.50	40:27	51	6:44	164 124-198	0/1
4.58	40:54	27	5:14	180 126-212	1/0

Elevation

Asc 42m, Range 27m, Flat prediction 41:19

Elevation Graph

Biggest Climbs (m)	Min/mi
16 2.7%	9:03
12 1.4%	8:12
See your biggest climbs

Cadence

173 (212 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.1	173	4.5	40:06	8:53
Walk	1.9	116	0.1	48	11:14

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	5:57	55.06%	More
800m	3:18	6:37	57.84%	More
1km	4:16	6:51	58.31%	More
Mile	7:58	7:58	53.06%	More
5k	25:31	8:13	56.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:17	7:17	58.03
5km	26:18	8:28	54.68
5M	45:05	9:01	51.91
10km	57:40	9:17	50.66
10M	1:38:52	9:53	48.83
Half	2:14:14	10:15	47.21
20M	3:36:48	10:50	46.32
Mara	4:54:23	11:14	45.49

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