Sun 30th Jul 2017 at 3:00pm by deanobeano

Run > Recovery Run

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Time
32:44
Miles
4.10
Min/mi
7:59
Pacing
96%
WAVA
52.85
Stride(cm)
113
Cals
401
Cadence
178
Asc(m)
42
Surface
Mixed

Notes & Comments

Recovery run the day after Dolgellau. Could have done more but didn't want to do my legs in.
===
1) 1m - 8:08(8:08/m) 98cal 7.38/7.89mph
2) 1m - 8:06(8:06/m) 98cal 7.4/7.58mph
3) 1m - 7:58(7:58/m) 99cal 7.53/7.7mph
4) 1m - 7:51(7:51/m) 98cal 7.64/8.22mph
5) 0.1m - 41(6:45/m) 8cal 8.89/8.56mph

8:08 8:06 7:58 7:51 41

Pace

14%

83%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:01	1:01	8:06	175 118-182	2/1
0.25	2:01	1:00	7:58	179 174-182	3/2
0.38	3:01	1:01	8:06	180 178-182	1/2
0.50	4:05	1:03	8:27	179 176-182	4/2
0.63	5:05	1:00	8:01	182 178-188	3/2
0.75	6:04	59	7:56	172 90-182	0/5
0.88	7:06	1:02	8:14	179 178-182	3/2
1.00	8:08	1:02	8:15	180 178-182	1/2
1.13	9:10	1:02	8:13	178 176-180	2/1
1.25	10:10	1:00	8:02	177 176-178	2/5
1.38	11:10	1:00	8:03	179 178-180	2/1
1.50	12:14	1:03	8:27	177 176-178	2/1
1.63	13:14	1:00	8:01	176 174-178	3/2
1.75	14:15	1:01	8:10	178 174-184	2/3
1.88	15:15	1:00	8:00	178 176-182	1/1
2.00	16:14	1:00	7:56	179 178-182	2/2
2.13	17:15	1:00	8:01	178 178-178	1/1
2.25	18:14	1:00	7:57	178 176-180	3/0
2.38	19:16	1:01	8:11	178 176-180	2/3
2.50	20:13	58	7:42	178 176-180	0/3
2.63	21:12	59	7:51	176 174-178	1/2
2.75	22:12	1:00	7:59	176 174-178	4/2
2.88	23:12	1:00	7:58	176 174-178	2/3
3.00	24:12	1:01	8:05	177 176-180	2/2
3.13	25:11	58	7:46	177 176-178	1/1
3.25	26:09	58	7:48	176 174-180	1/1
3.38	27:09	1:00	7:58	176 174-178	2/1
3.50	28:08	59	7:55	177 176-178	2/3
3.63	29:10	1:02	8:13	176 174-178	3/1
3.75	30:10	1:00	7:57	180 176-184	3/2
3.88	31:05	56	7:24	180 178-182	3/4
4.00	32:03	58	7:46	179 176-182	1/2
4.10	32:44	41	6:46	178 172-180	1/2

Elevation

Asc 42m, Range 6m, Flat prediction 32:44

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

178 (188 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	178	4.1	32:37	7:59
Walk	0.4	104	0	7	8:09

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:15	40.82%	More
800m	3:46	7:35	44.70%	More
1km	4:46	7:40	46.37%	More
Mile	7:45	7:45	49.46%	More
5k	24:39	7:56	52.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:01	7:01	54.57
5km	24:11	7:47	53.71
5M	40:39	8:08	52.18
10km	51:32	8:18	51.53
10M	1:26:37	8:40	50.71
Half	1:56:18	8:53	49.61
20M	3:04:33	9:14	49.54
Mara	4:07:48	9:27	49.20

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