Tue 22nd Aug 2017 at 7:00am by HappyG(rrr)

Run > Commute

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Time
45:03
Miles
4.96
Min/mi
9:05
Pacing
89%
WAVA
51.53
Stride(cm)
103
Cals
590
Cadence
173
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

Commute run in, always feel better by end than start! This is instead of a 9 miles with 5 x 600 intervals, also canning a 15 mile mid length run this week. I've got a 10K, so that will have to be the speed work instead. I'm meant to be in "race prep" meso cycle, so why not?! Maybe parkrun Sat too, so two either long intervals or short tempos depending how you look at it! :-)

G

Split Summary
===
1) 1m - 10:17(10:17/m) 114cal 5.83/6.89mph
2) 1m - 9:02(9:02/m) 120cal 6.64/6.85mph
3) 1m - 9:02(9:02/m) 120cal 6.64/7.7mph
4) 1m - 8:38(8:38/m) 119cal 6.95/8.1mph
5) 0.96m - 8:03(8:24/m) 117cal 7.15/8.75mph

10:17 9:02 9:02 8:38 8:03

Pin Map

0mi in 0

Pace

13%

32%

53%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:58	2:58	11:52	170 164-176	15/2
0.50	5:38	2:40	10:39	170 160-192	5/15
0.75	7:57	2:19	9:16	170 166-174	0/14
1.00	10:16	2:19	9:18	173 164-178	6/3
1.25	12:30	2:13	8:54	174 170-176	3/3
1.50	14:44	2:14	8:55	173 170-176	2/4
1.75	17:00	2:17	9:07	174 170-178	2/1
2.00	19:18	2:18	9:12	174 172-178	1/1
2.25	21:36	2:18	9:12	174 168-176	6/2
2.50	23:51	2:14	8:57	173 168-178	1/3
2.75	26:11	2:21	9:23	173 168-178	2/3
3.00	28:21	2:09	8:38	173 170-176	2/4
3.25	30:32	2:11	8:43	175 172-178	1/3
3.50	32:46	2:14	8:57	174 170-178	6/0
3.75	34:51	2:06	8:23	174 170-178	1/5
4.00	36:59	2:08	8:31	170 166-178	2/11
4.25	39:08	2:09	8:35	174 168-182	2/3
4.50	41:17	2:09	8:35	172 168-178	0/6
4.75	43:16	1:59	7:57	174 168-178	1/3
4.96	45:03	1:47	8:31	173 164-180	1/1

Elevation

Asc 42m, Range 51m, Flat prediction 44:17

Elevation Graph

Biggest Climbs (m)	Min/mi
21 6.5%	12:50
See your biggest climbs

Cadence

173 (192 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	172	5	45:03	9:05
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:56	41.29%	More
800m	4:02	8:06	47.30%	More
1km	5:05	8:11	48.85%	More
Mile	8:20	8:20	50.70%	More
5k	27:01	8:42	53.21%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:20	7:20	57.64
5km	26:31	8:32	54.23
5M	45:28	9:06	51.47
10km	58:09	9:22	50.24
10M	1:39:42	9:58	48.42
Half	2:15:22	10:20	46.82
20M	3:38:38	10:56	45.93
Mara	4:56:52	11:20	45.11

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