Mon 4th Sep 2017 at 2:00pm by HappyG(rrr)

Run > General

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Time
46:07
Miles
4.62
Min/mi
9:59
Pacing
82%
WAVA
46.87
Stride(cm)
95
Cals
523
Cadence
170
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

Attack of the lurgy. Timed for our week off. Typical! Felt a bit bleurgh Thu night, couldn't face intervals. Friday worse, no commute run and home early. No Sat parkrun, no Sun long run should have been 18 with 14 MP, biggest run of the training programme. Oh well, only for fun etc! MrsS(rrr) and I both just sleeping and feeling rubbish. And watching carpy movies! My Fair Lady, Alien Covenant. Eclectic! Eventually ran Monday, thought maybe 6 but cut it short, feeling swimmy headed and a bit sick and generally week. Pah! :-)

G

Split Summary
===
1) 1m - 11:25(11:25/m) 105cal 5.25/6.68mph
2) 1m - 9:19(9:19/m) 117cal 6.44/7.12mph
3) 1m - 9:13(9:13/m) 120cal 6.51/7.45mph
4) 0.96m - 9:36(9:57/m) 109cal 6.03/7.16mph
5) 0.66m - 6:33(10:00/m) 72cal 6/7.31mph

11:25 9:19 9:13 9:36 6:33

Pin Map

0mi in 0

Pace

29%

47%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:12	1:12	9:32	169 166-172	1/0
0.25	2:27	1:15	10:03	168 162-172	1/1
0.38	3:41	1:14	9:52	171 162-200	0/9
0.50	5:48	2:07	16:59	173 164-194	3/9
0.63	7:16	1:28	11:45	167 164-170	7/0
0.75	8:31	1:15	10:01	167 148-176	1/2
0.88	9:52	1:21	10:46	169 162-172	0/8
1.00	11:25	1:33	12:20	171 162-178	8/0
1.13	12:39	1:14	9:56	169 160-174	2/4
1.25	14:01	1:22	10:57	171 168-176	1/3
1.38	15:07	1:05	8:43	172 170-180	4/0
1.50	16:16	1:09	9:13	171 166-176	2/4
1.63	17:21	1:05	8:43	172 168-176	6/2
1.75	18:30	1:09	9:11	170 166-172	5/0
1.88	19:39	1:09	9:10	170 164-176	0/4
2.00	20:44	1:05	8:41	170 168-172	7/2
2.13	21:56	1:12	9:33	170 166-176	0/2
2.25	23:00	1:04	8:33	169 164-172	1/4
2.38	24:12	1:12	9:40	169 164-172	1/1
2.50	25:24	1:12	9:34	169 166-174	4/1
2.63	26:38	1:14	9:49	169 168-172	2/0
2.75	27:46	1:08	9:06	170 168-172	3/8
2.88	28:52	1:06	8:49	171 166-180	4/0
3.00	29:57	1:05	8:44	169 166-174	0/4
3.13	31:06	1:09	9:09	172 166-182	2/6
3.25	32:14	1:08	9:02	169 164-174	3/3
3.38	33:21	1:07	8:57	168 162-172	0/4
3.50	34:48	1:27	11:36	168 162-176	2/2
3.63	36:02	1:14	9:51	169 166-176	6/1
3.75	37:26	1:25	11:16	167 162-176	1/7
3.88	38:45	1:18	10:27	168 154-172	7/1
4.00	39:53	1:08	9:05	172 168-178	2/0
4.13	41:19	1:26	11:25	167 124-176	0/8
4.25	42:40	1:22	10:53	174 168-182	7/3
4.38	43:55	1:15	9:59	169 164-180	10/0
4.50	45:04	1:09	9:12	169 160-176	1/1
4.62	46:07	1:03	8:42	170 168-172	0/2

Elevation

Asc 42m, Range 22m, Flat prediction 45:40

Elevation Graph

Biggest Climbs (m)	Min/mi
21 5.7%	10:48
11 3.4%	11:04
See your biggest climbs

Cadence

170 (200 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.9	169	4.6	45:37	9:56
Walk	1.1	136	0	30	18:25

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:37	37.99%	More
800m	4:22	8:47	43.62%	More
1km	5:30	8:51	45.14%	More
Mile	8:57	8:57	47.24%	More
5k	29:38	9:32	48.51%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:09	8:09	51.86
5km	29:25	9:28	48.88
5M	50:26	10:05	46.40
10km	1:04:31	10:23	45.29
10M	1:50:36	11:04	43.65
Half	2:30:11	11:28	42.20
20M	4:02:33	12:08	41.40
Mara	5:29:21	12:34	40.66

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