Fri 8th Sep 2017 at 2:00pm by HappyG(rrr)

Run > General

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Time
1:24:26
Miles
10.25
Min/mi
8:14
Pacing
91%
WAVA
58.70
Stride(cm)
114
Cals
1233
Cadence
171
Asc(m)
42
Hillscore
6
Surface
Road

Notes & Comments

A plod down canal. Planned 10 just to show progress through the week. But still feel bleurgh. Slightly blurry vision, spinny head, had to blink eyes to clear vision a bit. Not good. Got into it in the middle, but so tired by end. Hadn't eaten but a biscuit, a crumpet and 2 coffees all day though, so maybe just low on energy. HR probably up a bit with lurgy too. Easy something tomorrow maybe strides in a 5 miler, then Stirling 10K on Sunday. Oh well, will just try and enjoy. About 40 would be good. :-)

G

Split Summary
===
1) 1m - 8:50(8:50/m) 117cal 6.79/7.18mph
2) 1m - 8:28(8:28/m) 121cal 7.08/7.51mph
3) 1m - 7:58(7:58/m) 122cal 7.54/8.04mph
4) 1m - 8:09(8:09/m) 121cal 7.36/7.6mph
5) 1m - 8:00(8:00/m) 121cal 7.5/7.81mph
6) 1m - 8:34(8:34/m) 115cal 7/7.7mph
7) 1m - 7:55(7:55/m) 122cal 7.58/7.95mph
8) 1m - 7:58(7:58/m) 122cal 7.54/7.78mph
9) 1m - 7:55(7:55/m) 122cal 7.59/8.85mph
10) 0.32m - 2:48(8:49/m) 38cal 6.8/8.66mph
11) 0.94m - 7:51(8:23/m) 112cal 7.16/7.53mph

8:50 8:28 7:58 8:09 8:00 8:34 7:55 7:58 7:55 2:48 7:51

Pin Map

0mi in 0

Pace

55%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:30	4:30	9:00	170 164-176	4/15
1.00	8:50	4:20	8:40	171 166-182	2/7
1.50	13:07	4:17	8:34	172 168-178	2/6
2.00	17:18	4:11	8:23	173 168-178	12/2
2.50	21:15	3:57	7:54	173 168-178	9/11
3.00	25:16	4:01	8:02	174 170-180	3/9
3.50	29:19	4:04	8:07	172 170-176	3/7
4.00	33:25	4:06	8:12	172 168-176	7/2
4.50	37:30	4:04	8:09	171 168-174	1/6
5.00	41:25	3:56	7:51	171 166-174	5/5
5.50	45:59	4:34	9:08	168 106-176	5/3
6.00	50:00	4:01	8:01	173 168-178	6/4
6.50	53:57	3:57	7:54	171 168-174	5/7
7.00	57:55	3:58	7:55	172 168-178	2/2
7.50	1:01:52	3:57	7:54	172 168-180	8/4
8.00	1:05:53	4:02	8:03	171 166-176	17/0
8.50	1:09:51	3:57	7:55	171 164-178	4/12
9.00	1:13:47	3:56	7:52	170 166-178	1/12
9.50	1:18:09	4:22	8:45	170 164-178	9/1
10.00	1:22:21	4:12	8:24	169 162-174	8/4
10.24	1:24:19	1:58	8:06	172 166-180	9/1

Elevation

Asc 42m, Range 24m, Flat prediction 1:24:38

Elevation Graph

Biggest Climbs (m)	Min/mi
20 1.9%	8:00
14 2.9%	8:04
14 1.5%	8:23
10 2.5%	8:03
See your biggest climbs

Cadence

171 (182 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.1	171	10.2	1:23:36	8:11
Walk	0.9	108	0	43	28:29

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:32	43.50%	More
800m	3:48	7:39	50.05%	More
1km	4:47	7:42	51.85%	More
Mile	7:50	7:50	53.94%	More
5k	24:33	7:54	58.56%	More
5 miles	40:20	8:04	58.02%	More
10k	50:11	8:05	58.22%	More
10 miles	1:22:04	8:12	58.83%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:03	6:03	69.86
5km	21:50	7:02	65.86
5M	37:26	7:29	62.52
10km	47:53	7:42	61.02
10M	1:22:06	8:13	58.80
Half	1:51:29	8:31	56.85
20M	3:00:03	9:00	55.77
Mara	4:04:29	9:20	54.77

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