Sat 16th Sep 2017 at 10:00am by HappyG(rrr)

Run > General

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Time
49:54
Miles
4.59
Min/mi
10:52
Pacing
63%
WAVA
43.02
Stride(cm)
90
Cals
490
Cadence
164
Asc(m)
42
Surface
Road

Notes & Comments

Wee run with MrsS(rrr) n dog up at Harlaw ressie. One loop by myself and some strides. Felt right ankle and Achilles too sore to parkrun. Nice to run together. Then shop in George St and lunch. Got new OMM backpack. Deuter eventually tore after 7 or 8 years. Not bad! With 20 on Sun even with missed Wed this is 65 mile week. Nice. :-)

G

Split Summary
===
1) 1m - 15:44(15:44/m) 85cal 3.81/6.68mph
2) 1m - 13:07(13:07/m) 111cal 4.57/13.44mph
3) 1m - 8:10(8:10/m) 118cal 7.35/11mph
4) 1m - 8:14(8:14/m) 106cal 7.29/14.09mph
5) 0.59m - 4:39(7:53/m) 70cal 7.61/10.25mph

15:44 13:07 8:10 8:14 4:39

Pin Map

0mi in 0

Pace

50%

15%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:42	1:42	13:37	158 102-166	3/0
0.25	3:40	1:57	15:40	171 124-184	1/1
0.38	5:15	1:35	12:43	173 154-226	2/1
0.50	7:18	2:04	16:28	159 132-170	3/4
0.63	9:30	2:11	17:31	157 112-168	3/1
0.75	12:12	2:42	21:39	139 102-162	6/4
0.88	14:05	1:53	15:04	152 108-168	0/3
1.00	15:44	1:38	13:07	165 160-168	1/1
1.13	17:22	1:38	13:08	168 162-178	3/1
1.25	19:43	2:21	18:48	162 154-176	2/0
1.38	21:30	1:47	14:17	143 104-166	1/3
1.50	22:57	1:27	11:37	164 154-172	3/2
1.63	24:12	1:15	9:58	167 160-178	3/5
1.75	25:42	1:30	11:57	166 158-172	3/2
1.88	27:17	1:35	12:38	161 146-174	6/4
2.00	28:51	1:34	12:35	173 168-178	1/1
2.13	30:09	1:18	10:23	163 128-176	2/1
2.25	31:18	1:09	9:16	172 164-182	2/2
2.38	32:21	1:03	8:26	170 166-174	2/0
2.50	33:18	57	7:33	174 170-180	2/2
2.63	34:13	55	7:22	175 168-190	1/2
2.75	35:12	58	7:47	178 168-192	1/1
2.88	36:05	54	7:09	170 118-192	1/1
3.00	37:01	55	7:24	170 124-186	3/1
3.13	37:58	57	7:38	165 124-192	1/1
3.25	38:57	59	7:54	175 160-190	1/2
3.38	39:58	1:01	8:06	172 160-192	1/3
3.50	40:52	54	7:09	173 166-192	3/2
3.63	41:37	46	6:05	171 124-198	3/7
3.75	42:33	55	7:23	173 124-204	1/1
3.88	44:01	1:29	11:50	173 162-204	2/1
4.00	45:15	1:14	9:49	163 102-174	2/1
4.13	46:11	56	7:30	181 168-190	0/1
4.25	47:15	1:04	8:29	170 116-180	1/1
4.38	48:24	1:09	9:14	137 124-180	2/1
4.50	49:14	50	6:41	124 124-124	1/1
4.59	49:54	40	7:23	130 124-164	0/0

Elevation

Asc 42m, Range 10m, Flat prediction 49:54

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

164 (226 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.2	169	4.1	43:00	10:37
Walk	13.8	120	0.5	6:54	12:47

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:28	50.61%	More
800m	3:33	7:08	53.66%	More
1km	4:28	7:11	55.62%	More
Mile	7:18	7:18	57.94%	More
5k	27:07	8:44	53.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:53	8:53	47.58
5km	32:04	10:19	44.84
5M	54:59	11:00	42.56
10km	1:10:20	11:19	41.54
10M	2:00:34	12:03	40.04
Half	2:43:43	12:30	38.71
20M	4:24:24	13:13	37.98
Mara	5:59:01	13:42	37.30

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