Tue 19th Sep 2017 at 12:00pm by HappyG(rrr)

Run > General

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Time
41:33
Miles
4.65
Min/mi
8:56
Pacing
45%
WAVA
52.31
Stride(cm)
104
Cals
547
Cadence
173
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

Well that was nice! Lunch time run with Danny and Gillian. Lovely day here in Scoottyland for September. And some reasonable 7:xx pace in there. Felt good today, after rest, post 20 miler with 7:00 min/mile finish! Hope this carries on through taper! :-)

G

Split Summary
===
1) 1m - 11:55(11:55/m) 110cal 5.03/7.6mph
2) 1m - 8:08(8:08/m) 120cal 7.38/7.87mph
3) 1m - 7:56(7:56/m) 118cal 7.56/8.16mph
4) 1m - 7:40(7:40/m) 124cal 7.83/8.93mph
5) 0.65m - 5:54(9:00/m) 75cal 6.66/7.95mph

11:55 8:08 7:56 7:40 5:54

Pin Map

0mi in 0

Pace

11%

36%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:14	1:14	9:49	165 118-176	1/0
0.25	2:25	1:11	9:28	169 160-178	1/2
0.38	3:34	1:09	9:16	170 168-174	1/0
0.50	4:37	1:03	8:24	174 170-178	1/1
0.63	5:43	1:06	8:47	172 168-176	0/0
0.75	9:31	3:48	30:26	169 166-172	1/0
0.88	10:52	1:21	10:47	168 160-172	1/0
1.00	11:55	1:03	8:24	174 170-176	3/0
1.13	13:01	1:06	8:50	177 174-180	8/0
1.25	14:09	1:07	8:57	175 170-178	7/0
1.38	15:11	1:03	8:21	173 162-186	1/2
1.50	16:10	59	7:51	174 170-178	1/1
1.63	17:10	1:00	7:56	175 174-180	1/0
1.75	18:08	58	7:48	174 172-176	0/1
1.88	19:06	58	7:42	175 170-180	1/1
2.00	20:03	57	7:36	178 174-180	2/1
2.13	21:01	58	7:46	172 164-180	1/0
2.25	22:10	1:09	9:11	165 160-176	0/11
2.38	23:07	57	7:34	172 166-180	0/2
2.50	24:03	57	7:33	171 168-178	4/0
2.63	25:09	1:06	8:45	175 170-180	5/1
2.75	26:06	57	7:37	172 168-178	0/4
2.88	27:03	57	7:32	175 168-178	0/2
3.00	27:59	56	7:31	170 154-178	1/1
3.13	28:55	56	7:29	172 168-178	1/4
3.25	29:57	1:02	8:12	178 172-194	1/0
3.38	30:58	1:01	8:10	171 164-176	0/3
3.50	31:53	55	7:19	167 160-176	0/3
3.63	32:48	55	7:22	176 170-180	1/1
3.75	33:45	57	7:32	175 168-178	2/0
3.88	34:39	54	7:14	178 176-180	0/3
4.00	35:39	1:00	7:58	176 172-180	0/0
4.13	36:58	1:19	10:33	169 158-176	0/0
4.25	37:57	59	7:53	174 170-180	1/1
4.38	38:59	1:02	8:16	174 170-178	2/1
4.50	40:09	1:10	9:20	170 162-176	0/0
4.63	41:15	1:06	8:46	171 166-176	0/2
4.65	41:32	17	10:07	169 168-170	0/0

Elevation

Asc 42m, Range 25m, Flat prediction 38:00

Elevation Graph

Biggest Climbs (m)	Min/mi
24 1.5%	11:44
See your biggest climbs

Cadence

173 (194 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	172	4.7	41:32	8:55
Walk	0.0	118	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:20	44.71%	More
800m	3:39	7:21	52.13%	More
1km	4:38	7:28	53.54%	More
Mile	7:36	7:36	55.62%	More
5k	24:34	7:55	58.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:17	7:17	58.03
5km	26:19	8:28	54.64
5M	45:07	9:01	51.87
10km	57:42	9:17	50.64
10M	1:38:56	9:54	48.80
Half	2:14:20	10:15	47.18
20M	3:36:56	10:51	46.29
Mara	4:54:35	11:15	45.46

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