Fri 3rd Nov 2017 at 12:00pm by Tia

Run > Long Run

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Time
2:06:59
Miles
12.22
Min/mi
10:23
Pacing
50%
WAVA
49.86
Stride(cm)
83
Cals
1082
Cadence
187
Asc(m)
42
Hillscore
7
Surface
Mixed

Notes & Comments

Day off work
Deliberate pace control aiming for 10:29's on Garmin while running
Split Summary
===
1) 1m - 10:27(10:27/m) 88cal 5.74/6.62mph
2) 1m - 10:26(10:26/m) 89cal 5.75/6.18mph
3) 1m - 10:20(10:20/m) 88cal 5.8/6.05mph
4) 1m - 10:28(10:28/m) 89cal 5.74/6.35mph
5) 1m - 10:30(10:30/m) 89cal 5.72/6.18mph
6) 1m - 10:15(10:15/m) 88cal 5.86/6.16mph
7) 1m - 10:25(10:25/m) 88cal 5.76/6.28mph
8) 1m - 10:22(10:22/m) 89cal 5.79/6.32mph
9) 1m - 10:18(10:18/m) 89cal 5.82/6.16mph
10) 1m - 10:14(10:14/m) 88cal 5.87/6.39mph
11) 1m - 10:20(10:20/m) 89cal 5.81/6.14mph
12) 1m - 10:37(10:37/m) 88cal 5.65/6.03mph
13) 0.22m - 2:17(10:10/m) 20cal 5.91/6.1mph

10:27 10:26 10:20 10:28 10:30 10:15 10:25 10:22 10:18 10:14 10:20 10:37 2:17

Pace

11%

37%

52%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:19	5:19	10:38	186 174-192	3/4
1.00	11:45	6:26 +1:18	12:52	187 184-190	15/3
1.50	16:57	5:12	10:24	187 184-190	6/6
2.00	22:12	5:16	10:31	185 122-194	10/4
2.50	28:41	6:29 +1:20	12:58	189 184-192	10/14
3.00	33:52	5:11	10:22	187 184-190	10/4
3.50	39:17	5:24 +6	10:49	188 184-192	26/6
4.00	44:26	5:09	10:17	189 186-194	7/10
4.50	50:11	5:45 +28	11:30	186 118-192	16/8
5.00	55:23	5:13	10:26	187 184-192	6/4
5.50	1:00:57	5:34 +26	11:08	185 118-194	8/14
6.00	1:06:03	5:06	10:12	187 184-188	1/21
6.50	1:12:04	6:01 +50	12:01	187 184-190	2/10
7.00	1:22:42	10:38 +5:21	21:15	188 184-194	2/8
7.50	1:28:17	5:35 +26	11:10	187 180-192	5/5
8.00	1:33:30	5:13	10:26	187 182-190	12/14
8.50	1:38:39	5:09	10:18	187 184-190	3/3
9.00	1:44:15	5:36 +27	11:12	188 184-194	4/4
9.50	1:50:05	5:50 +43	11:40	187 122-194	6/4
10.00	1:55:12	5:07	10:14	188 186-192	4/3
10.50	2:00:24	5:13	10:25	187 182-192	6/5
11.00	2:05:31	5:07	10:14	188 182-192	4/5
11.50	2:11:15	5:44 +27	11:28	188 184-192	11/7
12.00	2:17:02	5:47 +27	11:34	187 182-198	5/9
12.21	2:19:13	2:11	10:14	187 186-188	3/1

Elevation

Asc 42m, Range 51m, Flat prediction 2:04:47

Elevation Graph

Biggest Climbs (m)	Min/mi
22 4.4%	10:29
19 2.4%	11:23
15 2.3%	13:23
13 1.4%	10:32
See your biggest climbs

Cadence

187 (198 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.6	187	12.2	2:06:35	11:14
Walk	1.5	120	0	2:13	1:30:03
Pause	7.0	-	-	10:25	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:28	9:57	36.14%	More
800m	5:02	10:08	39.22%	More
1km	6:18	10:08	40.87%	More
Mile	10:09	10:09	43.17%	More
5k	33:05	10:39	46.31%	More
5 miles	54:17	10:51	46.04%	More
10k	1:08:11	10:58	45.88%	More
10 miles	1:53:45	11:23	45.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:40	7:40	57.20
5km	27:20	8:48	56.05
5M	46:37	9:19	53.61
10km	59:29	9:34	52.59
10M	1:41:25	10:09	50.69
Half	2:17:17	10:29	48.83
20M	3:40:38	11:02	47.67
Mara	4:58:39	11:24	46.56

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