Tue 14th Nov 2017 at 6:00pm by HappyG(rrr)

Run > Commute

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Time
1:34:17
Miles
10.39
Min/mi
9:04
Pacing
53%
WAVA
53.30
Stride(cm)
105
Cals
1239
Cadence
169
Asc(m)
42
Hillscore
17
Surface
Road

Notes & Comments

Commute run back to Inverkeithing. A bit tough it felt. And I'm a bit sore after now, next day. Also, cancelled the Pilates. Just couldn't face it so late at 20.15. So got chips at end of run and home before 8pm! Watched with MrsS(rrr) instead of Corrie or whatever she was watching, 2 episodes of Electric Dreams, the Philip K Dick thing. Very good cast and really thought provoking stuff. Must do at least 1 more gym this week. Back a bit sore, and right knee and ankle. Hopefully be OK. Need to plug in freezer so I can get the bag of peas on it! :-)

G

Split Summary
===
1) 1m - 9:29(9:29/m) 119cal 6.33/7.08mph
2) 1m - 9:46(9:46/m) 115cal 6.14/7.53mph
3) 1m - 8:56(8:56/m) 121cal 6.72/8.31mph
4) 1m - 8:36(8:36/m) 119cal 6.97/7.56mph
5) 1m - 8:48(8:48/m) 121cal 6.82/7.53mph
6) 1m - 8:38(8:38/m) 117cal 6.95/7.47mph
7) 1m - 8:16(8:16/m) 120cal 7.25/7.53mph
8) 1m - 8:27(8:27/m) 121cal 7.1/7.56mph
9) 1m - 7:37(7:37/m) 121cal 7.87/8.22mph
10) 1m - 8:17(8:17/m) 124cal 7.25/8.16mph
11) 0.39m - 7:28(19:12/m) 41cal 3.13/8.12mph

9:29 9:46 8:56 8:36 8:48 8:38 8:16 8:27 7:37 8:17 7:28

Pin Map

0mi in 0

Pace

22%

53%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:42	4:42	9:23	169 164-188	3/6
1.00	9:28	4:47	9:33	170 162-176	8/1
1.50	14:55	5:27	10:54	167 124-176	9/15
2.00	19:15	4:19	8:38	169 162-184	0/17
2.50	23:39	4:24	8:48	169 166-174	9/5
3.00	28:10	4:31	9:03	168 124-174	19/12
3.50	32:43	4:33	9:06	168 164-174	18/7
4.00	36:47	4:03	8:07	169 166-172	0/25
4.50	41:06	4:19	8:39	171 168-174	12/1
5.00	45:35	4:29	8:57	170 166-174	23/0
5.50	49:53	4:18	8:37	168 140-174	6/7
6.00	54:12	4:19	8:39	170 166-174	4/9
6.50	58:19	4:07	8:13	171 166-174	1/11
7.00	1:02:28	4:10	8:20	170 164-174	3/5
7.50	1:06:42	4:14	8:28	170 166-174	0/43
8.00	1:10:55	4:13	8:26	169 166-172	0/0
8.50	1:14:50	3:55	7:49	170 166-176	0/0
9.00	1:18:33	3:42	7:25	172 168-176	47/9
9.50	1:22:25	3:52	7:44	170 166-176	5/26
10.00	1:26:49	4:25	8:49	170 166-176	16/4
10.39	1:34:12	7:23	19:02	168 124-176	10/21

Elevation

Asc 42m, Range 66m, Flat prediction 1:30:14

Elevation Graph

Biggest Climbs (m)	Min/mi
47 2.1%	7:51
38 2.1%	8:49
37 4.3%	9:18
19 1.4%	9:29
14 3.0%	9:08
13 5.8%	36:49
See your biggest climbs

Cadence

169 (188 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.5	169	10.3	1:32:51	8:59
Walk	1.4	132	0	1:21	30:33
Still	0.0	-	-	0	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:18	44.87%	More
800m	3:41	7:25	51.72%	More
1km	4:38	7:27	53.62%	More
Mile	7:32	7:32	56.13%	More
5k	24:56	8:02	57.67%	More
5 miles	41:12	8:14	56.80%	More
10k	51:24	8:16	56.83%	More
10 miles	1:26:47	8:41	55.63%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:39	6:39	63.56
5km	24:01	7:44	59.88
5M	41:10	8:14	56.85
10km	52:40	8:29	55.47
10M	1:30:17	9:02	53.47
Half	2:02:36	9:22	51.69
20M	3:17:59	9:54	50.72
Mara	4:28:51	10:16	49.81

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