Wed 15th Nov 2017 at 5:00pm by iPLOD

Run > General

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Time
48:05
Miles
5.42
Min/mi
8:52
Pacing
81%
WAVA
54.18
Stride(cm)
106
Cals
777
Cadence
171
Asc(m)
42
Hillscore
1
Surface
Road

Notes & Comments

Daniels red w4d3
10 mins E; 3 x (1 mile T + 1 min rec); 10 mins E

Split Summary
===
1) 1m - 9:25(9:25/m) 141cal 6.37/7.89mph
2) 1m - 8:08(8:08/m) 144cal 7.37/9.27mph
3) 1m - 8:22(8:22/m) 146cal 7.18/8.68mph
4) 1m - 8:50(8:50/m) 146cal 6.79/8.25mph
5) 1m - 9:32(9:32/m) 140cal 6.3/8.68mph
6) 0.42m - 3:48(8:57/m) 60cal 6.7/6.87mph

9:25 8:08 8:22 8:50 9:32 3:48

Pin Map

0mi in 0

Pace

29%

30%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:30	2:30	10:00	161 122-166	1/9
0.50	4:41	2:11	8:44	165 160-168	8/3
0.75	7:08	2:27	9:49	166 160-168	1/6
1.00	9:25	2:16	9:05	168 166-170	6/1
1.25	11:36	2:11	8:45	170 160-176	9/7
1.50	13:32	1:56	7:45	174 170-180	2/6
1.75	15:37	2:05	8:20	173 164-176	1/6
2.00	17:33	1:56	7:42	176 174-182	4/6
2.25	20:08	2:36	10:22	161 112-178	10/0
2.50	22:02	1:53	7:33	176 174-182	2/6
2.75	23:57	1:55	7:40	177 172-180	3/4
3.00	25:54	1:58	7:51	179 176-182	4/0
3.25	28:53	2:58	11:53	152 114-180	4/3
3.50	30:50	1:57	7:49	182 174-186	4/4
3.75	32:42	1:52	7:29	182 176-186	5/5
4.00	34:45	2:02	8:10	181 178-184	6/5
4.25	36:54	2:09	8:36	180 164-186	3/5
4.50	39:45	2:51	11:25	156 118-180	6/6
4.75	42:02	2:17	9:09	175 170-176	8/5
5.00	44:16	2:14	8:57	175 172-178	7/3
5.25	46:33	2:16	9:05	174 170-176	5/7
5.42	48:02	1:29	8:46	175 172-178	4/2

Elevation

Asc 42m, Range 21m, Flat prediction 47:49

Elevation Graph

Biggest Climbs (m)	Min/mi
14 2.2%	9:30
See your biggest climbs

Cadence

171 (186 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.9	174	5.2	44:08	8:30
Walk	8.1	118	0.2	3:54	17:09

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:21	45.46%	More
800m	3:44	7:31	52.26%	More
1km	4:42	7:34	54.15%	More
Mile	7:48	7:48	55.53%	More
5k	26:15	8:27	56.10%	More
5 miles	44:02	8:48	54.49%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:33	6:33	66.06
5km	24:56	8:02	59.06
5M	43:43	8:45	54.87
10km	56:30	9:06	53.03
10M	1:39:03	9:54	50.01
Half	2:16:13	10:24	47.75
20M	3:44:25	11:13	45.93
Mara	5:08:38	11:47	44.53

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