Sun 31st Dec 2017 at 10:00am by K5 Gus

Run > Recovery Run

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Time
29:35
Miles
3.45
Min/mi
8:34
Pacing
93%
WAVA
56.37
Stride(cm)
104
Cals
412
Cadence
181
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

Very windy, raining. Flooded road out towards Bovain, so turned around and ran around the village.

Split Summary
===
1) 1m - 8:52(8:52/m) 118cal 6.77/7.2mph
2) 1m - 8:11(8:11/m) 120cal 7.34/8.35mph
3) 1m - 8:23(8:23/m) 121cal 7.16/7.74mph
4) 0.45m - 4:09(9:14/m) 53cal 6.5/7.01mph

8:52 8:11 8:23 4:09

Pin Map

0mi in 0

Pace

25%

50%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:10	1:10	9:22	177 126-184	6/0
0.25	2:19	1:08	9:08	181 176-188	2/0
0.38	3:25	1:07	8:54	182 178-190	0/6
0.50	4:30	1:05	8:40	186 180-192	1/2
0.63	5:32	1:02	8:13	184 180-188	0/4
0.75	6:37	1:05	8:41	183 178-188	1/3
0.88	7:46	1:08	9:07	180 176-182	1/0
1.00	8:52	1:07	8:54	180 178-184	2/0
1.13	9:57	1:04	8:35	185 178-198	1/1
1.25	10:56	59	7:52	182 176-188	1/1
1.38	11:55	1:00	7:58	183 180-188	2/2
1.50	12:56	1:01	8:06	182 178-186	2/1
1.63	14:00	1:03	8:27	182 178-188	3/0
1.75	15:05	1:05	8:39	180 178-186	3/0
1.88	16:05	1:01	8:06	181 178-184	2/3
2.00	17:03	58	7:41	182 178-184	0/10
2.13	18:01	58	7:44	181 176-192	0/8
2.25	19:05	1:04	8:30	182 178-188	4/1
2.38	20:10	1:06	8:46	181 176-186	0/7
2.50	21:07	57	7:33	181 178-182	0/6
2.63	22:08	1:01	8:10	180 178-184	1/2
2.75	23:15	1:07	8:53	180 176-184	1/4
2.88	24:21	1:06	8:48	180 178-184	2/1
3.00	25:27	1:06	8:46	179 174-184	5/0
3.13	26:33	1:06	8:48	178 174-184	3/2
3.25	27:43	1:10	9:19	178 174-186	6/1
3.38	28:55	1:13	9:41	176 174-178	11/1
3.45	29:34	39	9:05	178 174-184	6/2

Elevation

Asc 42m, Range 39m, Flat prediction 29:28

Elevation Graph

Biggest Climbs (m)	Min/mi
16 7.5%	10:08
10 1.5%	8:19
See your biggest climbs

Cadence

181 (198 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	181	3.4	29:28	8:34
Walk	0.2	138	0	4	8:53
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:38	44.43%	More
800m	3:56	7:56	50.45%	More
1km	4:58	7:59	52.21%	More
Mile	8:04	8:04	54.54%	More
5k	26:20	8:29	56.83%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:25	7:25	59.27
5km	26:19	8:28	56.87
5M	44:47	8:57	54.48
10km	57:06	9:11	53.38
10M	1:37:11	9:43	51.88
Half	2:11:25	10:02	50.38
20M	3:30:52	10:33	49.75
Mara	4:45:08	10:53	49.06

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