Sat 20th Jan 2018 at 10:00am by Ally C

Run > Tempo

snow
v cold

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Time
10:03
Miles
1.67
Min/mi
6:01
Pacing
95.7%
WAVA
73.09
Stride(cm)
150
Cals
209
Cadence
178
Asc(m)
42
Hillscore
4
Surface
Grass

Notes & Comments

North District Session Grant Park - Second 10 min tempo. Overall pleased with session despite the groins and pelvis causing issues as usual. Pleased to get the session in the bag and felt strong due to the reduction in miles this week. Just need to manage the niggles.

Pace

19%

81%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	24	24	6:20	193 190-196	2/0
0.13	46	23	6:04	185 182-192	12/0
0.19	1:10	24	6:21	182 182-184	1/2
0.25	1:32	21	5:39	181 176-184	0/10
0.31	1:53	21	5:43	182 180-184	0/1
0.38	2:16	23	6:08	182 180-184	0/1
0.44	2:40	24	6:26	179 176-182	1/0
0.50	3:03	23	6:07	182 178-184	2/2
0.56	3:25	22	6:00	180 178-182	1/1
0.63	3:47	21	5:42	177 176-178	0/1
0.69	4:09	23	6:00	178 176-180	0/0
0.75	4:31	22	5:54	177 176-180	5/0
0.81	4:55	24	6:23	175 172-178	9/0
0.88	5:18	22	6:00	176 174-176	0/4
0.94	5:39	21	5:39	177 176-178	0/7
1.00	6:01	22	5:58	178 176-180	0/2
1.06	6:25	23	6:12	177 176-178	0/0
1.13	6:48	23	6:08	175 172-178	3/0
1.19	7:10	23	6:00	175 174-176	1/4
1.25	7:33	23	6:03	175 174-176	1/0
1.31	7:55	22	5:50	175 172-176	0/1
1.38	8:18	23	6:06	175 174-176	0/0
1.44	8:41	23	6:12	175 174-176	9/0
1.50	9:05	24	6:24	173 172-176	4/1
1.56	9:26	21	5:40	174 172-176	0/9
1.63	9:48	21	5:44	176 176-176	0/3
1.67	10:03	15	6:06	176 176-176	0/1

Elevation

Asc 42m, Range 14m, Flat prediction 9:59

Elevation Graph

Biggest Climbs (m)	Min/mi
14 4.9%	6:14
14 6.6%	6:01
14 6.0%	6:04
See your biggest climbs

Cadence

178 (196 max) Stride Length: 150cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	178	1.7	10:03	6:02
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:28	5:52	55.05%	More
800m	2:57	5:56	63.44%	More
1km	3:42	5:57	66.03%	More
Mile	5:59	5:59	69.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:50	5:50	71.36
5km	19:24	6:15	72.98
5M	32:08	6:26	71.66
10km	40:28	6:31	71.02
10M	1:07:00	6:42	70.85
Half	1:29:12	6:49	69.85
20M	2:19:42	6:59	70.67
Mara	3:05:59	7:06	70.78

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