Mon 9th Apr 2018 at 8:00am by LindsD

Run > General

heavy rain

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Time
46:37
Miles
4.20
Min/mi
11:06
Pacing
60%
WAVA
47.16
Stride(cm)
84
Cals
421
Cadence
172
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

3 comments

4:1 r/w on very tired legs

Split Summary
===
1) 1m - 10:53(10:53/m) 104cal 5.51/30.76mph
2) 1m - 10:41(10:41/m) 99cal 5.61/7.47mph
3) 1m - 11:15(11:15/m) 100cal 5.33/8.35mph
4) 1m - 11:19(11:19/m) 97cal 5.3/6.87mph
5) 0.2m - 2:29(12:33/m) 21cal 4.78/6.41mph

10:53 10:41 11:15 11:19 2:29

	Autumnleaves Good pace for r/w though x
	northernslowcoach ^ and good pace for tired legs too x
	Corrah Well done for getting out there xx

Pace

38%

19%

15%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:34	1:34	12:35	169 118-178	2/3
0.25	2:44	1:10	9:20	180 176-182	1/5
0.38	4:08	1:24	11:09	164 118-184	0/2
0.50	5:36	1:28	11:47	171 126-184	9/2
0.63	7:17	1:40	13:23	176 118-184	3/2
0.75	8:29	1:12	9:39	184 182-188	0/5
0.88	9:48	1:19	10:32	183 170-186	3/4
1.00	11:15	1:27	11:32	172 118-186	3/1
1.13	12:27	1:13	9:42	180 118-188	0/6
1.25	13:34	1:07	8:55	186 182-190	0/7
1.38	15:07	1:32	12:20	164 118-190	0/5
1.50	16:28	1:21	10:52	167 118-186	2/6
1.63	17:51	1:22	10:59	183 170-188	7/8
1.75	19:06	1:15	10:04	178 120-186	4/3
1.88	22:42	3:36	28:50	163 118-242	3/3
2.00	24:09	1:26	11:32	186 184-190	4/3
2.13	25:30	1:21	10:46	176 118-190	4/3
2.25	26:38	1:08	9:04	185 172-188	1/4
2.38	28:15	1:37	12:59	151 118-188	3/3
2.50	30:35	2:20	18:39	173 118-188	5/2
2.63	31:56	1:21	10:49	167 118-186	2/1
2.75	33:35	1:39	13:10	152 118-186	9/0
2.88	34:55	1:20	10:41	180 118-188	2/5
3.00	36:19	1:24	11:11	176 118-188	3/2
3.13	37:56	1:37	13:00	151 118-188	4/1
3.25	39:19	1:23	11:02	167 118-186	2/1
3.38	40:37	1:18	10:20	184 180-188	2/1
3.50	42:07	1:31	12:06	172 118-188	2/1
3.63	43:49	1:42	13:35	155 118-186	6/0
3.75	45:18	1:29	11:54	185 182-186	5/0
3.88	46:41	1:22	10:58	181 126-188	0/7
4.00	48:30	1:49	14:33	180 118-188	2/4
4.13	50:03	1:33	12:23	156 118-188	3/0
4.20	50:56	53	12:39	176 118-188	2/0

Elevation

Asc 42m, Range 29m, Flat prediction 45:41

Elevation Graph

Biggest Climbs (m)	Min/mi
16 1.5%	11:51
12 3.7%	12:11
See your biggest climbs

Cadence

172 (242 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	73.1	183	3.6	37:13	10:22
Walk	26.9	118	0.6	13:43	22:38

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:18	9:13	41.44%	More
800m	4:55	9:53	42.33%	More
1km	6:12	9:58	43.77%	More
Mile	10:30	10:30	43.95%	More
5k	37:28	12:03	43.07%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:11	10:11	45.35
5km	33:52	10:54	47.64
5M	56:05	11:13	46.94
10km	1:10:36	11:22	46.68
10M	1:56:55	11:42	46.40
Half	2:35:40	11:53	45.49
20M	4:03:46	12:11	45.66
Mara	5:24:34	12:23	45.39

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