Fri 20th Apr 2018 at 9:00am by RichHL

Run > Trail Run

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Time
1:07:03
Miles
4.94
Min/mi
13:34
Pacing
62%
WAVA
35.36
Stride(cm)
83
Cals
553
Cadence
143
Asc(m)
42
Hillscore
9
Surface
Trail

Notes & Comments

Friday Morning on the Roman Road
===
Easy five miles with Lynn and Dougie. Walked the final mile because Dougie had had enough in the heat, even early in the morning.

Split Summary
===
1) 1km - 8:07(8:07/km) 76cal 7.39/167.98kmph
2) 1km - 6:20(6:20/km) 76cal 9.48/12.01kmph
3) 0.91km - 6:21(7:00/km) 72cal 8.58/12.03kmph
4) 1km - 5:43(5:43/km) 76cal 10.49/12.36kmph
5) 1km - 8:17(8:17/km) 72cal 7.25/130.44kmph
6) 1km - 8:38(8:38/km) 69cal 6.96/85.61kmph
7) 1km - 11:10(11:10/km) 55cal 5.38/140.36kmph
8) 1km - 11:53(11:53/km) 55cal 5.05/6.86kmph
9) 0.04km - 0:35(12:53/km) 2cal 4.66/4.51kmph

8:07 6:20 6:21 5:43 8:17 8:38 11:10 11:53 0:35

Pace

46%

14%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	4:02	4:02	16:08	137 32-178	13/0
0.50	7:00	2:58	11:51	173 122-206	7/4
0.75	9:17	2:17	9:07	176 170-180	5/1
1.00	12:16	3:00	11:59	171 114-180	0/15
1.25	14:30	2:13	8:53	177 172-184	0/10
1.50	17:26	2:56	11:44	162 94-178	0/12
1.75	19:59	2:33	10:14	174 170-178	13/0
2.00	22:42	2:43	10:53	147 104-176	3/10
2.25	24:55	2:13	8:50	175 170-178	2/3
2.50	28:24	3:29	13:56	167 110-182	1/2
2.75	31:56	3:32	14:09	138 112-186	2/2
3.00	34:18	2:22	9:28	178 170-186	6/0
3.25	37:51	3:33	14:13	138 114-182	5/10
3.50	40:47	2:56	11:43	155 116-188	1/6
3.75	44:45	3:58	15:53	135 90-178	12/0
4.00	49:08	4:23	17:31	116 110-118	16/0
4.25	53:41	4:33	18:13	116 112-120	10/1
4.50	58:14	4:33	18:10	115 108-124	1/6
4.75	1:03:16	5:02	20:09	116 110-124	4/7
4.94	1:06:56	3:40	19:38	114 106-124	0/12

Elevation

Asc 42m, Range 40m, Flat prediction 1:05:25

Elevation Graph

Biggest Climbs (m)	Min/mi
40 4.7%	18:16
17 3.3%	10:26
13 6.5%	18:43
12 1.9%	13:13
12 2.0%	11:01
See your biggest climbs

Cadence

143 (206 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	44.6	175	3.1	29:52	9:34
Walk	55.3	114	1.8	37:00	20:23
Still	0.1	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:25	39.70%	More
800m	4:20	8:44	45.03%	More
1km	5:27	8:46	46.78%	More
Mile	9:43	9:43	44.57%	More
5k	34:25	11:05	42.79%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:20	12:20	35.08
5km	41:01	13:12	35.90
5M	1:07:55	13:35	35.32
10km	1:25:30	13:46	35.04
10M	2:21:36	14:10	34.98
Half	3:08:31	14:23	34.50
20M	4:55:13	14:46	34.91
Mara	6:33:03	15:00	34.97

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