Thu 28th Jun 2018 at 7:00pm by IanS

Run > General

  • v warm
  • Time
    46:34
  • Miles
    4.17
  • Min/mi
    11:10
  • Pacing
    36%
  • WAVA
    44.25
  • Stride(cm)
    95
  • Cals
    532
  • Cadence
    152
  • Asc(m)
    232
  • Hillscore
    21
  • Surface
    Road

Notes & Comments

Micro plod in the baking heat
==================
Split Summary
===
1) 1m - 11:47(11:47/m) 130cal 5.09/7.14mph
2) 1m - 11:13(11:13/m) 126cal 5.35/7.1mph
3) 1m - 10:11(10:11/m) 131cal 5.89/6.45mph
4) 1m - 11:43(11:43/m) 124cal 5.12/7.1mph
5) 0.17m - 1:41(9:56/m) 21cal 6.04/6.07mph
11:47 11:13 10:11 11:43 1:41
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

30% 7% 48% 12% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.13 5:21 5:21 +2:48 42:50 139 80-162 3/6
0.25 6:51 1:29 11:55 161 156-168 11/0
0.38 8:14 1:23 11:04 155 154-158 0/22
0.50 9:27 1:13 9:44 157 156-160 0/6
0.63 10:41 1:14 9:53 156 154-158 12/1
0.75 11:54 1:14 9:48 155 152-158 7/1
0.88 13:08 1:14 +1 9:50 155 154-160 20/1
1.00 14:37 1:29 11:49 157 154-166 0/24
1.13 15:55 1:19 10:30 156 152-166 1/8
1.25 17:08 1:12 9:39 156 152-158 0/8
1.38 18:23 1:15 10:03 156 154-158 16/0
1.50 20:01 1:38 13:01 142 108-158 5/5
1.63 21:45 1:44 13:50 135 108-162 13/0
1.75 23:04 1:19 10:36 157 154-160 9/0
1.88 24:19 1:15 10:01 159 156-162 3/3
2.00 25:49 1:30 12:02 151 112-164 0/9
2.13 27:15 1:26 11:26 154 118-162 1/10
2.25 28:24 1:09 9:13 157 156-164 8/5
2.38 29:37 1:12 9:40 158 156-160 3/7
2.50 30:52 1:15 10:03 156 154-158 0/16
2.63 32:07 1:15 10:00 156 154-160 7/5
2.75 33:20 1:13 9:47 157 154-160 13/0
2.88 34:32 1:11 9:31 158 156-160 5/2
3.00 36:01 1:29 11:50 156 120-162 18/5
3.13 37:43 1:42 13:36 132 108-156 1/20
3.25 39:07 1:24 11:11 148 112-160 0/14
3.38 40:45 1:38 13:08 148 112-158 5/6
3.50 42:11 1:26 11:29 148 112-160 13/3
3.63 43:48 1:37 12:58 133 110-160 7/0
3.75 45:04 1:16 10:07 158 156-162 14/0
3.88 46:28 1:24 11:10 161 112-224 7/0
4.00 47:43 1:15 10:02 158 156-160 0/7
4.13 48:56 1:13 9:45 156 154-158 0/12
4.17 49:21 25 9:48 157 156-158 1/2

Elevation

Asc 232m, Range 48m, Flat prediction 47:34
Elevation Graph
Biggest Climbs (m) Min/mi
48 7.1% 10:17
41 6.6% 9:51
31 5.9% 12:58
30 5.0% 11:23
18 8.5% 12:25
17 6.7% 9:56
See your biggest climbs

Cadence

152 (224 max) Stride Length: 95cm Run: 88.3% Walk: 11.7%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:20 9:23 36.61% More
800m 4:49 9:42 41.91% More
1km 6:01 9:42 43.73% More
Mile 10:02 10:02 44.54% More
5k 33:26 10:46 45.50% More

Predictions

Dist Time Per Mile WAVA
1M 9:12 9:12 48.56
5km 33:20 10:44 45.64
5M 57:14 11:27 43.37
10km 1:13:15 11:47 42.35
10M 2:05:46 12:35 40.81
Half 2:50:55 13:03 39.45
20M 4:36:24 13:49 38.65
Mara 6:15:38 14:20 37.92

Bespoke Fields

Session Intensity 4
Training Load 184
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