Sun 23rd Sep 2018 at 2:00pm by LindsD

Run > General

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Time
1:08:03
Miles
6.25
Min/mi
10:53
Pacing
42%
WAVA
49.26
Stride(cm)
86
Cals
633
Cadence
171
Asc(m)
125
Hillscore
4
Surface
Road

Notes & Comments

2 comments

Lovely weather in the end!

4:1 run/walk. Last longish run before Ealing.

Split Summary
===
1) 1m - 10:32(10:32/m) 100cal 5.7/7.95mph
2) 1m - 11:02(11:02/m) 105cal 5.44/7.56mph
3) 1m - 10:37(10:37/m) 103cal 5.65/7.45mph
4) 1m - 10:45(10:45/m) 99cal 5.58/7.12mph
5) 1m - 11:17(11:17/m) 101cal 5.31/8.01mph
6) 1m - 10:45(10:45/m) 103cal 5.58/9.41mph
7) 0.25m - 3:03(12:23/m) 22cal 4.85/6.64mph

10:32 11:02 10:37 10:45 11:17 10:45 3:03

	Rosehip Well done ! - turned out nice in the end and I must do Ealing next year!
	LindsD Ooh - let me know if you do.

Pace

29%

12%

18%

15%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:24	2:24	9:35	175 118-184	1/8
0.50	5:23	2:59	11:56	160 118-186	7/3
0.75	7:51	2:28	9:53	180 118-186	4/8
1.00	10:32	2:41	10:43	163 118-188	0/7
1.25	13:20	2:48	11:13	168 118-186	2/3
1.50	16:09	2:49	11:17	166 118-232	3/5
1.75	18:43	2:34	10:15	173 118-190	3/2
2.00	21:39	2:56	11:42	167 116-188	6/11
2.25	23:59	2:20	9:20	184 180-186	1/4
2.50	26:53	2:55	11:38	183 180-186	3/2
2.75	29:40	2:47	11:09	177 118-186	3/4
3.00	34:26	4:46	19:02	178 118-186	2/3
3.25	37:44	3:18	13:11	166 118-184	2/3
3.50	40:23	2:40	10:39	178 114-190	6/4
3.75	43:15	2:51	11:26	165 118-188	7/9
4.00	45:39	2:24	9:36	185 180-188	3/5
4.25	49:06	3:27	13:50	168 118-188	11/8
4.50	53:56	4:50	19:21	172 118-192	8/3
4.75	56:58	3:02	12:08	157 82-186	8/8
5.00	59:38	2:39	10:37	169 118-190	5/2
5.25	1:02:27	2:49	11:18	163 118-188	4/1
5.50	1:06:40	4:14	16:54	161 118-238	10/0
5.75	1:09:05	2:25	9:40	185 182-188	2/11
6.00	1:11:51	2:46	11:02	183 176-188	3/6
6.24	1:18:03	6:12	25:25	164 118-186	12/2

Elevation

Asc 125m, Range 29m, Flat prediction 1:05:52

Elevation Graph

Biggest Climbs (m)	Min/mi
17 1.8%	13:08
14 4.1%	12:29
11 3.2%	11:56
See your biggest climbs

Cadence

171 (238 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	68.9	183	5.3	53:47	10:11
Walk	31.1	119	1	24:16	25:10

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	8:59	42.99%	More
800m	4:53	9:49	42.98%	More
1km	6:13	10:01	43.97%	More
Mile	10:25	10:25	44.79%	More
5k	35:49	11:32	45.53%	More
5 miles	59:37	11:55	44.63%	More
10k	1:17:34	12:29	42.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:45	9:45	47.87
5km	32:26	10:26	50.28
5M	53:43	10:45	49.54
10km	1:07:38	10:53	49.25
10M	1:52:00	11:12	48.98
Half	2:29:07	11:23	48.04
20M	3:53:30	11:41	48.24
Mara	5:10:53	11:52	47.98

Three Things You Saw Today

1 Something unsavoury dropped in my eye from a bridge

2 The canal is no longer full of nasty week

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