Sun 30th Sep 2018 at 9:00am by AngeM

Run > General

windy

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Time
34:26
Miles
4.14
Min/mi
8:19
Pacing
61%
WAVA
62.87
Stride(cm)
96
Cals
417
Cadence
202
Asc(m)
36
Surface
Road

Notes & Comments

Run from our Air BnB at Burnham Overy Staithe. Out towards Holkham along the sea wall. Turned around when the sand got too much for foot. Then made it up in Burnham in the other direction. Windy on return loop.

Split Summary
===
1) 1m - 8:34(8:34/m) 102cal 7.01/11.46mph
2) 1m - 8:17(8:17/m) 99cal 7.24/8.37mph
3) 1m - 8:20(8:20/m) 102cal 7.2/8.06mph
4) 1m - 8:03(8:03/m) 101cal 7.45/8.93mph
5) 0.14m - 1:12(8:33/m) 13cal 7.01/8.5mph

8:34 8:17 8:20 8:03 1:12

Pin Map

0mi in 0

Pace

30%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:31	1:31 +21	12:07	177 100-202	0/3
0.25	2:38	1:07	8:54	194 120-204	0/3
0.38	3:42	1:05	8:37	201 190-204	1/1
0.50	4:46	1:04	8:29	202 188-208	1/1
0.63	5:49	1:03	8:24	204 202-206	0/1
0.75	6:52	1:04	8:29	204 204-204	2/0
0.88	7:54	1:01	8:11	210 204-214	1/1
1.00	8:55	1:01	8:07	212 198-220	0/1
1.13	9:55	1:00	7:59	211 198-216	1/1
1.25	10:55	1:01	8:05	203 198-214	2/1
1.38	12:10	1:15 +16	9:57	214 212-216	0/0
1.50	13:50	1:40 +35	13:21	212 204-216	2/0
1.63	15:19	1:29 +28	11:51	212 198-216	0/0
1.75	17:53	2:34 +1:31	20:31	194 120-224	0/2
1.88	19:31	1:38 +32	13:08	211 120-224	1/0
2.00	20:58	1:27 +24	11:34	212 200-222	0/3
2.13	21:59	1:01	8:05	207 198-216	2/0
2.25	23:01	1:02	8:19	214 212-216	0/1
2.38	24:16	1:15 +14	9:57	209 198-216	2/2
2.50	25:17	1:01	8:08	212 202-216	0/1
2.63	26:38	1:22 +16	10:55	213 198-220	1/0
2.75	27:42	1:04	8:32	212 208-214	2/0
2.88	28:45	1:03	8:22	213 212-214	1/0
3.00	30:01	1:16 +13	10:07	210 184-216	3/0
3.13	32:10	2:09 +1:13	17:15	182 120-214	3/1
3.25	33:17	1:07	8:55	212 198-214	0/0
3.38	34:16	59	7:52	210 198-216	1/0
3.50	36:00	1:44 +40	13:53	183 120-214	2/1
3.63	37:02	1:02	8:15	214 208-216	1/1
3.75	38:00	58	7:45	210 200-216	0/1
3.88	39:44	1:44 +48	13:51	199 120-220	1/0
4.00	41:31	1:46 +47	14:11	209 120-222	0/4
4.13	43:09	1:38 +37	13:04	206 120-216	3/0

Elevation

Asc 36m, Range 10m, Flat prediction 34:26

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

202 (224 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.5	209	4	32:14	9:04
Walk	15.5	119	0.2	7:19	43:25
Pause	8.0	-	-	3:46	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:49	48.88%	More
800m	3:59	8:01	52.20%	More
1km	5:00	8:03	54.19%	More
Mile	8:03	8:03	57.36%	More
5k	31:27	10:07	51.31%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:38	7:38	60.50
5km	25:24	8:11	63.53
5M	42:04	8:25	62.58
10km	52:57	8:31	62.24
10M	1:27:42	8:46	61.85
Half	1:56:45	8:55	60.66
20M	3:02:50	9:09	60.88
Mara	4:03:25	9:17	60.53

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