Wed 23rd Jan 2019 at 6:00pm by louloops

Run > General

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Time
56:26
Miles
4.02
Min/mi
14:02
Pacing
60%
WAVA
35.12
Stride(cm)
69
Cals
486
Cadence
166
Asc(m)
77
Hillscore
6
Surface
Road

Notes & Comments

JSHH A Group with a niggly calf

Split Summary
===
1) 1m - 14:52(14:52/m) 119cal 4.04/7.45mph
2) 1m - 15:01(15:01/m) 121cal 3.99/5.99mph
3) 1m - 15:00(15:00/m) 121cal 4/5.87mph
4) 1m - 11:23(11:23/m) 123cal 5.27/6.41mph
5) 0.02m - 10(8:54/m) 2cal 6.74/6.3mph

14:52 15:01 15:00 11:23 10

Pace

59%

39%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:25	1:25	11:18	177 174-182	0/4
0.25	2:58	1:34	12:30	170 168-172	2/1
0.38	5:24	2:25	19:23	163 116-176	2/2
0.50	7:00	1:36	12:49	169 166-174	0/3
0.63	8:29	1:30	11:56	170 166-172	0/6
0.75	11:05	2:35	20:44	163 116-174	1/1
0.88	12:31	1:26	11:28	168 164-174	0/1
1.00	14:47	2:16	18:09	163 94-174	1/1
1.13	18:14	3:27	27:39	159 116-174	2/2
1.25	19:48	1:34	12:33	171 170-174	2/0
1.38	21:14	1:26	11:28	171 168-174	0/4
1.50	22:39	1:24	11:13	168 164-172	0/11
1.63	24:40	2:01	16:10	152 82-170	1/10
1.75	26:22	1:42	13:35	155 116-166	0/7
1.88	27:53	1:31	12:06	164 162-166	0/2
2.00	29:53	2:00	16:02	159 118-218	0/2
2.13	31:55	2:02	16:19	160 116-168	2/0
2.25	33:29	1:34	12:30	161 118-174	3/0
2.38	34:53	1:25	11:16	171 164-174	6/0
2.50	37:48	2:55	23:17	148 104-174	4/2
2.63	39:58	2:10	17:20	159 116-174	4/0
2.75	41:37	1:39	13:15	163 120-172	6/0
2.88	43:20	1:43	13:44	169 160-176	4/0
3.00	44:53	1:33	12:21	168 160-172	4/0
3.13	46:36	1:43	13:44	166 130-174	1/0
3.25	47:57	1:21	10:51	172 170-176	5/0
3.38	49:19	1:22	10:56	172 170-176	2/1
3.50	50:44	1:25	11:17	171 162-174	1/0
3.63	52:15	1:31	12:11	172 168-176	4/1
3.75	53:38	1:23	11:04	173 168-178	5/0
3.88	54:59	1:21	10:48	176 174-176	2/0
4.00	56:15	1:16	10:09	177 174-182	3/3
4.02	56:26	11	10:04	176 176-176	1/0

Elevation

Asc 77m, Range 55m, Flat prediction 1:01:11

Elevation Graph

Biggest Climbs (m)	Min/mi
46 1.9%	12:50
12 2.0%	12:04
See your biggest climbs

Cadence

166 (218 max) Stride Length: 69cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.6	170	3.8	47:46	12:28
Walk	15.4	114	0.2	8:40	46:53

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:36	10:26	34.11%	More
800m	5:29	11:03	35.68%	More
1km	6:52	11:03	37.20%	More
Mile	11:21	11:21	38.37%	More
5k	43:30	14:00	35.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:55	12:55	33.73
5km	42:57	13:49	35.44
5M	1:11:07	14:13	34.91
10km	1:29:32	14:25	34.71
10M	2:28:16	14:50	34.44
Half	3:17:24	15:04	33.73
20M	5:09:08	15:27	33.79
Mara	6:51:35	15:43	33.55

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