Thu 24th Jan 2019 at 10:00am by the hickmanator

Run > Long Run

v cold

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Time
1:58:01
Miles
13.14
Min/mi
8:59
Pacing
17%
WAVA
58.83
Stride(cm)
109
Cals
1641
Cadence
164
Asc(m)
256
Hillscore
13
Surface
Mixed

Notes & Comments

Ran back from Stourport riding school sore groin.

===
1) 1m - 9:20(9:20/m) 125cal 6.42/6.97mph
2) 1m - 9:11(9:11/m) 124cal 6.53/7.14mph
3) 1m - 8:42(8:42/m) 125cal 6.9/7.28mph
4) 1m - 8:48(8:48/m) 125cal 6.81/7.49mph
5) 1m - 8:43(8:43/m) 125cal 6.89/7.47mph
6) 1m - 8:48(8:48/m) 125cal 6.82/10.16mph
7) 1m - 8:47(8:47/m) 125cal 6.83/7.28mph
8) 1m - 8:55(8:55/m) 126cal 6.73/8.93mph
9) 1m - 8:38(8:38/m) 124cal 6.94/8.75mph
10) 1m - 9:06(9:06/m) 125cal 6.6/7.28mph
11) 1m - 10:21(10:21/m) 123cal 5.8/6.89mph
12) 1m - 9:04(9:04/m) 125cal 6.62/7.87mph
13) 1m - 8:24(8:24/m) 126cal 7.15/7.68mph
14) 0.14m - 1:14(8:41/m) 18cal 6.91/8.06mph

9:20 9:11 8:42 8:48 8:43 8:48 8:47 8:55 8:38 9:06 10:21 9:04 8:24 1:14

Pace

22%

60%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	6:54	6:54 +2:13	13:48	159 148-168	19/6
1.00	11:32	4:38	9:17	159 152-162	1/28
1.50	16:23	4:51	9:42	160 156-164	11/2
2.00	20:44	4:20	8:41	165 162-170	4/6
2.50	25:08	4:24	8:48	165 160-170	6/4
3.00	29:25	4:18	8:35	165 160-170	6/4
3.50	36:47	7:22 +2:59	14:44	165 154-168	6/6
4.00	41:13	4:26	8:51	166 164-172	8/1
4.50	45:33	4:20	8:40	165 158-168	5/7
5.00	49:55	4:23	8:45	165 164-168	6/6
5.50	54:15	4:20	8:40	165 156-170	6/6
6.00	58:43	4:28	8:57	164 150-168	6/6
6.50	1:03:02	4:19	8:37	168 164-174	4/3
7.00	1:13:54	10:52 +6:25	21:45	165 152-174	5/3
7.50	1:18:24	4:30	9:00	165 162-168	10/6
8.00	1:22:50	4:26	8:52	167 164-168	11/8
8.50	1:27:13	4:23	8:45	167 164-170	7/9
9.00	1:31:28	4:16	8:31	167 158-170	7/8
9.50	1:39:17	7:49 +3:18	15:37	162 122-166	6/6
10.00	1:44:19	5:02 +27	10:04	164 150-168	8/7
10.50	1:49:25	5:05	10:11	163 152-166	29/5
11.00	1:56:44	7:19 +2:04	14:39	163 156-172	33/5
11.50	2:01:42	4:58	9:56	166 158-172	35/0
12.00	2:05:48	4:06	8:13	165 160-170	0/28
12.50	2:10:07	4:19	8:38	163 156-166	4/17
13.00	2:14:12	4:05	8:10	165 158-170	2/12
13.14	2:15:26	1:14	8:42	169 154-246	0/3

Elevation

Asc 256m, Range 117m, Flat prediction 1:53:15

Elevation Graph

Biggest Climbs (m)	Min/mi
40 8.0%	17:59
38 3.8%	9:50
23 4.0%	9:58
19 5.0%	9:20
11 1.7%	9:50
See your biggest climbs

Cadence

164 (246 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.1	164	13.1	1:57:18	9:21
Walk	9.1	122	0	12:47	12:53:16
Pause	3.8	-	-	5:21	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:56	43.81%	More
800m	4:03	8:08	50.77%	More
1km	5:07	8:14	52.25%	More
Mile	8:23	8:23	54.17%	More
5k	27:01	8:42	57.27%	More
5 miles	46:36	9:19	54.20%	More
10k	57:53	9:19	54.55%	More
10 miles	1:42:14	10:13	51.12%	More
Half	2:15:01	10:18	51.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:42	7:42	58.98
5km	25:35	8:14	60.47
5M	42:23	8:29	59.59
10km	53:21	8:35	59.18
10M	1:28:21	8:50	59.16
Half	1:57:38	8:59	58.37
20M	3:04:13	9:13	59.07
Mara	4:05:16	9:22	59.16

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