Sun 10th Feb 2019 at 8:00am by Ally C

Run > Long Run

breezy

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Time
2:05:44
Miles
17.01
Min/mi
7:24
Pacing
74%
WAVA
66.55
Stride(cm)
127
Cals
2212
Cadence
172
Asc(m)
183
Hillscore
10
Surface
Road

Notes & Comments

Felt rubbish. Sore all over and blowing out my arse. Did some with JP and John Anderson but struggled to keep up.

7:41 7:27 7:27 7:45 6:51 6:59 7:07 7:10 7:11 7:09 7:13 7:28 7:26 7:33 7:28 7:44 7:59 4

Pace

48%

49%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:52	3:52	7:44	174 126-180	0/22
1.00	7:41	3:49	7:37	175 168-180	1/6
1.50	11:26	3:46	7:31	174 168-180	15/0
2.00	15:08	3:41	7:22	172 166-178	2/11
2.50	18:52	3:44	7:29	171 166-178	8/8
3.00	24:53	6:01 +2:18	12:02	171 168-178	5/8
3.50	28:53	4:00	8:01	175 168-182	12/2
4.00	32:38	3:45	7:30	175 172-178	5/4
4.50	36:06	3:28	6:55	178 174-182	0/13
5.00	39:29	3:23	6:46	178 174-182	11/1
5.50	42:57	3:28	6:55	177 172-180	1/22
6.00	46:28	3:31	7:03	177 170-180	4/3
6.50	50:00	3:32	7:04	175 170-180	2/2
7.00	53:36	3:36	7:11	173 168-176	4/1
7.50	57:11	3:36	7:12	172 168-174	3/1
8.00	1:00:45	3:33	7:06	171 168-174	2/4
8.50	1:04:20	3:35	7:10	171 168-174	4/2
9.00	1:07:56	3:36	7:12	171 168-176	1/5
9.50	1:11:32	3:36	7:12	172 168-176	3/4
10.00	1:15:05	3:33	7:06	172 168-176	2/2
10.50	1:18:41	3:35	7:10	171 168-176	0/1
11.00	1:22:19	3:38	7:16	170 166-178	7/1
11.50	1:26:05	3:46	7:33	168 164-172	17/3
12.00	1:29:47	3:42	7:24	171 168-174	10/4
12.50	1:33:29	3:42	7:24	168 162-172	4/7
13.00	1:37:13	3:44	7:28	170 166-174	3/12
13.50	1:41:00	3:47	7:35	167 162-170	3/3
14.00	1:44:46	3:46	7:32	170 168-174	2/4
14.50	1:48:29	3:43	7:27	169 164-172	1/4
15.00	1:52:15	3:45	7:31	168 164-170	6/1
15.50	1:56:08	3:53	7:46	167 164-172	9/3
16.00	1:59:59	3:52	7:44	167 164-172	6/7
16.50	2:03:55	3:55	7:50	167 158-170	8/1
17.00	2:08:09	4:14 +11	8:28	167 164-172	10/0
17.01	2:08:12	3	10:51	166 166-166	0/0

Elevation

Asc 183m, Range 39m, Flat prediction 2:04:44

Elevation Graph

Biggest Climbs (m)	Min/mi
25 1.7%	7:26
19 1.5%	8:18
16 1.8%	7:33
13 1.9%	8:01
12 1.6%	6:46
12 1.7%	7:16
See your biggest climbs

Cadence

172 (182 max) Stride Length: 127cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.1	171	17	2:05:43	7:24
Walk	1.8	126	0	2:18	137:22:20
Pause	0.1	-	-	11	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:39	48.97%	More
800m	3:22	6:46	56.16%	More
1km	4:12	6:46	58.55%	More
Mile	6:48	6:48	61.72%	More
5k	21:42	6:59	65.73%	More
5 miles	35:17	7:03	65.80%	More
10k	43:56	7:04	65.94%	More
10 miles	1:11:58	7:12	66.53%	More
Half	1:35:47	7:19	66.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:14	6:14	67.29
5km	20:44	6:40	68.82
5M	34:20	6:52	67.61
10km	43:14	6:57	67.02
10M	1:11:36	7:10	66.86
Half	1:35:20	7:17	65.91
20M	2:29:17	7:28	66.70
Mara	3:18:45	7:35	66.80

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