Wed 20th Feb 2019 at 5:00pm by Ally C

Run > Medium Long Run

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Time
1:26:14
Miles
12.00
Min/mi
7:11
Pacing
93.2%
WAVA
67.15
Stride(cm)
129
Cals
1547
Cadence
173
Asc(m)
164
Hillscore
10
Surface
Road

Notes & Comments

With Steven Morrison and Ed Dunbar. Relaxed pace and felt good.

7:32 7:24 7:18 7:17 7:02 7:01 7:05 7:31 6:51 6:56 6:59 7:15 5

Pace

32%

65%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:47	3:47	7:33	177 172-182	3/2
1.00	7:32	3:45	7:30	176 166-182	5/7
1.50	11:18	3:46	7:33	175 170-180	14/1
2.00	14:55	3:37	7:14	175 168-182	2/6
2.50	18:35	3:40	7:20	173 166-178	9/4
3.00	22:13	3:38	7:16	172 168-178	17/1
3.50	25:55	3:42	7:24	172 168-176	19/12
4.00	29:31	3:36	7:13	172 168-176	3/3
4.50	32:59	3:28	6:55	172 166-178	13/23
5.00	36:32	3:33	7:06	174 166-178	2/19
5.50	40:04	3:33	7:05	172 168-176	16/1
6.00	43:32	3:28	6:56	173 168-178	1/11
6.50	47:04	3:32	7:03	173 170-180	1/11
7.00	50:38	3:34	7:07	172 168-178	3/3
7.50	54:24	3:46	7:32	170 168-174	21/0
8.00	58:09	3:45	7:30	172 166-176	4/13
8.50	1:01:34	3:25	6:50	174 168-180	2/6
9.00	1:05:00	3:26	6:51	174 168-180	5/6
9.50	1:08:28	3:28	6:57	175 170-182	2/12
10.00	1:11:56	3:28	6:56	172 168-178	6/2
10.50	1:15:26	3:30	7:00	173 170-176	3/7
11.00	1:18:55	3:28	6:57	173 168-176	2/1
11.50	1:22:27	3:32	7:05	173 164-178	6/4
12.00	1:26:11	3:44	7:28	171 166-176	3/2
12.00	1:26:14	3	17:41	-	0/0

Elevation

Asc 164m, Range 42m, Flat prediction 1:25:33

Elevation Graph

Biggest Climbs (m)	Min/mi
27 1.8%	7:20
20 1.9%	7:16
19 5.3%	7:54
14 1.3%	7:26
12 3.2%	7:01
11 3.9%	7:20
See your biggest climbs

Cadence

173 (182 max) Stride Length: 129cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	173	12	1:26:14	7:11
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:34	49.52%	More
800m	3:22	6:46	56.13%	More
1km	4:14	6:49	58.13%	More
Mile	6:51	6:51	61.26%	More
5k	21:32	6:56	66.26%	More
5 miles	35:19	7:04	65.72%	More
10k	43:50	7:03	66.09%	More
10 miles	1:11:07	7:07	67.32%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:11	6:11	67.83
5km	20:35	6:38	69.32
5M	34:06	6:49	68.07
10km	42:55	6:54	67.52
10M	1:11:05	7:07	67.35
Half	1:34:38	7:13	66.40
20M	2:28:12	7:25	67.18
Mara	3:17:18	7:32	67.29

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