Wed 3rd Apr 2019 at 4:00pm by Ally C

Run > Medium Long Run

breezy
cold

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Time
1:35:02
Miles
14.01
Min/mi
6:47
Pacing
95%
WAVA
71.59
Stride(cm)
135
Cals
1810
Cadence
176
Asc(m)
184
Hillscore
11
Surface
Road

Notes & Comments

Bit tired and really worried about groin. Another day off tomorrow.

7:20 6:50 6:35 6:37 6:44 6:46 6:44 6:53 6:47 6:46 6:39 6:46 6:44 6:47 4

Pace

90%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:46	3:46	7:32	175 126-180	4/5
1.00	7:20	3:34	7:07	179 172-184	6/6
1.50	10:43	3:24	6:47	179 172-184	5/13
2.00	14:10	3:27	6:53	179 172-182	10/1
2.50	17:27	3:17	6:35	178 170-184	6/6
3.00	20:45	3:17	6:35	180 174-182	0/7
3.50	24:02	3:17	6:34	180 172-184	0/6
4.00	27:22	3:20	6:41	179 174-184	0/7
4.50	30:45	3:23	6:46	176 168-180	6/2
5.00	34:06	3:21	6:43	176 174-180	5/2
5.50	37:32	3:26	6:52	175 170-180	11/2
6.00	40:53	3:20	6:40	176 172-180	5/2
6.50	44:17	3:24	6:49	175 172-178	14/2
7.00	47:36	3:19	6:39	175 172-178	12/1
7.50	51:00	3:24	6:47	175 168-178	7/19
8.00	54:29	3:29	6:58	175 172-178	12/1
8.50	57:58	3:29	6:58	173 166-178	9/8
9.00	1:01:16	3:17	6:35	175 168-180	14/8
9.50	1:04:42	3:26	6:52	175 170-178	5/12
10.00	1:08:02	3:20	6:40	175 170-180	7/8
10.50	1:11:28	3:26	6:52	175 162-180	2/2
11.00	1:14:41	3:13	6:25	177 172-182	0/22
11.50	1:18:01	3:20	6:40	175 170-178	7/1
12.00	1:21:27	3:26	6:52	174 170-178	6/5
12.50	1:24:45	3:18	6:37	174 172-178	0/8
13.00	1:28:11	3:25	6:51	173 168-178	13/3
13.50	1:31:32	3:21	6:42	174 168-180	6/10
14.00	1:34:58	3:26	6:51	172 158-176	4/3
14.01	1:35:02	4	7:18	176 176-176	0/0

Elevation

Asc 184m, Range 55m, Flat prediction 1:34:37

Elevation Graph

Biggest Climbs (m)	Min/mi
24 1.7%	6:44
16 1.4%	6:52
15 1.2%	6:50
14 3.0%	6:39
13 2.6%	7:11
13 1.3%	6:56
See your biggest climbs

Cadence

176 (184 max) Stride Length: 135cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	175	14	1:35:02	6:47
Walk	0.0	126	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:16	51.96%	More
800m	3:09	6:19	60.06%	More
1km	3:58	6:23	62.05%	More
Mile	6:30	6:30	64.45%	More
5k	20:39	6:39	69.09%	More
5 miles	33:23	6:41	69.54%	More
10k	41:39	6:42	69.57%	More
10 miles	1:07:12	6:43	71.23%	More
Half	1:28:18	6:44	71.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:47	5:47	72.53
5km	19:15	6:12	74.12
5M	31:53	6:23	72.80
10km	40:09	6:28	72.17
10M	1:06:28	6:39	72.02
Half	1:28:30	6:45	71.00
20M	2:18:36	6:56	71.84
Mara	3:04:31	7:03	71.95

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