Thu 18th Apr 2019 at 11:00am by the hickmanator

Run > Long Run

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Time
1:54:14
Miles
12.01
Min/mi
9:31
Pacing
31%
WAVA
55.44
Stride(cm)
106
Cals
1503
Cadence
159
Asc(m)
260
Hillscore
15
Surface
Mixed

Notes & Comments

Still sore and stiff from 5a side.

===
1) 1m - 9:56(9:56/m) 126cal 6.04/6.76mph
2) 1m - 9:28(9:28/m) 126cal 6.34/6.74mph
3) 1m - 9:30(9:30/m) 126cal 6.32/6.72mph
4) 1m - 10:10(10:10/m) 122cal 5.9/6.8mph
5) 1m - 9:28(9:28/m) 126cal 6.34/7.08mph
6) 1m - 9:25(9:25/m) 125cal 6.37/6.85mph
7) 1m - 9:32(9:32/m) 126cal 6.29/7.03mph
8) 1m - 9:43(9:43/m) 126cal 6.18/7.01mph
9) 1m - 9:25(9:25/m) 125cal 6.38/6.7mph
10) 1m - 9:07(9:07/m) 124cal 6.58/7.03mph
11) 1m - 9:14(9:14/m) 125cal 6.5/6.95mph
12) 1m - 9:11(9:11/m) 125cal 6.53/6.99mph
13) 0.01m - 6(9:56/m) 1cal 6.04/6.62mph

9:56 9:28 9:30 10:10 9:28 9:25 9:32 9:43 9:25 9:07 9:14 9:11 6

Pace

12%

61%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:58	4:58	9:55	155 146-162	6/5
1.00	9:54	4:57	9:54	157 150-162	10/15
1.50	14:45	4:51	9:41	159 150-162	10/4
2.00	19:23	4:38	9:16	159 152-162	7/2
2.50	24:03	4:40	9:20	160 154-164	12/2
3.00	28:54	4:51	9:43	160 148-162	21/1
3.50	37:57	9:02 +3:55	18:05	159 148-166	10/14
4.00	42:58	5:01	10:02	162 148-168	18/6
4.50	49:56	6:58 +2:11	13:56	157 100-170	9/24
5.00	54:37	4:41	9:22	159 152-162	5/17
5.50	59:27	4:50	9:40	159 148-166	11/6
6.00	1:04:01	4:34	9:09	161 158-164	9/8
6.50	1:12:10	8:08 +3:31	16:17	160 152-164	8/3
7.00	1:17:03	4:54	9:47	161 152-166	16/1
7.50	1:21:51	4:47	9:35	159 150-164	6/15
8.00	1:26:47	4:56	9:52	159 122-166	18/18
8.50	1:31:31	4:45	9:30	159 150-166	16/29
9.00	1:36:11	4:39	9:18	161 152-168	14/13
9.50	1:40:43	4:32	9:04	160 152-164	2/13
10.00	1:45:19	4:36	9:12	161 152-164	2/16
10.50	1:53:26	8:08 +3:37	16:15	161 156-164	12/10
11.00	1:58:08	4:42	9:24	161 134-166	19/6
11.50	2:02:46	4:37	9:15	161 158-164	4/13
12.00	2:07:21	4:35	9:10	160 144-164	2/11

Elevation

Asc 260m, Range 61m, Flat prediction 1:42:34

Elevation Graph

Biggest Climbs (m)	Min/mi
31 2.3%	14:21
23 2.8%	9:54
19 1.7%	9:44
18 3.7%	9:26
18 4.7%	10:47
16 6.8%	9:44
See your biggest climbs

Cadence

159 (170 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.3	159	12	1:53:49	9:30
Walk	10.7	119	0	13:36	10:56:47

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:41	40.07%	More
800m	4:24	8:51	46.69%	More
1km	5:32	8:54	48.38%	More
Mile	9:06	9:06	49.91%	More
5k	29:02	9:21	53.30%	More
5 miles	50:15	10:03	50.26%	More
10k	1:04:13	10:20	49.17%	More
10 miles	1:45:05	10:31	49.73%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:12	8:12	55.39
5km	27:15	8:46	56.77
5M	45:07	9:01	55.98
10km	56:49	9:09	55.57
10M	1:34:05	9:25	55.55
Half	2:05:15	9:34	54.82
20M	3:16:08	9:48	55.48
Mara	4:21:09	9:58	55.56

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