Fri 19th Apr 2019 at 6:00am by Jonny1616

Run > General

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Time
47:00
Miles
6.00
Min/mi
7:50
Pacing
73%
WAVA
55.88
Stride(cm)
122
Cals
779
Cadence
168
Asc(m)
103
Hillscore
5
Surface
Road

Notes & Comments

Lochgelly
Easy + 8 x 100m strifes wi 60 secs recovery

Split Summary
===
1) 1m - 8:21(8:21/m) 131cal 7.18/7.66mph
2) 1m - 7:52(7:52/m) 133cal 7.63/7.87mph
3) 1m - 7:49(7:49/m) 133cal 7.68/7.97mph
4) 1m - 7:48(7:48/m) 132cal 7.69/7.87mph
5) 0.56m - 4:32(8:03/m) 76cal 7.45/7.97mph
6) 0.06m - 17(4:39/m) 6cal 12.91/12.92mph
7) 0.11m - 1:00(8:52/m) 15cal 6.76/12.06mph
8) 0.06m - 17(4:42/m) 6cal 12.79/12.44mph
9) 0.11m - 1:00(9:10/m) 15cal 6.55/12.08mph
10) 0.06m - 18(4:57/m) 6cal 12.14/12.56mph
11) 0.1m - 1:00(9:34/m) 14cal 6.27/12.31mph
12) 0.06m - 18(4:43/m) 6cal 12.72/12.19mph
13) 0.11m - 1:00(9:17/m) 14cal 6.46/12.31mph
14) 0.06m - 17(4:30/m) 6cal 13.35/12.82mph
15) 0.11m - 1:00(9:09/m) 15cal 6.56/12.63mph
16) 0.06m - 17(4:36/m) 6cal 13.03/12.5mph
17) 0.11m - 1:00(8:58/m) 15cal 6.7/12.23mph
18) 0.06m - 17(4:35/m) 6cal 13.11/13.23mph
19) 0.12m - 1:00(8:30/m) 16cal 7.06/12.9mph
20) 0.08m - 24(4:45/m) 9cal 12.64/12.73mph
21) 0.12m - 1:00(8:04/m) 16cal 7.44/9.25mph
22) 0.02m - 12(8:23/m) 3cal 7.16/8.58mph

8:21 7:52 7:49 7:48 4:32 17 1:00 17 1:00 18 1:00 18 1:00 17 1:00 17 1:00 17 1:00 24 1:00 12

Pin Map

0mi in 0

Pace

70%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:16	2:16	9:04	166 164-168	3/10
0.50	4:19	2:03	8:12	169 164-172	10/2
0.75	6:20	2:00	8:02	170 168-172	10/0
1.00	8:21	2:01	8:06	169 166-172	7/0
1.25	10:20	1:59	7:58	169 166-172	5/0
1.50	12:16	1:56	7:44	166 164-170	0/10
1.75	14:13	1:57	7:47	167 164-170	1/4
2.00	16:13	2:00	7:59	165 164-166	1/2
2.25	18:12	1:59	7:57	167 166-170	5/0
2.50	20:06	1:54	7:35	166 164-166	1/4
2.75	22:05	1:59	7:56	167 166-170	3/3
3.00	24:02	1:57	7:48	166 164-168	1/2
3.25	26:00	1:58	7:51	168 166-170	4/0
3.50	27:58	1:59	7:54	168 166-172	9/0
3.75	29:57	1:58	7:54	166 164-170	2/2
4.00	31:50	1:54	7:34	166 164-168	0/6
4.25	33:47	1:57	7:46	165 162-166	0/4
4.50	35:45	1:58	7:51	165 164-170	4/7
4.75	39:01	3:16 +1:20	13:05	169 120-188	8/4
5.00	40:48	1:48	7:10	178 160-194	6/5
5.25	42:52	2:04	8:16	171 158-194	3/7
5.50	44:37	1:45	6:59	178 160-194	6/5
5.75	46:34	1:57	7:46	170 160-196	7/4
6.00	48:20	1:46	7:04	172 160-194	2/13

Elevation

Asc 103m, Range 34m, Flat prediction 46:38

Elevation Graph

Biggest Climbs (m)	Min/mi
34 2.2%	8:03
15 1.1%	7:53
See your biggest climbs

Cadence

168 (196 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.2	168	6	46:59	7:50
Walk	2.8	120	0	1:21	13:37:45

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:25	47.89%	More
800m	3:31	7:05	49.92%	More
1km	4:22	7:01	52.70%	More
Mile	7:21	7:21	53.72%	More
5k	24:17	7:49	55.33%	More
5 miles	39:57	7:59	54.57%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:02	7:02	56.20
5km	23:24	7:32	57.41
5M	38:44	7:45	56.29
10km	48:47	7:51	55.76
10M	1:20:46	8:05	55.60
Half	1:47:32	8:13	54.81
20M	2:48:24	8:25	55.45
Mara	3:44:13	8:33	55.54

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