Sun 21st Apr 2019 at 8:00am by Ally C

Run > Medium Long Run

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Time
1:33:50
Miles
13.11
Min/mi
7:09
Pacing
94%
WAVA
67.54
Stride(cm)
128
Cals
1700
Cadence
176
Asc(m)
178
Hillscore
10
Surface
Road

Notes & Comments

With Jon and Willie.

7:33 7:09 7:12 7:11 7:15 7:18 7:27 7:09 7:03 6:56 6:53 6:37 7:19 47

Pace

29%

67%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:55	3:55	7:50	176 170-182	8/10
1.00	7:33	3:38	7:16	180 172-188	3/6
1.50	11:08	3:35	7:09	177 174-184	5/1
2.00	14:42	3:34	7:07	177 172-182	3/4
2.50	18:14	3:32	7:05	178 172-182	1/4
3.00	21:54	3:40	7:21	177 172-180	3/1
3.50	25:36	3:42	7:23	176 172-182	20/0
4.00	29:05	3:30	6:59	175 170-180	5/13
4.50	32:44	3:38	7:17	175 170-180	8/0
5.00	36:21	3:37	7:14	176 170-182	16/1
5.50	39:54	3:33	7:07	175 170-178	11/7
6.00	43:39	3:45	7:30	174 170-178	5/13
6.50	47:19	3:40	7:20	174 168-178	10/2
7.00	51:06	3:46	7:33	173 168-182	12/8
7.50	54:43	3:37	7:14	175 168-182	13/9
8.00	58:15	3:32	7:04	175 170-178	4/11
8.50	1:01:43	3:28	6:56	176 172-180	7/8
9.00	1:05:18	3:35	7:10	175 170-180	2/3
9.50	1:08:53	3:35	7:10	174 170-180	0/22
10.00	1:12:14	3:21	6:42	177 174-180	3/6
10.50	1:15:39	3:25	6:50	177 174-180	5/7
11.00	1:19:07	3:28	6:56	175 168-180	9/6
11.50	1:22:22	3:15	6:30	178 176-182	0/10
12.00	1:25:44	3:22	6:45	176 170-182	3/3
12.50	1:29:22	3:38	7:17	174 166-178	4/5
13.00	1:33:03	3:41	7:21	173 170-178	11/2
13.11	1:33:50	47	7:07	170 164-176	0/7

Elevation

Asc 178m, Range 56m, Flat prediction 1:33:07

Elevation Graph

Biggest Climbs (m)	Min/mi
28 1.3%	7:18
25 1.8%	7:09
13 3.2%	7:25
12 1.2%	7:24
12 1.7%	7:07
10 4.0%	7:58
See your biggest climbs

Cadence

176 (188 max) Stride Length: 128cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	175	13.1	1:33:50	7:09
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:20	51.42%	More
800m	3:12	6:27	58.90%	More
1km	4:02	6:29	61.18%	More
Mile	6:36	6:36	63.56%	More
5k	21:10	6:49	67.42%	More
5 miles	34:34	6:55	67.15%	More
10k	43:27	7:00	66.69%	More
10 miles	1:11:02	7:06	67.40%	More
Half	1:33:45	7:09	67.54%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:08	6:08	68.39
5km	20:24	6:34	69.94
5M	33:47	6:45	68.71
10km	42:32	6:51	68.13
10M	1:10:25	7:03	67.98
Half	1:33:45	7:09	67.02
20M	2:26:49	7:20	67.82
Mara	3:15:29	7:28	67.92

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