Wed 5th Jun 2019 at 4:00pm by Ally C

Run > Medium Long Run

drizzle
breezy

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Time
1:40:59
Miles
14.01
Min/mi
7:12
Pacing
95%
WAVA
67.95
Stride(cm)
130
Cals
1814
Cadence
172
Asc(m)
232
Hillscore
16
Surface
Road

Notes & Comments

Right glute is now a real cause for concern. Really bad muscle spasms towards the end of the run.

7:25 7:14 7:18 7:36 7:06 7:07 7:07 7:03 7:10 6:53 7:08 7:16 7:16 7:15 4

Pace

33%

66%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:51	3:51	7:43	174 126-182	3/5
1.00	7:25	3:34	7:08	179 174-184	6/6
1.50	11:04	3:39	7:18	176 168-180	12/8
2.00	14:40	3:35	7:11	176 172-180	14/0
2.50	18:10	3:31	7:02	174 170-180	8/5
3.00	21:57	3:47	7:33	173 168-178	27/1
3.50	25:34	3:37	7:14	174 170-180	15/8
4.00	29:33	3:59	7:59	171 166-176	33/0
4.50	33:05	3:31	7:03	174 170-176	9/5
5.00	36:39	3:34	7:09	173 168-178	13/16
5.50	40:06	3:27	6:53	172 166-178	2/38
6.00	43:46	3:40	7:20	173 168-178	2/11
6.50	47:15	3:29	6:59	172 162-178	3/13
7.00	50:53	3:38	7:15	170 166-174	0/9
7.50	54:20	3:27	6:55	172 168-176	0/21
8.00	57:56	3:35	7:11	171 166-174	3/10
8.50	1:01:33	3:37	7:14	170 166-176	7/3
9.00	1:05:06	3:33	7:06	171 164-174	5/9
9.50	1:08:38	3:32	7:04	172 164-174	2/9
10.00	1:11:59	3:21	6:42	173 170-176	0/24
10.50	1:15:29	3:30	7:00	172 162-178	1/6
11.00	1:19:07	3:38	7:17	170 166-174	5/7
11.50	1:22:44	3:37	7:14	170 164-174	4/1
12.00	1:26:24	3:39	7:19	170 164-174	5/1
12.50	1:29:59	3:36	7:11	171 166-176	8/3
13.00	1:33:40	3:40	7:21	171 166-178	6/7
13.50	1:37:16	3:36	7:12	169 160-176	9/1
14.00	1:40:55	3:39	7:18	169 162-178	9/1
14.01	1:40:59	4	9:04	164 164-164	0/0

Elevation

Asc 232m, Range 143m, Flat prediction 1:39:55

Elevation Graph

Biggest Climbs (m)	Min/mi
41 3.7%	7:30
40 2.9%	7:36
25 1.9%	7:12
19 2.1%	7:21
18 1.2%	7:19
16 5.1%	7:28
See your biggest climbs

Cadence

172 (184 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	172	14	1:40:59	7:13
Walk	0.0	126	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:33	49.97%	More
800m	3:17	6:37	57.92%	More
1km	4:09	6:40	59.90%	More
Mile	6:47	6:47	62.25%	More
5k	21:50	7:02	65.86%	More
5 miles	35:18	7:04	66.30%	More
10k	43:52	7:04	66.60%	More
10 miles	1:11:21	7:08	67.66%	More
Half	1:34:06	7:11	67.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:09	6:09	68.73
5km	20:28	6:35	70.26
5M	33:53	6:47	69.07
10km	42:39	6:52	68.50
10M	1:10:38	7:04	68.35
Half	1:34:03	7:11	67.38
20M	2:27:16	7:22	68.19
Mara	3:16:05	7:29	68.29

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