Thu 6th Jun 2019 at 1:00pm by LindsD

Run > Tempo

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Time
50:59
Miles
5.00
Min/mi
10:12
Pacing
77%
WAVA
52.80
Stride(cm)
89
Cals
524
Cadence
178
Asc(m)
74
Hillscore
4
Surface
Road

Notes & Comments

8 comments

1 mile w/u then 25 mins at 9.23 was the aim. Pretty pleased with that; I knew I had worked hard in the cool down. Oof.

Split Summary
===
1) 1m - 10:19(10:19/m) 107cal 5.81/6.43mph
2) 1m - 9:21(9:21/m) 104cal 6.42/7.45mph
3) 1m - 9:15(9:15/m) 107cal 6.48/8.47mph
4) 0.75m - 7:06(9:24/m) 80cal 6.38/7.24mph
5) 0.21m - 3:23(16:29/m) 18cal 3.64/6.68mph
6) 1m - 10:52(10:52/m) 105cal 5.52/6.49mph
7) 0.04m - 43(18:55/m) 3cal 3.17/5.97mph

10:19 9:21 9:15 7:06 3:23 10:52 43

	Corrah Fantastic, well done xx
	Fenland Flier That's great tempo running Linds.
	Badger That's great
	Badger That's great
	RRR-CAZ 🇬🇧
	Autumnleaves Great work x
	Angus Clydesdale Nice running.
	Angus Clydesdale Just look at that graph!

Pace

15%

16%

25%

11%

19%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:37	2:37	10:29	170 118-176	2/6
0.50	5:12	2:35	10:19	177 174-180	1/7
0.75	7:44	2:32	10:08	179 176-182	1/6
1.00	10:19	2:35	10:21	179 176-182	4/4
1.25	12:41	2:22	9:28	183 180-186	6/1
1.50	15:25	2:43 +21	10:54	184 178-188	10/1
1.75	17:46	2:21	9:26	185 182-188	2/6
2.00	20:08	2:22 +6	9:27	185 180-188	1/8
2.25	22:26	2:18	9:14	185 182-188	3/2
2.50	25:15	2:49 +31	11:16	183 132-190	6/1
2.75	27:34	2:19	9:14	186 184-188	3/11
3.00	29:53	2:20	9:19	185 184-188	2/6
3.25	32:20	2:27 +10	9:47	182 118-188	1/2
3.50	34:56	2:36 +10	10:22	182 122-186	3/1
3.75	37:16	2:20	9:22	187 184-192	1/4
4.00	41:34	4:18 +28	17:12	144 118-188	4/2
4.25	44:18	2:44	10:54	178 118-186	5/1
4.50	47:19	3:02 +15	12:06	172 118-184	5/0
4.75	50:43	3:24 +38	13:36	168 118-186	6/1
5.00	53:39	2:56	11:50	169 116-186	4/4

Elevation

Asc 74m, Range 23m, Flat prediction 46:51

Elevation Graph

Biggest Climbs (m)	Min/mi
19 1.2%	13:09
17 1.8%	10:08
See your biggest climbs

Cadence

178 (192 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.2	182	4.7	46:34	10:13
Walk	9.4	119	0.3	5:13	20:06
Pause	3.4	-	-	1:52	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:43	44.73%	More
800m	4:30	9:04	46.97%	More
1km	5:38	9:03	49.06%	More
Mile	9:15	9:15	50.98%	More
5k	30:38	9:52	53.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:15	9:15	51.01
5km	30:47	9:54	53.55
5M	50:59	10:12	52.77
10km	1:04:11	10:20	52.48
10M	1:46:18	10:38	52.20
Half	2:21:31	10:48	51.21
20M	3:41:37	11:05	51.45
Mara	4:55:04	11:16	51.18

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