Thu 1st Aug 2019 at 3:00pm by LindsD

Run > Tempo

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Time
45:40
Miles
4.25
Min/mi
10:45
Pacing
64%
WAVA
49.81
Stride(cm)
85
Cals
444
Cadence
176
Asc(m)
73
Surface
Road

Notes & Comments

2 comments

10 mins easy. 5 mins steady/5 mins easy x 3 then cool down.

Forgot to lap for the first effort. Was aiming for 9.20 so not bad. Not a tempo run as such, but a run with tempo efforts.

Left leg is grumbly. Hamstring, glute, big knot in calf.

Split Summary
===
1) 1m - 11:03(11:03/m) 105cal 5.43/12.02mph
2) 0.89m - 9:07(10:16/m) 96cal 5.84/7.03mph
3) 0.53m - 4:53(9:16/m) 55cal 6.48/6.59mph
4) 0.35m - 4:59(14:06/m) 32cal 4.25/9.81mph
5) 0.54m - 5:03(9:17/m) 58cal 6.47/7.78mph
6) 0.94m - 10:36(11:17/m) 98cal 5.32/6.72mph

11:03 9:07 4:53 4:59 5:03 10:36

	Autumnleaves That pace is good. Look after the leg x
	LindsD Thank you! I shall x

Pace

23%

31%

18%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:24	1:24	11:14	168 118-174	0/1
0.25	2:48	1:23	11:08	172 164-174	2/1
0.38	4:09	1:21	10:47	173 172-174	3/2
0.50	5:36	1:27	11:40	174 170-176	1/1
0.63	7:08	1:32	12:15	166 118-176	2/1
0.75	8:29	1:21	10:46	171 118-178	1/1
0.88	9:50	1:21	10:50	174 172-176	2/0
1.00	11:03	1:13	9:40	181 176-184	3/1
1.13	12:14	1:11	9:31	183 182-186	2/0
1.25	13:21	1:07	8:56	184 182-186	3/0
1.38	14:30	1:09	9:16	184 180-188	2/1
1.50	15:45	1:15	9:57	180 174-186	0/5
1.63	17:34	1:49 +12	14:30	161 118-180	2/6
1.75	18:57	1:23	11:03	179 172-184	3/2
1.88	20:14	1:17	10:19	178 176-180	4/6
2.00	21:25	1:11	9:26	182 180-184	4/1
2.13	22:34	1:10	9:18	184 180-188	3/1
2.25	23:44	1:10	9:18	184 182-188	2/4
2.38	24:53	1:09	9:08	183 182-184	4/3
2.50	26:15	1:23	11:01	172 118-184	3/5
2.63	28:24	2:09	17:10	150 90-180	3/3
2.75	30:46	2:22 +48	18:59	176 118-184	0/2
2.88	31:54	1:08	9:04	179 118-188	0/3
3.00	33:09	1:15	9:59	185 182-188	1/1
3.13	34:17	1:08	9:01	184 182-188	1/2
3.25	35:39	1:23 +11	11:02	183 176-186	2/1
3.38	38:09	2:29 +1:06	19:54	176 118-188	1/1
3.50	39:39	1:31	12:06	177 170-180	1/1
3.63	40:57	1:18	10:25	179 176-182	1/1
3.75	43:37	2:40 +1:15	21:18	174 118-184	2/2
3.88	45:06	1:29 +3	11:53	171 118-184	2/2
4.00	46:41	1:35 +11	12:41	176 118-182	1/3
4.13	48:04	1:23	11:00	179 164-182	1/2
4.25	49:26	1:22	10:56	177 174-182	1/1

Elevation

Asc 73m, Range 16m, Flat prediction 45:40

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

176 (188 max) Stride Length: 85cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.2	179	4.1	42:44	11:08
Walk	6.8	116	0.1	3:36	27:23
Pause	5.9	-	-	3:07	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	8:59	43.41%	More
800m	4:36	9:15	46.03%	More
1km	5:51	9:25	47.15%	More
Mile	10:02	10:02	46.99%	More
5k	34:00	10:57	48.49%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:51	9:51	47.90
5km	32:46	10:33	50.31
5M	54:15	10:51	49.60
10km	1:08:18	11:00	49.32
10M	1:53:07	11:19	49.06
Half	2:30:36	11:30	48.13
20M	3:55:50	11:48	48.35
Mara	5:13:59	11:59	48.09

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