Sat 10th Aug 2019 at 4:00pm by chicke80

Run > Recovery Run

warm

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Time
35:04
Miles
4.71
Min/mi
7:27
Pacing
16%
WAVA
58.55
Stride(cm)
113
Cals
460
Cadence
191
Asc(m)
121
Hillscore
5
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 5:02(5:02/km) 61cal 11.93/20.42kmph
2) 1km - 4:23(4:23/km) 60cal 13.7/16.59kmph
3) 1km - 4:31(4:31/km) 62cal 13.28/14.24kmph
4) 1km - 4:29(4:29/km) 62cal 13.37/14.75kmph
5) 1km - 4:33(4:33/km) 61cal 13.2/13.94kmph
6) 1km - 4:19(4:19/km) 60cal 13.89/14.51kmph
7) 1km - 4:37(4:37/km) 60cal 12.99/14.71kmph
8) 0.58km - 3:10(5:28/km) 34cal 10.96/16.06kmph

5:02 4:23 4:31 4:29 4:33 4:19 4:37 3:10

Pace

33%

57%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	5:04	5:04 +2:44	20:15	192 114-206	1/8
0.50	8:14	3:11 +1:25	12:42	199 188-212	10/4
0.75	11:28	3:14 +1:29	12:55	187 114-200	9/6
1.00	15:04	3:36 +1:48	14:22	190 184-194	0/11
1.25	16:52	1:48	7:13	190 188-194	1/4
1.50	18:41	1:49	7:16	189 186-190	1/2
1.75	20:27	1:46	7:05	190 186-194	1/2
2.00	22:18	1:51	7:22	191 188-194	3/2
2.25	24:05	1:47	7:10	191 188-196	4/2
2.50	26:00	1:54	7:37	195 188-204	28/16
2.75	27:43	1:44	6:54	194 190-204	9/2
3.00	29:33	1:50	7:20	191 188-202	6/3
3.25	31:24	1:51	7:25	191 188-198	2/3
3.50	33:09	1:45	6:58	190 188-192	0/12
3.75	34:51	1:42	6:48	191 188-194	1/4
4.00	39:20	4:29 +2:49	17:57	197 188-230	11/2
4.25	41:39	2:19 +17	9:16	194 190-202	15/19
4.50	45:45	4:06 +2:06	16:24	195 188-206	3/5
4.71	51:24	5:39 +3:43	27:04	197 184-210	12/1

Elevation

Asc 121m, Range 28m, Flat prediction 26:45

Elevation Graph

Biggest Climbs (m)	Min/mi
15 11.4%	8:59
14 3.0%	21:42
13 6.0%	6:55
10 4.8%	28:33
See your biggest climbs

Cadence

191 (230 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	70.3	192	4.7	33:12	9:13
Walk	13.5	114	0	8:17	4:10:57
Pause	16.2	-	-	9:55	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:43	45.77%	More
800m	3:23	6:49	51.80%	More
1km	4:16	6:52	53.89%	More
Mile	7:03	7:03	56.08%	More
5k	22:42	7:18	59.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:30	6:30	60.81
5km	22:18	7:11	60.24
5M	37:25	7:29	58.27
10km	47:24	7:38	57.39
10M	1:19:31	7:57	56.48
Half	1:46:38	8:08	55.27
20M	2:48:56	8:27	55.28
Mara	3:46:35	8:39	54.96

Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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