Thu 7th Nov 2019 at 5:00pm by derwenttony

Run > Coaching

rain
breezy
cold

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Time
2:50:31
Miles
16.01
Min/mi
10:39
Pacing
48%
WAVA
51.22
Stride(cm)
97
Cals
2084
Cadence
156
Asc(m)
265
Hillscore
21
Surface
Road

Notes & Comments

Club run+

8:39 8:27 7:39 8:14 20:07 15:24 12:07 9:41 9:43 10:38 9:47 9:27 9:18 10:05 10:07 11:03 5

Pace

24%

25%

28%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:02	4:02	8:03	163 158-170	0/40
1.00	8:39	4:37	9:14	168 122-178	14/3
1.50	12:50	4:11	8:22	167 162-170	0/9
2.00	17:06	4:16	8:32	164 144-168	3/3
2.50	21:03	3:57	7:54	164 162-168	4/3
3.00	24:44	3:41	7:23	165 120-178	7/1
3.50	28:44	4:00	8:00	166 162-170	8/2
4.00	34:46	6:02 +1:48	12:03	157 154-164	3/8
4.50	42:51	8:05	16:11	146 86-246	2/5
5.00	54:54	12:03	24:05	166 96-204	1/2
5.50	1:01:36	6:42	13:25	180 120-206	2/2
6.00	1:10:15	8:39	17:18	186 120-206	2/2
6.50	1:17:26	7:10	14:21	158 100-212	4/2
7.00	1:22:24	4:58	9:57	157 154-160	19/0
7.50	1:27:29	5:05	10:10	155 152-160	13/7
8.00	1:32:04	4:36	9:11	151 148-154	11/11
8.50	1:36:55	4:50	9:40	149 146-152	4/11
9.00	1:41:47	4:52	9:45	149 146-152	14/5
9.50	1:47:17	5:29	10:59	147 140-150	18/10
10.00	1:52:25	5:08	10:17	149 136-160	4/29
10.50	1:57:45	5:20	10:40	147 142-152	20/3
11.00	2:02:12	4:27	8:55	157 148-162	0/16
11.50	2:06:57	4:44	9:29	156 146-160	1/19
12.00	2:11:39	4:42	9:24	156 150-160	3/4
12.50	2:16:17	4:38	9:16	154 150-158	4/2
13.00	2:20:57	4:40	9:19	151 150-154	4/4
13.50	2:26:02	5:06	10:12	149 146-152	12/0
14.00	2:31:02	4:59	9:59	149 148-152	18/20
14.50	2:35:49	4:48	9:35	148 146-152	3/16
15.00	2:41:09	5:20	10:40	146 140-152	16/7
15.50	2:46:53	5:43	11:27	146 142-150	23/4
16.00	2:52:12	5:19	10:39	148 144-152	6/3
16.01	2:52:18	6	16:33	144 144-144	0/0

Elevation

Asc 265m, Range 63m, Flat prediction 2:48:36

Elevation Graph

Biggest Climbs (m)	Min/mi
36 2.2%	10:03
35 2.1%	11:34
33 3.9%	10:20
29 4.6%	11:36
23 3.3%	11:08
18 3.3%	10:52
See your biggest climbs

Cadence

156 (246 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	33.3	168	6.4	57:25	8:55
Walk	66.7	148	9.6	1:54:51	12:00
Still	0.0	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:02	50.03%	More
800m	3:35	7:12	58.28%	More
1km	4:32	7:17	60.03%	More
Mile	7:31	7:31	61.46%	More
5k	25:18	8:09	62.20%	More
5 miles	48:30	9:42	53.01%	More
10k	1:00:30	9:44	53.15%	More
10 miles	1:41:33	10:09	52.42%	More
Half	2:21:50	10:50	49.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:23	9:23	49.22
5km	30:42	9:53	51.26
5M	50:30	10:06	50.90
10km	1:03:23	10:12	50.73
10M	1:44:15	10:26	51.07
Half	2:18:15	10:33	50.61
20M	3:35:11	10:46	51.53
Mara	4:45:23	10:54	51.81

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