Mon 25th Nov 2019 at 11:00am by Jock Itch

Run > Recovery Run

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Time
29:56
Miles
4.01
Min/mi
7:28
Pacing
94%
WAVA
63.40
Stride(cm)
126
Cals
508
Cadence
170
Asc(m)
68
Surface
Road

Notes & Comments

kept easy. tired today

Split Summary
===
1) 1m - 7:32(7:32/m) 127cal 7.96/22.23mph
2) 1m - 7:35(7:35/m) 125cal 7.91/8.5mph
3) 1m - 7:19(7:19/m) 127cal 8.21/8.7mph
4) 1m - 7:25(7:25/m) 128cal 8.09/8.41mph
5) 0.01m - 4(6:37/m) 1cal 9.06/8.01mph

7:32 7:35 7:19 7:25 4

Pin Map

0mi in 0

Pace

23%

74%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	53	53	7:05	151 118-176	3/4
0.25	1:47	54	7:11	171 164-176	8/5
0.38	2:46	59	7:50	162 86-178	4/1
0.50	3:46	1:00	8:01	172 170-176	1/3
0.63	4:47	1:01	8:06	172 168-178	1/2
0.75	5:45	58	7:46	170 166-174	1/5
0.88	6:38	53	7:03	172 170-174	1/2
1.00	7:32	54	7:12	171 168-172	0/1
1.13	8:28	56	7:26	156 86-176	2/2
1.25	9:27	59	7:51	172 168-174	3/1
1.38	10:25	58	7:44	171 168-174	0/1
1.50	11:21	57	7:32	171 168-174	1/2
1.63	12:17	56	7:28	172 168-174	3/2
1.75	13:15	58	7:43	170 168-172	2/2
1.88	14:12	57	7:37	172 168-174	2/1
2.00	15:07	55	7:18	172 168-176	1/0
2.13	16:04	57	7:35	172 170-176	1/1
2.25	16:59	55	7:21	173 170-176	1/1
2.38	17:54	55	7:19	172 170-176	2/3
2.50	18:46	53	7:01	171 168-174	0/1
2.63	19:43	56	7:30	172 168-174	1/0
2.75	20:38	55	7:22	172 170-174	0/1
2.88	21:31	53	7:05	173 170-180	1/3
3.00	22:26	55	7:17	172 170-174	3/1
3.13	23:20	55	7:17	172 170-176	1/1
3.25	24:17	57	7:32	172 170-174	2/1
3.38	25:10	53	7:08	172 170-174	1/3
3.50	26:09	59	7:48	171 168-178	5/1
3.63	27:04	55	7:19	175 166-178	3/1
3.75	27:59	55	7:21	173 168-178	2/2
3.88	28:54	55	7:20	172 164-176	0/4
4.00	29:51	57	7:36	171 168-174	3/1
4.01	29:56	5	7:47	174 174-174	0/0

Elevation

Asc 68m, Range 8m, Flat prediction 29:56

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

170 (180 max) Stride Length: 126cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.2	171	3.9	29:24	7:29
Walk	1.8	104	0.1	32	6:29

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:04	46.98%	More
800m	3:35	7:13	53.99%	More
1km	4:29	7:13	56.29%	More
Mile	7:15	7:15	59.17%	More
5k	22:59	7:24	63.56%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:59	6:59	61.47
5km	22:54	7:22	63.79
5M	37:43	7:33	63.08
10km	47:23	7:38	62.70
10M	1:18:01	7:48	62.95
Half	1:43:33	7:54	62.27
20M	2:41:21	8:04	63.33
Mara	3:34:09	8:10	63.62

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