Thu 16th Jan 2020 at 6:00pm by derwenttony

Run > Coaching

rain
breezy
cold

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Time
1:12:11
Miles
6.95
Min/mi
10:23
Pacing
50.9%
WAVA
50.16
Stride(cm)
101
Cals
891
Cadence
154
Asc(m)
96
Hillscore
7
Surface
Road

Notes & Comments

Club run +

10:41 12:07 8:44 12:09 9:51 8:52 9:47

Pace

31%

13%

29%

10%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:20	2:20	9:18	162 122-172	0/4
0.50	4:35	2:15	9:01	163 158-166	0/6
0.75	6:55	2:20	9:20	161 152-162	1/2
1.00	10:41	3:46	15:04	139 86-190	1/1
1.25	15:43	5:02	20:07	138 82-182	1/2
1.50	17:39	1:57	7:47	158 84-176	2/1
1.75	19:51	2:11	8:45	148 84-176	1/2
2.00	22:48	2:57	11:50	146 84-174	1/1
2.25	24:34	1:46	7:05	167 154-172	2/1
2.50	27:16	2:42	10:47	143 82-172	1/2
2.75	29:35	2:19	9:17	161 152-176	1/1
3.00	31:32	1:56	7:46	165 154-176	1/1
3.25	34:32	3:01	12:02	143 82-174	1/2
3.50	36:36	2:04	8:16	162 140-174	1/0
3.75	38:57	2:20	9:21	160 82-194	1/1
4.00	43:40	4:43	18:54	159 120-194	1/2
4.25	46:15	2:35	10:19	158 154-162	1/2
4.50	48:42	2:27	9:48	159 156-162	10/0
4.75	50:57	2:15	9:01	158 156-160	13/0
5.00	53:32	2:35	10:19	155 154-158	5/18
5.25	55:38	2:06	8:24	152 148-154	0/13
5.50	58:03	2:25	9:41	152 150-154	5/2
5.75	1:00:09	2:06	8:25	151 148-154	0/4
6.00	1:02:24	2:15	8:58	150 148-152	1/4
6.25	1:04:47	2:24	9:35	149 146-152	2/1
6.50	1:07:08	2:20	9:22	149 148-150	0/2
6.75	1:09:33	2:26	9:43	158 146-178	20/0
6.95	1:12:11	2:38	12:56	150 148-154	16/0

Elevation

Asc 96m, Range 37m, Flat prediction 1:09:55

Elevation Graph

Biggest Climbs (m)	Min/mi
37 4.2%	10:51
31 2.7%	12:42
See your biggest climbs

Cadence

154 (194 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.7	157	6.7	1:05:27	9:48
Walk	9.3	91	0.3	6:42	24:54
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:17	56.09%	More
800m	4:06	8:16	50.83%	More
1km	5:03	8:08	53.77%	More
Mile	8:40	8:40	53.28%	More
5k	30:57	9:58	50.83%	More
5 miles	48:55	9:47	52.54%	More
10k	1:04:19	10:21	49.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:30	9:30	48.61
5km	31:06	10:01	50.60
5M	51:09	10:14	50.26
10km	1:04:12	10:20	50.08
10M	1:45:36	10:34	50.41
Half	2:20:03	10:41	49.96
20M	3:37:58	10:54	50.87
Mara	4:49:05	11:02	51.14

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