Sun 19th Jan 2020 at 6:00pm by jlucas

Run > Recovery Run

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Time
33:05
Miles
4.00
Min/mi
8:16
Pacing
94%
WAVA
54.19
Stride(cm)
120
Cals
458
Cadence
162
Asc(m)
30
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 8:29(8:29/m) 115cal 7.08/7.51mph
2) 1m - 8:19(8:19/m) 112cal 7.22/7.47mph
3) 1m - 8:10(8:10/m) 117cal 7.35/7.99mph
4) 1m - 8:06(8:06/m) 114cal 7.4/7.97mph
5) 0m - 2(6:25/m) 9.36/7.76mph

8:29 8:19 8:10 8:06 2

Pin Map

0mi in 0

Pace

77%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:02	1:02	8:14	160 152-162	1/0
0.25	2:04	1:03	8:20	161 160-162	0/2
0.38	3:04	1:00	7:57	162 160-162	0/1
0.50	4:06	1:02	8:14	163 162-164	2/1
0.63	5:08	1:02	8:16	162 160-164	2/3
0.75	6:14	1:06	8:52	162 160-162	1/0
0.88	7:22	1:08	9:03	161 160-164	1/0
1.00	8:28	1:06	8:48	162 162-166	1/1
1.13	9:32	1:04	8:34	162 162-164	0/2
1.25	10:34	1:01	8:11	162 160-164	0/3
1.38	11:37	1:03	8:26	162 162-164	0/2
1.50	12:41	1:04	8:30	162 160-164	1/0
1.63	13:39	59	7:50	163 162-164	1/0
1.75	14:46	1:07 +3	8:52	162 152-164	1/1
1.88	15:48	1:02	8:18	162 160-164	0/0
2.00	16:50	1:02	8:16	163 160-164	1/1
2.13	17:50	59	7:54	163 162-166	0/1
2.25	18:50	1:00	8:01	162 160-164	1/1
2.38	19:54	1:04	8:30	163 162-164	1/1
2.50	20:55	1:02	8:14	162 160-164	0/1
2.63	21:53	57	7:39	162 160-164	0/1
2.75	22:56	1:03	8:27	162 162-164	1/1
2.88	23:55	59	7:55	162 160-164	0/1
3.00	25:00	1:05	8:38	162 160-164	2/1
3.13	26:02	1:02	8:16	163 162-166	1/1
3.25	27:05	1:03	8:22	162 160-164	2/1
3.38	28:06	1:01	8:08	162 162-164	0/1
3.50	29:11	1:05	8:37	162 156-166	1/1
3.63	30:10	1:00	7:59	163 162-164	1/0
3.75	31:07	56	7:30	164 162-164	1/0
3.88	32:06	59	7:55	162 160-164	2/0
4.00	33:06	1:00	8:04	162 160-164	0/1
4.00	33:09	3	9:01	164 164-164	0/0

Elevation

Asc 30m, Range 8m, Flat prediction 33:05

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

162 (166 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	162	4	33:09	8:17
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:35	41.68%	More
800m	3:53	7:50	46.83%	More
1km	4:58	8:00	47.87%	More
Mile	8:05	8:05	50.35%	More
5k	25:35	8:14	54.10%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:37	7:37	53.43
5km	25:19	8:09	54.66
5M	41:55	8:23	53.64
10km	52:46	8:30	53.16
10M	1:27:23	8:44	53.00
Half	1:56:20	8:53	52.24
20M	3:02:11	9:07	52.86
Mara	4:02:34	9:15	52.93

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