Sun 5th Apr 2020 at 2:00pm by IanS

Run > General
  • breezy
  • warm
  • Time
    1:39:41
  • Miles
    9.11
  • Min/mi
    10:57
  • Pacing
    78%
  • WAVA
    47.50
  • Stride(cm)
    97
  • Cals
    1118
  • Cadence
    152
  • Asc(m)
    220
  • Hillscore
    20
  • Surface
    Mixed

Notes & Comments

Another 9 miles today. Definitely warmer that it's been recently and a bit harder work. Loads of people out in the sunshine, had to dodge around a lot.
==================
Split Summary
===
1) 1m - 9:57(9:57/m) 129cal 6.04/6.7mph
2) 1m - 9:48(9:48/m) 129cal 6.12/7.01mph
3) 1m - 12:15(12:15/m) 118cal 4.9/7.06mph
4) 1m - 11:27(11:27/m) 122cal 5.24/7.1mph
5) 1m - 11:16(11:16/m) 124cal 5.33/8.29mph
6) 1m - 10:03(10:03/m) 126cal 5.97/7.37mph
7) 1m - 11:23(11:23/m) 119cal 5.27/7.01mph
8) 1m - 10:38(10:38/m) 121cal 5.65/7.16mph
9) 1m - 11:49(11:49/m) 115cal 5.08/7.49mph
10) 0.11m - 1:06(9:41/m) 15cal 6.2/7.28mph
9:57 9:48 12:15 11:27 11:16 10:03 11:23 10:38 11:49 1:06
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Pace

33% 7% 15% 28% 16% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:28 2:28 9:53 158 154-164 12/0
0.50 4:47 2:19 9:16 160 156-166 8/0
0.75 7:20 2:32 10:09 162 160-166 6/0
1.00 9:56 2:37 10:26 151 112-166 8/1
1.25 12:22 2:26 9:44 163 160-168 5/2
1.50 14:59 2:37 10:28 163 158-168 2/3
1.75 17:14 2:15 8:58 163 160-168 0/6
2.00 19:45 2:31 10:05 155 116-168 3/1
2.25 22:19 2:34 10:17 159 116-166 3/4
2.50 25:08 2:49 11:15 153 114-168 8/2
2.75 27:51 2:43 10:50 156 112-222 10/1
3.00 32:00 4:09 16:36 118 102-222 31/0
3.25 34:41 2:41 10:43 156 110-168 8/2
3.50 37:51 3:10 12:40 135 98-164 22/3
3.75 40:52 3:01 12:06 142 102-174 17/32
4.00 43:27 2:35 10:19 165 118-186 0/41
4.25 45:55 2:28 9:52 159 112-166 1/12
4.50 48:51 2:56 11:44 148 112-164 3/8
4.75 51:38 2:47 11:08 146 80-166 8/2
5.00 54:43 3:05 12:21 156 118-212 0/17
5.25 57:06 2:24 9:34 152 106-164 4/3
5.50 59:38 2:32 10:08 162 118-166 0/9
5.75 1:01:51 2:13 8:52 165 160-168 1/6
6.00 1:04:46 2:55 11:39 146 116-174 3/11
6.25 1:07:43 2:57 11:47 145 108-166 7/0
6.50 1:10:04 2:21 9:25 163 160-166 1/11
6.75 1:13:19 3:15 12:59 137 108-166 10/2
7.00 1:16:09 2:50 11:20 152 98-168 5/3
7.25 1:18:45 2:37 10:26 156 118-176 4/16
7.50 1:21:44 2:58 11:53 143 116-170 7/3
7.75 1:24:10 2:26 9:45 161 120-168 1/6
8.00 1:26:46 2:36 10:25 151 116-166 1/10
8.25 1:29:52 3:06 12:22 143 118-168 8/1
8.50 1:32:53 3:01 12:04 141 112-166 9/3
8.75 1:35:26 2:33 10:12 159 118-166 5/4
9.00 1:38:36 3:10 12:39 141 108-234 11/6
9.11 1:39:42 1:06 9:44 165 162-166 3/3

Elevation

Asc 220m, Range 146m, Flat prediction 1:35:18
Elevation Graph
Biggest Climbs (m) Min/mi
98 5.7% 12:38
39 2.1% 9:53
18 2.5% 12:40
17 2.7% 11:57
14 3.4% 11:55
13 2.3% 12:35
See your biggest climbs

Cadence

152 (234 max) Stride Length: 97cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 71.2 162 7.4 1:10:59 9:37
Walk 28.8 114 1.7 28:43 16:34

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:10 8:42 39.96% More
800m 4:35 9:14 44.74% More
1km 5:49 9:21 46.05% More
Mile 9:45 9:45 46.56% More
5k 32:56 10:36 46.97% More
5 miles 54:20 10:52 46.48% More
10k 1:07:10 10:49 47.01% More

Predictions

Dist Time Per Mile WAVA
1M 8:06 8:06 56.07
5km 29:22 9:27 52.68
5M 50:26 10:05 50.08
10km 1:04:33 10:23 48.92
10M 1:50:49 11:05 47.16
Half 2:30:36 11:30 45.60
20M 4:03:32 12:11 44.68
Mara 5:30:58 12:38 43.84

Bespoke Fields

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Session Intensity 5
Training Load 500
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