Sun 10th May 2020 at 8:00am by steve7

Run > Long Run

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Time
1:39:31
Miles
10.01
Min/mi
9:57
Pacing
94%
WAVA
53.55
Stride(cm)
100
Cals
1555
Cadence
162
Asc(m)
212
Hillscore
6
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 10:01(10:01/m) 155cal 5.99/6.59mph
2) 1m - 10:07(10:07/m) 157cal 5.93/6.35mph
3) 1m - 9:48(9:48/m) 154cal 6.12/6.53mph
4) 1m - 9:46(9:46/m) 154cal 6.14/6.7mph
5) 1m - 9:53(9:53/m) 155cal 6.07/6.66mph
6) 1m - 10:02(10:02/m) 156cal 5.97/6.39mph
7) 1m - 9:44(9:44/m) 154cal 6.17/6.85mph
8) 1m - 10:30(10:30/m) 158cal 5.72/8.52mph
9) 1m - 9:46(9:46/m) 154cal 6.14/7.12mph
10) 1m - 9:48(9:48/m) 157cal 6.12/6.89mph
11) 0.01m - 4(12:02/m) 1cal 4.98/5.82mph

I was attempting to keep pace slow and consistant, managed both to a degree, Overall I'm pleased with the effort. I had a few little twinges but, nothing to worry about. next week is building speed and endurance into the plan with speedwork and intervals better organised, hopefully will go better with new plan in place.

10:01 10:07 9:48 9:46 9:53 10:02 9:44 10:30 9:46 9:48 4

Pin Map

0mi in 0

Pace

76%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:09	5:09 +4	10:18	156 150-162	12/5
1.00	10:05	4:56	9:51	159 156-164	4/18
1.50	14:58	4:53	9:46	160 156-164	3/12
2.00	20:12	5:14	10:27	160 152-166	8/7
2.50	25:15	5:03	10:06	160 116-166	7/8
3.00	30:00	4:45	9:31	163 160-168	9/9
3.50	34:53	4:53	9:45	161 154-166	8/8
4.00	39:46	4:54	9:48	161 152-164	7/9
4.50	44:52	5:06	10:12	162 150-166	9/5
5.00	49:40	4:48	9:35	163 158-168	6/14
5.50	54:45	5:05	10:10	162 156-166	14/9
6.00	59:42	4:58	9:55	164 160-168	6/6
6.50	1:04:25	4:42	9:25	163 160-168	13/33
7.00	1:09:26	5:01	10:02	164 158-168	13/8
7.50	1:14:44	5:18	10:37	163 156-168	17/4
8.00	1:19:56	5:12	10:23	161 154-170	18/4
8.50	1:24:49	4:53	9:47	165 162-168	9/9
9.00	1:29:42	4:53	9:45	161 84-170	10/17
9.50	1:34:40	4:58	9:56	163 156-168	16/6
10.00	1:39:30	4:50	9:41	165 158-172	14/12
10.01	1:39:35	5	12:57	166 166-166	0/0

Elevation

Asc 212m, Range 47m, Flat prediction 1:38:55

Elevation Graph

Biggest Climbs (m)	Min/mi
14 4.2%	10:49
12 9.1%	8:45
11 5.3%	11:00
11 2.6%	10:49
10 2.7%	10:23
See your biggest climbs

Cadence

162 (176 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	162	10	1:39:10	9:56
Walk	0.4	94	0	25	13:18

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:08	38.54%	More
800m	4:40	9:23	44.77%	More
1km	5:53	9:27	46.28%	More
Mile	9:36	9:36	48.14%	More
5k	30:25	9:47	51.73%	More
5 miles	49:09	9:50	52.30%	More
10k	1:01:22	9:52	52.40%	More
10 miles	1:39:25	9:57	53.55%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:04	9:04	50.94
5km	29:29	9:29	53.37
5M	48:21	9:40	53.17
10km	1:00:36	9:45	53.06
10M	1:39:25	9:57	53.55
Half	2:11:39	10:03	53.15
20M	3:24:25	10:13	54.24
Mara	4:30:42	10:20	54.62

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