Tue 12th May 2020 at 9:00am by steve7

Run > Tempo

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Time
16:45
Miles
2.00
Min/mi
8:23
Pacing
91%
WAVA
59.05
Stride(cm)
115
Cals
314
Cadence
167
Asc(m)
47
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:01(8:01/m) 158cal 7.48/10.02mph
2) 1m - 8:41(8:41/m) 156cal 6.9/8.83mph
3) 0m - 2(8:43/m) 6.88/6.55mph

Todays plan was a interval/speed session but, legs didn't feel up to it, decided on easy run, once I actually started I changed the plan again to Fridays Threshold effort instead. The 1st mile was too fast and the 2nd was about right, target pace was 8:30 miles, so the ave wasn't far out. A rest day is planned for tomorrow but, may throw in a cheeky easy 4 miler if I feel good.

8:01 8:41 2

Pin Map

0mi in 0

Pace

10%

12%

78%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	30	30 +5	8:02	137 86-172	1/0
0.13	57	27	7:09	154 86-176	1/1
0.19	1:25	28	7:32	169 168-170	0/1
0.25	1:56	31	8:09	167 164-170	1/1
0.31	2:26	30	8:06	166 164-166	0/2
0.38	2:59	33	8:49	167 164-170	1/2
0.44	3:28	29	7:40	167 164-170	2/2
0.50	4:00	33	8:41	168 164-170	1/1
0.56	4:32	31	8:17	168 166-170	0/1
0.63	5:02	31	8:11	169 166-172	0/2
0.69	5:35	32	8:39	164 160-168	0/1
0.75	6:06	31	8:19	173 168-174	2/2
0.81	6:34	28	7:30	169 168-170	1/2
0.88	7:01	27	7:18	171 170-172	0/4
0.94	7:32	31	8:15	169 164-172	1/2
1.00	8:06	34	9:04	168 166-170	2/0
1.06	8:35	29	7:40	171 168-174	2/0
1.13	9:07	32	8:33	167 164-170	0/4
1.19	9:44	37	9:46	165 164-168	3/0
1.25	10:16	33	8:41	168 164-172	0/0
1.31	10:51	34	9:08	166 164-170	0/1
1.38	11:23	32	8:32	167 164-170	4/0
1.44	11:52	30	7:57	170 168-172	1/5
1.50	12:21	29	7:46	168 166-170	0/11
1.56	12:54	33	8:46	168 164-172	6/0
1.63	13:32	38	10:10	166 164-168	0/2
1.69	14:06	33	8:49	170 168-172	0/0
1.75	14:37	31	8:21	170 168-172	0/1
1.81	15:08	32	8:26	169 166-170	1/1
1.88	15:38	29	7:52	172 168-174	0/1
1.94	16:11	33	8:44	169 168-170	0/0
2.00	16:48	37	9:52	165 164-166	5/0
2.00	16:50	2	11:40	162 162-162	0/0

Elevation

Asc 47m, Range 28m, Flat prediction 16:45

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

167 (176 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.3	168	2	16:33	8:26
Walk	1.7	86	0	17	6:59

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:22	47.81%	More
800m	3:54	7:51	53.54%	More
1km	4:55	7:55	55.33%	More
Mile	8:01	8:01	57.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:09	8:09	56.67
5km	26:29	8:31	59.42
5M	43:26	8:41	59.19
10km	54:27	8:46	59.05
10M	1:29:19	8:56	59.60
Half	1:58:17	9:02	59.15
20M	3:03:40	9:11	60.37
Mara	4:03:12	9:17	60.79

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