Wed 20th May 2020 at 7:00am by steve7

Run > Easy

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Time
36:29
Miles
4.00
Min/mi
9:07
Pacing
91%
WAVA
56.04
Stride(cm)
109
Cals
617
Cadence
162
Asc(m)
99
Hillscore
2
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:25(9:25/m) 154cal 6.37/6.99mph
2) 1m - 8:42(8:42/m) 155cal 6.9/7.47mph
3) 1m - 9:20(9:20/m) 153cal 6.43/7.24mph
4) 1m - 9:01(9:01/m) 155cal 6.66/8.39mph
5) 0m - 2(7:43/m) 7.78/6.99mph

After yesterdays run was abandoned, I ventured out for an easy 4 today with my knee strapped. The pace was fine for most miles, I put a little effort in on mile 2 to check the knee and found I had a pain in the right ankle too, (slightly worrying). I backed the pace off and it seems ok, I will run tomorrow but, at a slightly slower pace that planned with a rest on Friday.

9:25 8:42 9:20 9:01 2

Pin Map

0mi in 0

Pace

28%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:14	1:14 +4	9:55	153 152-156	3/1
0.25	2:27	1:13	9:43	154 152-156	2/2
0.38	3:42	1:14	9:55	157 154-160	4/0
0.50	4:53	1:11	9:31	159 156-162	1/2
0.63	6:02	1:09	9:15	160 158-162	4/0
0.75	7:17	1:15	9:58	157 150-166	2/3
0.88	8:25	1:08	9:01	153 80-166	3/5
1.00	9:29	1:04	8:31	152 80-166	2/1
1.13	10:33	1:05	8:37	162 160-166	1/5
1.25	11:40	1:07	8:57	164 160-168	3/4
1.38	12:42	1:01	8:11	164 160-168	2/6
1.50	13:51	1:09	9:12	164 160-168	3/2
1.63	14:52	1:01	8:08	164 158-166	0/3
1.75	15:56	1:04	8:30	166 162-170	3/3
1.88	17:02	1:07	8:52	165 162-168	3/2
2.00	18:10	1:08	9:06	167 162-170	7/4
2.13	19:20	1:10	9:19	161 158-166	3/3
2.25	20:29	1:08	9:07	162 160-164	0/6
2.38	21:37	1:08	9:05	164 160-166	4/3
2.50	23:01	1:24	11:15	156 150-160	14/0
2.63	24:12	1:11	9:27	162 156-166	1/4
2.75	25:22	1:10	9:23	164 164-166	0/3
2.88	26:25	1:03	8:21	167 164-172	3/5
3.00	27:30	1:05	8:39	166 162-170	5/3
3.13	28:51	1:21	10:51	164 160-168	7/1
3.25	29:57	1:06	8:44	165 158-166	2/3
3.38	31:09	1:12	9:33	163 158-168	1/0
3.50	32:14	1:06	8:46	165 162-168	1/4
3.63	33:15	1:00	8:02	166 158-172	2/6
3.75	34:19	1:04	8:31	168 164-172	1/2
3.88	35:26	1:07	8:59	166 162-168	4/1
4.00	36:31	1:05	8:39	166 164-168	4/3
4.00	36:33	2	8:38	164 164-164	0/0

Elevation

Asc 99m, Range 27m, Flat prediction 36:06

Elevation Graph

Biggest Climbs (m)	Min/mi
19 5.8%	10:52
See your biggest climbs

Cadence

162 (172 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	162	4	36:19	9:08
Walk	0.6	80	0	14	8:06

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:11	43.04%	More
800m	4:13	8:29	49.51%	More
1km	5:19	8:34	51.14%	More
Mile	8:36	8:36	53.70%	More
5k	27:56	8:59	56.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:38	8:38	53.49
5km	28:03	9:02	56.10
5M	46:01	9:12	55.86
10km	57:41	9:17	55.74
10M	1:34:37	9:28	56.27
Half	2:05:17	9:34	55.85
20M	3:14:33	9:44	56.99
Mara	4:17:37	9:50	57.39

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