Mon 8th Jun 2020 at 6:00pm by Bintmcskint

Run > Easy

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Time
30:01
Miles
3.34
Min/mi
8:59
Pacing
89%
WAVA
61.90
Stride(cm)
101
Cals
278
Cadence
177
Asc(m)
54
Surface
Road

Notes & Comments

4 comments

Eddie said: 30 mins easy

Finished work late and thought this would be mentally and physically hard work given that I'd done a hard turbo at lunchtime but I really enjoyed this.

Felt super good. Maybe because I had warmed up legs from the turbo a few hours earlier?

Split Summary
===
1) 1m - 9:08(9:08/m) 81cal 6.57/7.35mph
2) 1m - 8:53(8:53/m) 84cal 6.76/7.87mph
3) 1m - 9:03(9:03/m) 84cal 6.63/7.43mph
4) 0.34m - 2:58(8:40/m) 29cal 6.92/7.28mph

9:08 8:53 9:03 2:58

	PaulaMc Short and sweet xx
	Autumnleaves Lovely
	Badger Excellent. Good when the easy ones really feel easy, rather than a relief, isn’t it?
	RRR-CAZ 🇬🇧 👍

Pin Map

0mi in 0

Pace

41%

33%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:23	1:23	11:04	173 122-178	3/2
0.25	2:25	1:02	8:16	177 176-180	2/2
0.38	3:40	1:15	9:57	177 176-178	1/1
0.50	4:41	1:02	8:14	177 176-178	0/2
0.63	5:47	1:05	8:42	178 176-180	2/5
0.75	6:54	1:07	8:57	178 176-180	0/4
0.88	8:02	1:08	9:02	178 176-180	1/3
1.00	9:07	1:06	8:46	179 176-182	1/2
1.13	10:17	1:09	9:16	178 174-180	2/3
1.25	11:26	1:10 +3	9:17	177 164-180	1/1
1.38	12:37	1:11 +9	9:27	170 124-180	0/2
1.50	13:40	1:03	8:22	179 176-180	2/1
1.63	14:46	1:06	8:45	178 176-180	2/1
1.75	15:59	1:13	9:44	177 172-180	4/3
1.88	17:04	1:05	8:43	178 176-180	1/1
2.00	18:11	1:07	8:59	178 178-180	0/1
2.13	19:22	1:11	9:27	178 178-180	3/1
2.25	20:25	1:02	8:20	178 174-180	1/3
2.38	21:43	1:18	10:27	178 174-180	3/2
2.50	22:51	1:08	9:07	178 176-180	1/1
2.63	24:01	1:09	9:15	178 176-180	2/1
2.75	25:09	1:08	9:07	178 176-180	5/0
2.88	26:11	1:02	8:16	178 176-180	3/2
3.00	27:15	1:04	8:28	179 176-180	2/1
3.13	28:22	1:08	9:01	177 176-178	2/1
3.25	29:28	1:06	8:50	178 178-180	4/0
3.34	30:13	45	8:07	177 174-180	1/4

Elevation

Asc 54m, Range 19m, Flat prediction 30:01

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

177 (182 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.2	177	3.3	29:58	8:59
Walk	0.8	123	0	15	1:01:41

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:14	49.24%	More
800m	4:14	8:32	52.58%	More
1km	5:21	8:37	54.20%	More
Mile	8:46	8:46	56.23%	More
5k	27:54	8:59	61.79%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:22	8:22	58.96
5km	27:48	8:57	62.00
5M	46:02	9:12	61.17
10km	57:58	9:20	60.85
10M	1:35:59	9:36	60.63
Half	2:07:47	9:45	59.52
20M	3:20:07	10:00	59.90
Mara	4:26:26	10:10	59.65

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