Sat 11th Jul 2020 at 10:00am by IanS
Run > Trail Run
- warm
- Follow User
- 0 👍
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Time
44:32
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Miles 4.38
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Min/mi 10:10
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Pacing
74%
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WAVA
49.54
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Stride(cm)
102
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Cals
552
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Cadence
155
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Asc(m)
161
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Hillscore
14
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Surface
Trail
Notes & Comments
Penultimate VGGU run, warm morning for a jog up to Swanston. Legs feeling surprising good for a 70 mile week...
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Split Summary
===
1) 1m - 11:27(11:27/m) 126cal 5.24/7.24mph
2) 1m - 10:06(10:06/m) 125cal 5.94/7.62mph
3) 1m - 10:00(10:00/m) 126cal 6/7.51mph
4) 1m - 9:53(9:53/m) 125cal 6.07/7.12mph
5) 0.38m - 3:06(8:04/m) 50cal 7.44/7.78mph
================
Split Summary
===
1) 1m - 11:27(11:27/m) 126cal 5.24/7.24mph
2) 1m - 10:06(10:06/m) 125cal 5.94/7.62mph
3) 1m - 10:00(10:00/m) 126cal 6/7.51mph
4) 1m - 9:53(9:53/m) 125cal 6.07/7.12mph
5) 0.38m - 3:06(8:04/m) 50cal 7.44/7.78mph
11:27 10:06 10:00 9:53 3:06
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.13 | 1:16 | 1:16 | 10:12 | 153 122-164 | 6/0 |
0.25 | 2:42 | 1:25 | 11:23 | 153 110-162 | 6/0 |
0.38 | 4:04 | 1:22 | 10:55 | 149 108-162 | 5/0 |
0.50 | 6:24 | 2:21 | 18:45 | 128 112-164 | 12/0 |
0.63 | 7:32 | 1:08 | 9:05 | 160 158-162 | 7/3 |
0.75 | 8:42 | 1:10 | 9:17 | 160 158-164 | 0/8 |
0.88 | 10:09 | 1:27 | 11:36 | 143 114-164 | 5/1 |
1.00 | 11:27 | 1:18 | 10:22 | 162 160-164 | 15/0 |
1.13 | 12:49 | 1:22 | 10:55 | 148 114-164 | 3/2 |
1.25 | 14:19 | 1:30 | 11:59 | 144 102-166 | 15/0 |
1.38 | 16:00 | 1:42 | 13:35 | 131 102-162 | 15/0 |
1.50 | 17:08 | 1:08 | 9:00 | 160 158-162 | 1/4 |
1.63 | 18:13 | 1:05 | 8:42 | 162 158-164 | 0/11 |
1.75 | 19:24 | 1:11 | 9:25 | 158 130-164 | 0/5 |
1.88 | 20:27 | 1:03 | 8:23 | 163 160-166 | 1/5 |
2.00 | 21:33 | 1:06 | 8:48 | 161 154-164 | 1/6 |
2.13 | 22:35 | 1:02 | 8:19 | 163 162-164 | 0/5 |
2.25 | 23:39 | 1:04 | 8:30 | 162 160-166 | 0/8 |
2.38 | 24:48 | 1:09 | 9:11 | 160 158-162 | 2/3 |
2.50 | 27:05 | 2:17 | 18:16 | 122 98-174 | 17/0 |
2.63 | 28:17 | 1:12 | 9:33 | 151 104-166 | 3/9 |
2.75 | 29:21 | 1:04 | 8:33 | 162 158-166 | 0/13 |
2.88 | 30:25 | 1:04 | 8:33 | 162 158-164 | 0/10 |
3.00 | 31:33 | 1:08 | 9:05 | 162 160-164 | 0/3 |
3.13 | 33:10 | 1:37 | 12:58 | 152 118-236 | 11/0 |
3.25 | 34:32 | 1:21 | 10:51 | 147 118-164 | 5/1 |
3.38 | 35:36 | 1:05 | 8:40 | 162 160-166 | 0/8 |
3.50 | 36:46 | 1:09 | 9:15 | 161 160-162 | 2/3 |
3.63 | 38:01 | 1:15 | 9:59 | 162 158-166 | 4/0 |
3.75 | 39:11 | 1:10 | 9:19 | 163 160-166 | 3/0 |
3.88 | 40:21 | 1:11 | 9:26 | 163 162-166 | 0/14 |
4.00 | 41:26 | 1:05 | 8:37 | 162 160-166 | 0/5 |
4.13 | 42:28 | 1:02 | 8:16 | 163 160-168 | 0/5 |
4.25 | 43:26 | 58 | 7:46 | 166 164-168 | 0/5 |
4.38 | 44:25 | 59 | 7:50 | 165 162-168 | 0/7 |
4.38 | 44:32 | 7 | 13:40 | 160 160-160 | 0/0 |
Elevation
Asc 161m,
Range 83m, Flat prediction 39:10
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
41 5.4% | 12:56 |
35 7.2% | 12:21 |
25 12.3% | 18:05 |
21 5.5% | 11:08 |
18 4.8% | 12:13 |
See your biggest climbs |
Cadence
155 (236 max)
Stride Length: 102cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 80.1 | 161 | 3.9 | 35:40 | 9:11 |
Walk | 19.8 | 113 | 0.5 | 8:50 | 17:36 |
Still | 0.1 | - | - | 2 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:19 | 8:19 | 54.61 |
5km | 30:09 | 9:42 | 51.31 |
5M | 51:46 | 10:21 | 48.79 |
10km | 1:06:15 | 10:40 | 47.66 |
10M | 1:53:45 | 11:23 | 45.95 |
Half | 2:34:35 | 11:48 | 44.42 |
20M | 4:09:59 | 12:30 | 43.53 |
Mara | 5:39:43 | 12:58 | 42.71 |
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