Sat 29th Aug 2020 at 5:00pm by Bintmcskint

Run > Tempo

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Time
45:00
Miles
4.95
Min/mi
9:05
Pacing
89%
WAVA
61.89
Stride(cm)
101
Cals
420
Cadence
176
Asc(m)
87
Surface
Road

Notes & Comments

5 comments

Eddie said: 10 mins easy, 5 mins steady, 20 mins strong effort, 10 mins cool down

Really took some effort to get out the door today. Lacking in mojo and oomph (after several restless nights am somewhat sleepy) and just wanted to sit indoors and order pizza, but I did it :-)

Still ordered pizza though :-)

Split Summary
===
1) 1m - 10:00(10:01/m) 84cal 5.99/6.68mph
2) 0.56m - 5:00(9:00/m) 47cal 6.67/7.2mph
3) 2.4m - 20:00(8:21/m) 202cal 7.19/8.01mph
4) 1m - 10:00(10:02/m) 87cal 5.98/7.51mph

Actual mile splits: 10:00, 8:38, 8:20, 8:37, 9:56

10:00 5:00 20:00 10:00

	NDWDave Eddie says “run for 45 minutes”
	northernslowcoach
	Autumnleaves Looks good though - well done x
	Seratonin
	Corrah Well done for getting out there and hope you enjoyed your pizza.

Pin Map

0mi in 0

Pace

19%

30%

21%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:34	2:34	10:14	168 118-172	6/7
0.50	5:10	2:37	10:27	172 168-174	3/4
0.75	7:36	2:26	9:45	174 172-176	3/9
1.00	10:00	2:24	9:35	175 172-176	2/5
1.25	12:20	2:20	9:20	175 174-176	5/4
1.50	14:30	2:10	8:40	175 174-176	2/3
1.75	16:36	2:06	8:24	177 172-180	5/2
2.00	18:44	2:09 +6	8:34	178 174-180	4/6
2.25	20:45	2:01	8:04	177 174-180	3/5
2.50	22:47	2:01	8:06	177 172-180	3/5
2.75	25:01	2:15	8:59	177 172-180	5/3
3.00	27:05	2:04	8:14	177 174-180	3/4
3.25	29:16	2:11	8:46	177 176-180	5/4
3.50	31:27	2:11	8:42	178 174-180	6/5
3.75	33:33	2:06	8:25	178 176-180	3/2
4.00	35:42	2:09	8:35	177 170-180	3/3
4.25	38:12	2:31	10:02	175 174-176	5/2
4.50	40:45	2:32	10:08	176 174-178	7/2
4.75	43:08	2:24	9:34	175 174-178	7/5
4.95	45:05	1:57	9:54	176 174-178	5/2

Elevation

Asc 87m, Range 24m, Flat prediction 45:00

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

176 (180 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	175	4.9	44:57	9:07
Walk	0.1	118	0	2	27:26
Pause	0.2	-	-	6	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:51	51.58%	More
800m	4:00	8:03	55.75%	More
1km	4:58	8:00	58.35%	More
Mile	8:16	8:16	59.62%	More
5k	26:37	8:34	64.77%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:16	8:16	59.67
5km	27:28	8:50	62.75
5M	45:29	9:06	61.91
10km	57:16	9:13	61.59
10M	1:34:50	9:29	61.37
Half	2:06:15	9:38	60.24
20M	3:17:42	9:53	60.63
Mara	4:23:14	10:03	60.38

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