Tue 15th Sep 2020 at 12:00pm by Bintmcskint
Run > Easy
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Time
45:04
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Miles 4.61
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Min/mi 9:47
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Pacing
80%
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WAVA
57.37
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Stride(cm)
94
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Cals
378
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Cadence
175
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Asc(m)
118
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Hillscore
5
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Surface
Road
Notes & Comments
7 comments
Eddie said: 45 mins easy
I have an easier week this week after last week's non-stop action
Eddie also said: Easier week - after last week prepare for maybe a crash and burn this week!!!
So not a total crash and burn but last week is definitely still in my legs. They were all "WTF are you playing at woman?!" Happy with that run though and a nice random route in a different direction for a change (with a hill in the middle) And, yep, it's a tad warm out there!
Split Summary
===
1) 1m - 9:41(9:41/m) 84cal 6.2/7.1mph
2) 1m - 9:19(9:19/m) 83cal 6.44/7.33mph
3) 1m - 9:29(9:29/m) 81cal 6.32/7.97mph
4) 1m - 10:30(10:30/m) 82cal 5.72/6.95mph
5) 0.61m - 6:06(10:02/m) 48cal 5.98/6.8mph
I have an easier week this week after last week's non-stop action
Eddie also said: Easier week - after last week prepare for maybe a crash and burn this week!!!
So not a total crash and burn but last week is definitely still in my legs. They were all "WTF are you playing at woman?!" Happy with that run though and a nice random route in a different direction for a change (with a hill in the middle) And, yep, it's a tad warm out there!
Split Summary
===
1) 1m - 9:41(9:41/m) 84cal 6.2/7.1mph
2) 1m - 9:19(9:19/m) 83cal 6.44/7.33mph
3) 1m - 9:29(9:29/m) 81cal 6.32/7.97mph
4) 1m - 10:30(10:30/m) 82cal 5.72/6.95mph
5) 0.61m - 6:06(10:02/m) 48cal 5.98/6.8mph
9:41 9:19 9:29 10:30 6:06
Pin Map |
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Min/mi0
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0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.13 | 1:10 | 1:10 | 9:19 | 167 122-176 | 1/3 |
0.25 | 2:30 | 1:20 | 10:41 | 175 172-176 | 2/1 |
0.38 | 3:44 | 1:14 | 9:56 | 175 174-178 | 0/2 |
0.50 | 4:53 | 1:09 | 9:10 | 177 176-180 | 1/5 |
0.63 | 6:14 | 1:21 +3 | 10:48 | 177 170-180 | 6/1 |
0.75 | 7:28 | 1:14 | 9:48 | 178 176-180 | 2/3 |
0.88 | 8:32 | 1:04 | 8:34 | 177 174-180 | 1/6 |
1.00 | 9:43 | 1:12 | 9:32 | 176 172-180 | 0/7 |
1.13 | 11:14 | 1:31 +28 | 12:06 | 178 176-180 | 1/4 |
1.25 | 12:29 | 1:15 +7 | 10:02 | 179 176-180 | 1/2 |
1.38 | 14:16 | 1:47 +34 | 14:14 | 179 176-180 | 1/2 |
1.50 | 15:31 | 1:15 | 9:56 | 178 178-178 | 2/3 |
1.63 | 16:46 | 1:15 | 10:02 | 178 176-180 | 5/3 |
1.75 | 17:50 | 1:04 | 8:34 | 179 178-180 | 1/4 |
1.88 | 19:02 | 1:12 | 9:33 | 179 176-180 | 2/1 |
2.00 | 20:11 | 1:09 | 9:15 | 178 176-180 | 1/3 |
2.13 | 21:23 | 1:11 | 9:30 | 178 176-180 | 1/2 |
2.25 | 22:39 | 1:16 | 10:12 | 180 178-180 | 2/2 |
2.38 | 23:44 | 1:05 | 8:41 | 178 176-180 | 3/1 |
2.50 | 24:55 | 1:11 | 9:29 | 177 176-178 | 3/2 |
2.63 | 26:06 | 1:11 | 9:25 | 176 172-178 | 3/4 |
2.75 | 27:19 | 1:13 | 9:45 | 177 174-178 | 3/2 |
2.88 | 28:27 | 1:08 | 9:04 | 178 176-180 | 2/5 |
3.00 | 29:41 | 1:14 | 9:50 | 176 172-178 | 8/0 |
3.13 | 31:21 | 1:40 +7 | 13:22 | 175 172-178 | 12/0 |
3.25 | 32:44 | 1:23 | 11:01 | 175 172-176 | 7/0 |
3.38 | 34:21 | 1:37 +15 | 12:58 | 168 118-178 | 12/0 |
3.50 | 35:39 | 1:18 | 10:28 | 176 174-178 | 1/3 |
3.63 | 36:43 | 1:04 | 8:33 | 177 176-178 | 0/13 |
3.75 | 38:01 | 1:17 +12 | 10:20 | 173 122-180 | 0/3 |
3.88 | 39:31 | 1:30 +8 | 12:02 | 176 170-178 | 1/1 |
4.00 | 40:52 | 1:21 | 10:45 | 175 170-176 | 7/1 |
4.13 | 42:07 | 1:15 | 10:03 | 176 174-178 | 2/2 |
4.25 | 43:23 | 1:16 | 10:04 | 174 172-176 | 2/5 |
4.38 | 44:26 | 1:03 | 8:26 | 174 172-176 | 2/4 |
4.50 | 46:17 | 1:51 +30 | 14:47 | 168 122-180 | 3/0 |
4.61 | 47:27 | 1:10 | 10:54 | 176 174-178 | 6/1 |
Elevation
Asc 118m,
Range 42m, Flat prediction 42:58
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
42 5.4% | 12:01 |
11 4.2% | 14:16 |
See your biggest climbs |
Cadence
175 (180 max)
Stride Length: 94cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 94.9 | 176 | 4.6 | 44:59 | 9:55 |
Walk | 3.9 | 122 | 0 | 1:54 | 2:19:46 |
Pause | 1.2 | - | - | 34 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:55 | 8:55 | 55.32 |
5km | 29:40 | 9:33 | 58.10 |
5M | 49:07 | 9:49 | 57.33 |
10km | 1:01:51 | 9:57 | 57.03 |
10M | 1:42:24 | 10:14 | 56.83 |
Half | 2:16:21 | 10:25 | 55.78 |
20M | 3:33:31 | 10:41 | 56.14 |
Mara | 4:44:16 | 10:51 | 55.91 |
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Runch
Excellent
Bit warm, innit?
Yeah, warm is the word for it
Trip and smoulder, maybe?
👍