Sat 9th Jan 2021 at 10:00am by Turkhish

Run > General

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Time
36:27
Miles
4.07
Min/mi
8:57
Pacing
75%
WAVA
54.68
Stride(cm)
101
Cals
543
Cadence
177
Asc(m)
99
Hillscore
9
Surface
Road

Notes & Comments

Split Summary
===
1) 0.62m - 6:32(10:30/m) 78cal 5.71/0mph
2) 0.62m - 5:36(9:01/m) 84cal 6.65/0mph
3) 0.62m - 5:50(9:23/m) 84cal 6.4/0mph
4) 0.62m - 5:30(8:51/m) 83cal 6.78/0mph
5) 0.62m - 4:58(8:00/m) 84cal 7.51/0mph
6) 0.62m - 4:59(8:02/m) 86cal 7.47/0mph
7) 0.34m - 3:02(9:00/m) 44cal 6.67/0mph

Easy Run well that was the idea. ran through the fields opposite Gipsey lane which was tough. Then a couple of quicker ones to finish, with a slower run back.

Yoga for 20 -25 mins before hand today with 30 press ups.

6:32 5:36 5:50 5:30 4:58 4:59 3:02

Pace

12%

35%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:56	1:56	15:29	129 104-172	9/0
0.25	3:11	1:15	9:57	172 166-178	3/1
0.38	4:19	1:08	9:07	177 174-182	2/3
0.50	5:26	1:07	8:57	181 172-184	7/0
0.63	6:33	1:07	8:55	175 160-184	0/6
0.75	7:36	1:03	8:27	174 168-178	0/9
0.88	8:43	1:06	8:50	173 166-176	1/4
1.00	9:46	1:04	8:28	178 174-184	1/0
1.13	11:47	2:01 +49	16:10	175 170-178	7/0
1.25	12:59	1:12	9:34	180 176-184	6/1
1.38	14:10	1:10	9:23	183 180-184	8/2
1.50	15:26	1:17	10:15	180 176-184	9/0
1.63	16:50	1:24 +14	11:11	183 176-188	7/0
1.75	17:58	1:08	9:00	175 166-178	0/4
1.88	19:08	1:11 +3	9:26	175 166-180	1/4
2.00	20:12	1:04	8:29	174 160-182	1/3
2.13	21:42	1:29 +24	11:56	181 176-186	4/1
2.25	22:54	1:12 +3	9:36	183 176-186	4/0
2.38	24:02	1:09	9:09	181 176-184	4/1
2.50	25:09	1:07	8:53	179 178-182	0/6
2.63	26:11	1:02	8:15	183 180-184	2/2
2.75	27:12	1:01	8:07	182 178-186	0/2
2.88	28:12	1:00	8:00	183 182-184	1/2
3.00	29:11	59	7:53	182 176-186	1/5
3.13	30:08	57	7:36	184 176-188	0/5
3.25	31:07	59	7:51	180 176-184	0/6
3.38	32:02	55	7:20	181 176-184	0/7
3.50	33:07	1:05 +4	8:41	180 176-188	0/4
3.63	34:10	1:03	8:24	182 174-186	2/1
3.75	35:27	1:18 +12	10:20	183 180-184	2/2
3.88	36:47	1:20 +8	10:37	183 180-186	5/0
4.00	37:54	1:07	8:57	180 172-186	4/3
4.06	38:24	30	7:46	178 176-184	0/4

Elevation

Asc 99m, Range 38m, Flat prediction 31:11

Elevation Graph

Biggest Climbs (m)	Min/mi
25 4.4%	10:20
14 2.2%	11:17
13 4.2%	12:59
12 2.4%	10:30
11 3.0%	10:54
10 3.7%	8:58
See your biggest climbs

Cadence

177 (188 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.4	179	4	35:50	9:14
Walk	4.3	116	0.1	1:42	18:13
Pause	2.2	-	-	52	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:34	45.12%	More
800m	3:49	7:40	52.61%	More
1km	4:48	7:44	54.38%	More
Mile	7:58	7:58	55.68%	More
5k	28:31	9:11	52.92%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:14	8:14	53.83
5km	27:23	8:49	55.10
5M	45:20	9:04	54.28
10km	57:05	9:11	53.86
10M	1:34:31	9:27	53.81
Half	2:05:51	9:36	53.09
20M	3:17:04	9:51	53.72
Mara	4:22:23	10:01	53.80

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