Sun 10th Jan 2021 at 10:00am by Mr AL

Run > General

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Time
2:07:40
Miles
11.54
Min/mi
11:04
Pacing
92%
WAVA
47.14
Stride(cm)
86
Cals
1490
Cadence
170
Asc(m)
160
Hillscore
5
Surface
Road

Notes & Comments

1 comments

With E, who is still trying to rekindle her love of longer runs.....

Still, it was lovely to see so many of the RR family out and about - Jackie Gourlay and Steve Farrell (right at start), Sophie & Jo Cross (at Trebaron), Ian Fairhurst (railway bridge), Lorraine Costello (on bike, the Plough) and Pam & Tony Hughes (just before we finished)!!

Split Summary
===
1) 1m - 11:26(11:26/m) 127cal 5.25/6.89mph
2) 1m - 10:32(10:32/m) 132cal 5.7/5.93mph
3) 1m - 10:47(10:47/m) 132cal 5.56/5.97mph
4) 1m - 10:29(10:29/m) 131cal 5.72/6.12mph
5) 1m - 11:00(11:00/m) 131cal 5.46/6.03mph
6) 1m - 10:26(10:26/m) 131cal 5.75/6.05mph
7) 1m - 11:10(11:10/m) 132cal 5.37/5.8mph
8) 1m - 11:24(11:24/m) 126cal 5.26/8.6mph
9) 1m - 11:09(11:09/m) 127cal 5.38/6.66mph
10) 1m - 11:25(11:25/m) 130cal 5.25/5.55mph
11) 1m - 12:11(12:11/m) 123cal 4.93/5.47mph
12) 0.54m - 5:40(10:29/m) 68cal 5.72/6.22mph

11:26 10:32 10:47 10:29 11:00 10:26 11:10 11:24 11:09 11:25 12:11 5:40

Corrah
Think you both did great

Pace

69%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	6:08	6:08	12:16	164 120-174	13/9
1.00	11:25	5:17	10:33	170 168-176	7/5
1.50	16:42	5:18	10:35	170 168-172	4/5
2.00	21:57	5:14	10:29	171 168-174	4/3
2.50	27:23	5:26	10:53	169 166-172	6/4
3.00	32:44	5:21	10:42	170 168-174	6/7
3.50	37:51	5:07	10:15	170 166-172	5/11
4.00	43:13	5:22	10:44	170 168-172	3/5
4.50	48:32	5:19	10:37	170 168-174	2/5
5.00	54:13	5:41	11:22	170 166-174	11/4
5.50	59:28	5:16	10:31	172 168-174	4/10
6.00	1:04:39	5:11	10:21	173 170-176	5/16
6.50	1:10:09	5:29	10:59	171 164-174	7/7
7.00	1:15:49	5:41	11:22	171 164-178	9/2
7.50	1:21:29	5:40	11:20	170 162-174	9/10
8.00	1:27:14	5:44	11:29	171 166-176	9/5
8.50	1:32:55	5:41	11:22	169 164-174	10/22
9.00	1:38:23	5:28	10:56	171 168-174	1/8
9.50	1:44:12	5:50	11:39	167 158-174	5/2
10.00	1:49:48	5:35	11:11	173 164-176	4/5
10.50	1:55:56	6:08	12:17	166 114-176	10/3
11.00	2:01:58	6:02	12:04	168 128-176	15/3
11.50	2:07:11	5:13	10:25	173 164-180	3/13
11.54	2:07:39	28	11:24	173 172-174	0/0

Elevation

Asc 160m, Range 30m, Flat prediction 2:05:44

Elevation Graph

Biggest Climbs (m)	Min/mi
22 1.9%	12:17
15 2.9%	12:25
10 2.3%	12:34
See your biggest climbs

Cadence

170 (180 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	170	11.5	2:06:45	11:02
Walk	0.7	120	0.1	54	17:01

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:27	9:50	35.13%	More
800m	5:05	10:13	40.13%	More
1km	6:19	10:10	42.00%	More
Mile	10:24	10:24	43.33%	More
5k	32:45	10:32	46.84%	More
5 miles	53:11	10:38	47.07%	More
10k	1:06:19	10:40	47.19%	More
10 miles	1:49:29	10:57	47.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:33	9:33	47.17
5km	31:46	10:13	48.29
5M	52:36	10:31	47.59
10km	1:06:14	10:40	47.25
10M	1:49:41	10:58	47.22
Half	2:26:02	11:09	46.59
20M	3:48:41	11:26	47.14
Mara	5:04:28	11:37	47.21

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