Fri 15th Jan 2021 at 3:00pm by Looby Loo

Run > Zwift

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Time
29:59
Miles
2.57
Min/mi
11:40
Pacing
81%
WAVA
49.32
Stride(cm)
83
Cals
159
Cadence
167
Surface
Road

Notes & Comments

Split Summary
===
1) 0.56m - 7:56(14:10/m) 31cal 64/83rpm 4.23/4.8mph
2) 0.31m - 2:59(9:43/m) 22cal 85/87rpm 6.18/6.48mph
3) 0.08m - 1:00(13:05/m) 4cal 81/87rpm 4.59/6.2mph
4) 0.2m - 1:59(9:45/m) 14cal 86/89rpm 6.15/6.42mph
5) 0.08m - 1:00(12:59/m) 4cal 81/87rpm 4.62/6.33mph
6) 0.11m - 59(9:15/m) 7cal 88/90rpm 6.48/6.81mph
7) 0.08m - 1:00(12:43/m) 4cal 82/89rpm 4.72/6.8mph
8) 0.14m - 1:59(13:56/m) 8cal 80/82rpm 4.3/4.92mph
9) 0.31m - 2:59(9:41/m) 22cal 88/89rpm 6.2/6.28mph
10) 0.08m - 1:00(12:37/m) 4cal 82/89rpm 4.75/6.19mph
11) 0.21m - 1:59(9:31/m) 15cal 89/90rpm 6.3/6.36mph
12) 0.08m - 59(11:58/m) 5cal 83/89rpm 5.02/6.31mph
13) 0.11m - 1:00(8:59/m) 8cal 89/90rpm 6.68/6.74mph
14) 0.08m - 59(13:06/m) 4cal 39/90rpm 4.58/6.73mph
15) 0.14m - 2:00(14:22/m) 7cal 41/82rpm 4.18/4.36mph
16) 0.01m - 11(14:43/m) 28/79rpm 4.08/4.07mph

30 minute ladder session

7:56 2:59 1:00 1:59 1:00 59 1:00 1:59 2:59 1:00 1:59 59 1:00 59 2:00 11

Pace

42%

31%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:03	2:03	16:25	158 138-166	0/0
0.25	3:51	1:48	14:24	153 140-166	0/0
0.38	5:34	1:43	13:40	155 138-160	0/0
0.50	7:11	1:38	13:02	160 156-160	0/0
0.63	8:36	1:24	11:13	165 160-172	0/0
0.75	9:48	1:12	9:38	172 170-172	0/0
0.88	11:00	1:12	9:37	173 172-174	0/0
1.00	12:31	1:31	12:09	165 158-178	0/0
1.13	13:42	1:11	9:27	174 172-176	0/0
1.25	15:11	1:29	11:51	166 158-178	0/0
1.38	16:25	1:14	9:54	173 160-180	0/0
1.50	18:10	1:45	14:01	161 160-162	0/0
1.63	19:36	1:26	11:27	168 160-178	0/0
1.75	20:48	1:12	9:38	175 172-176	0/0
1.88	22:01	1:13	9:42	177 170-178	0/0
2.00	23:27	1:26	11:27	169 162-178	0/0
2.13	24:38	1:11	9:28	178 178-180	0/0
2.25	26:01	1:23	11:04	170 162-180	0/0
2.38	27:13	1:13	9:41	176 160-180	0/0
2.50	28:59	1:45	14:03	161 160-164	0/0
2.57	29:59	1:00	15:00	158 156-162	0/0

Elevation

Asc 0m, Range 0m, Flat prediction 29:59

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

167 (180 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.9	167	2.5	28:27	11:31
Walk	4.7	145	0.1	1:25	14:52
Still	0.4	-	-	7	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:23	9:36	43.73%	More
800m	5:00	10:03	47.19%	More
1km	6:14	10:02	49.10%	More
Mile	10:48	10:48	47.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:39	10:39	48.52
5km	36:55	11:53	48.91
5M	1:02:11	12:26	47.50
10km	1:18:54	12:42	46.92
10M	2:12:54	13:17	46.02
Half	2:58:39	13:38	44.78
20M	4:44:03	14:12	44.48
Mara	6:21:51	14:34	43.93

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