Sat 16th Jan 2021 at 8:00am by Gritts!

Run > General

icy
baltic

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Time
31:01
Miles
4.04
Min/mi
7:41
Pacing
63%
WAVA
60.69
Stride(cm)
117
Cals
451
Cadence
179
Asc(m)
112
Hillscore
9
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:44(7:44/m) 110cal 7.76/8.5mph
2) 1m - 7:58(7:58/m) 113cal 7.54/8.39mph
3) 1m - 7:36(7:36/m) 110cal 7.9/8.25mph
4) 1m - 7:22(7:22/m) 113cal 8.14/8.5mph
5) 0.04m - 21(8:37/m) 5cal 6.96/8.31mph

7:44 7:58 7:36 7:22 21

Pace

20%

43%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	52	52	6:55	178 170-182	1/2
0.25	1:51	59	7:51	178 176-180	0/4
0.38	2:55	1:04	8:35	176 168-184	0/17
0.50	3:55	1:00	8:01	177 172-182	0/16
0.63	4:49	54	7:13	176 172-180	1/7
0.75	5:56	1:07 +6	8:53	175 172-180	0/15
0.88	7:17	1:21 +22	10:50	168 120-188	1/5
1.00	8:12	54	7:14	189 188-190	11/0
1.13	10:34	2:22 +1:25	18:59	186 180-188	12/1
1.25	11:47	1:13	9:41	189 188-192	20/0
1.38	13:05	1:19 +20	10:30	178 120-190	4/2
1.50	14:07	1:02	8:15	175 172-178	0/6
1.63	15:01	54	7:12	176 174-178	0/11
1.75	15:59	58	7:45	177 176-180	0/3
1.88	16:57	58	7:42	181 178-186	6/1
2.00	17:55	58	7:44	181 178-182	1/4
2.13	18:52	57	7:34	182 176-186	2/2
2.25	19:55	1:03	8:24	186 186-188	12/0
2.38	20:52	57	7:36	187 186-190	11/0
2.50	22:15	1:23 +31	11:07	185 174-190	6/0
2.63	23:15	59	7:53	179 178-182	1/3
2.75	24:14	1:00	7:59	177 172-180	0/5
2.88	25:09	55	7:18	179 178-180	0/7
3.00	26:02	53	7:05	177 174-182	0/12
3.13	26:59	57	7:33	178 174-184	0/7
3.25	28:04	1:05	8:42	179 176-180	4/0
3.38	29:02	58	7:41	179 176-182	1/7
3.50	29:46	44	5:54	180 178-182	1/7
3.63	30:39	53	7:06	176 172-178	0/18
3.75	31:35	56	7:25	180 178-182	0/8
3.88	32:30	55	7:23	181 180-184	0/2
4.00	33:25	55	7:18	180 176-184	0/2
4.04	33:46	21	8:42	175 172-178	0/1

Elevation

Asc 112m, Range 77m, Flat prediction 28:01

Elevation Graph

Biggest Climbs (m)	Min/mi
53 7.8%	11:43
35 4.1%	8:45
See your biggest climbs

Cadence

179 (192 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.4	180	4	31:26	8:10
Walk	2.3	120	0	49	3:07:48
Pause	4.3	-	-	1:31	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:31	50.24%	More
800m	3:27	6:57	55.13%	More
1km	4:21	7:00	57.11%	More
Mile	7:18	7:18	57.90%	More
5k	25:58	8:21	55.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:04	7:04	59.81
5km	23:29	7:34	61.24
5M	38:53	7:47	60.19
10km	48:57	7:53	59.69
10M	1:21:04	8:06	59.55
Half	1:47:56	8:14	58.72
20M	2:49:01	8:27	59.41
Mara	3:45:01	8:35	59.51

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