Thu 21st Jan 2021 at 11:00am by Bintmcskint

Run > Easy

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Time
44:07
Miles
4.46
Min/mi
9:53
Pacing
79%
WAVA
56.80
Stride(cm)
91
Cals
367
Cadence
178
Asc(m)
145
Hillscore
10
Surface
Road

Notes & Comments

8 comments

Eddie said: chilled undulating

Warm up 10 min @ 4 RPE
Active 20 min @ 5 RPE
Keeping it really easy but purposefully choosing an undulating lap to give the knee and quads a bit of a work out
Cool Down 10 min @ 4 RPE

In all honesty not any significant difference in my actual RPE through the run. Chose a route that was undulating from the get go and just aimed for an easy effort.
New shoes! Bought some Saucony Ride which I used to run in before I moved to Hokas. thought it would be good to mix things up a bit and will alternate between Hokas and these depending on the run. Actually felt really good to have a little less cushioning. Really enjoyed this run :-)

Split Summary
===
1) 0.88m - 10:00(11:25/m) 70cal 5.25/6.62mph
2) 2.06m - 20:00(9:42/m) 171cal 6.19/8.06mph
3) 1.08m - 10:00(9:17/m) 90cal 6.46/7.41mph
4) 0.45m - 4:07(9:07/m) 36cal 6.58/7.33mph

10:00 20:00 10:00 4:07

	northernslowcoach Spiky
	Corrah Good work xx
	Autumnleaves That looks enjoyable - was it dry?
	Badger Progressive again, nice. Was the 4:07 exactly to plan?
	Bintmcskint 4.07 was because I ended up further away from home than planned
	Badger Sounds fair - goes with the chilled, right?
	Bintmcskint Totally
	Seratonin Chilled or chilly?

Pin Map

0mi in 0

Pace

14%

25%

26%

17%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:57	1:57 +8	15:39	170 122-176	10/0
0.25	3:10	1:12	9:37	174 168-176	3/3
0.38	4:30	1:20	10:44	177 176-180	6/1
0.50	5:57	1:27	11:33	178 176-180	12/0
0.63	7:18	1:21	10:47	178 178-180	8/0
0.75	8:47	1:30	11:59	178 174-182	5/5
0.88	10:10	1:22	10:57	179 174-182	3/12
1.00	11:10	1:00	8:03	179 176-180	0/9
1.13	12:19	1:09	9:16	179 174-182	0/7
1.25	13:40	1:21	10:49	179 172-182	4/3
1.38	15:02	1:22	10:52	180 178-182	5/2
1.50	16:22	1:20	10:39	182 180-184	9/0
1.63	17:44	1:22	10:59	181 180-182	8/0
1.75	19:06	1:22	10:56	180 178-182	10/0
1.88	20:24	1:18	10:23	181 178-184	11/0
2.00	21:41	1:17	10:13	180 178-182	6/0
2.13	22:49	1:08	9:03	182 180-184	1/2
2.25	23:53	1:05	8:36	181 180-182	1/4
2.38	25:05	1:12	9:37	181 180-182	4/2
2.50	26:13	1:07	8:58	181 180-182	0/11
2.63	27:19	1:06	8:49	180 178-182	0/17
2.75	28:36	1:17	10:15	181 180-182	1/3
2.88	29:37	1:02	8:13	180 180-182	2/4
3.00	30:44	1:07	8:55	179 174-182	0/8
3.13	32:08	1:24	11:10	180 176-182	4/5
3.25	33:21	1:13	9:44	181 178-182	5/4
3.38	34:25	1:04	8:29	183 182-184	0/4
3.50	35:38	1:13 +3	9:47	177 118-184	0/6
3.63	36:45	1:07	8:53	181 180-182	4/1
3.75	37:52	1:08	9:00	181 178-182	1/3
3.88	39:02	1:09	9:14	180 178-182	1/5
4.00	40:06	1:04	8:35	183 182-184	0/3
4.13	42:12	2:06 +51	16:49	166 124-184	0/6
4.25	43:18	1:06	8:46	181 178-182	1/2
4.38	44:26	1:08	9:07	181 178-182	3/0
4.46	45:17	51 +5	9:26	180 178-182	2/2

Elevation

Asc 145m, Range 69m, Flat prediction 42:21

Elevation Graph

Biggest Climbs (m)	Min/mi
52 4.9%	10:40
33 5.2%	10:34
13 11.6%	17:20
See your biggest climbs

Cadence

178 (184 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.3	179	4.5	44:03	9:55
Walk	2.4	122	0	1:06	1:37:53
Pause	0.3	-	-	8	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:07	49.86%	More
800m	4:25	8:54	50.42%	More
1km	5:33	8:56	52.30%	More
Mile	9:01	9:01	54.70%	More
5k	29:46	9:35	57.89%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:03	9:03	54.51
5km	30:04	9:41	57.33
5M	49:48	9:58	56.54
10km	1:02:42	10:05	56.26
10M	1:43:50	10:23	56.05
Half	2:18:14	10:33	55.02
20M	3:36:28	10:49	55.38
Mara	4:48:13	11:00	55.14

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