Sat 1st May 2021 at 9:00am by Mr AL

Run > General

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Time
1:09:24
Miles
6.39
Min/mi
10:52
Pacing
80%
WAVA
46.44
Stride(cm)
90
Cals
830
Cadence
165
Asc(m)
315
Hillscore
25
Surface
Road

Notes & Comments

1 comments

First unofficial 'RR Saturday LSR'. Really nice - some old faces back in the group - Ian Gravener, Alison D, Lorraine C, Keiran McF. Only casualty was Danny O'Kelly who whacked his head on the gas pipe coming under Penkford Bridge - bloodied scalp and two knees but not too bad.

Split Summary
===
1) 1m - 11:12(11:12/m) 129cal 5.36/6.53mph
2) 1m - 10:32(10:32/m) 132cal 5.7/5.95mph
3) 1m - 10:38(10:38/m) 130cal 5.64/6.49mph
4) 1m - 10:44(10:44/m) 131cal 5.59/6.82mph
5) 1m - 10:38(10:38/m) 131cal 5.64/7.2mph
6) 1m - 11:24(11:24/m) 126cal 5.26/6.55mph
7) 0.39m - 4:15(10:54/m) 51cal 5.51/6.24mph

11:12 10:32 10:38 10:44 10:38 11:24 4:15

Corrah
Ace

Pace

53%

43%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:59	2:59	11:57	162 158-176	4/13
0.50	5:47	2:48	11:10	164 162-168	13/7
0.75	8:31	2:44	10:56	164 162-170	16/9
1.00	11:55	3:24 +43	13:36	164 162-166	9/11
1.25	14:29	2:34	10:17	165 164-168	19/10
1.50	17:14	2:44	10:58	165 164-168	15/6
1.75	19:50	2:36	10:24	165 160-168	16/9
2.00	22:27	2:37	10:29	167 164-170	7/25
2.25	25:05	2:38	10:31	167 164-170	21/7
2.50	27:50	2:45	11:01	166 162-170	11/31
2.75	30:25	2:35	10:21	164 162-166	14/12
3.00	33:05	2:40	10:39	165 162-168	13/22
3.25	35:40	2:35	10:21	165 164-168	7/20
3.50	38:31	2:50	11:20	163 128-168	11/13
3.75	41:11	2:40	10:42	164 158-168	20/13
4.00	43:50	2:39	10:34	169 166-170	20/27
4.25	47:49	3:59 +1:06	15:58	166 156-172	22/18
4.50	50:33	2:44	10:55	165 162-170	15/11
4.75	53:03	2:30	10:00	165 164-168	18/26
5.00	55:34	2:31	10:04	167 164-170	18/3
5.25	58:14	2:41	10:43	167 164-170	15/14
5.50	1:01:59	3:44 +26	14:57	165 150-170	25/7
5.75	1:04:50	2:51	11:26	164 158-170	13/13
6.00	1:07:24	2:34	10:17	165 164-168	7/14
6.25	1:10:10	2:45	11:02	165 160-170	4/11
6.39	1:11:40	1:30	10:42	167 164-172	10/1

Elevation

Asc 315m, Range 66m, Flat prediction 1:09:09

Elevation Graph

Biggest Climbs (m)	Min/mi
27 7.6%	10:07
26 9.5%	15:54
25 9.7%	10:39
19 6.7%	10:44
17 7.3%	10:24
16 8.4%	10:29
See your biggest climbs

Cadence

165 (176 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.6	165	6.4	1:09:07	11:11
Walk	0.4	128	0	18	23:08
Pause	3.0	-	-	2:15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:43	35.58%	More
800m	4:59	10:02	40.87%	More
1km	6:16	10:05	42.34%	More
Mile	10:25	10:25	43.22%	More
5k	33:00	10:37	46.48%	More
5 miles	55:15	11:03	45.31%	More
10k	1:09:34	11:12	44.98%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:43	9:43	46.36
5km	32:19	10:24	47.47
5M	53:31	10:42	46.78
10km	1:07:22	10:50	46.45
10M	1:51:34	11:09	46.42
Half	2:28:32	11:20	45.80
20M	3:52:36	11:38	46.35
Mara	5:09:41	11:49	46.42

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