Tue 4th May 2021 at 1:00pm by Mr AL

Run > General

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Time
1:08:20
Miles
7.00
Min/mi
9:46
Pacing
81%
WAVA
52.00
Stride(cm)
97
Cals
894
Cadence
171
Asc(m)
267
Hillscore
12
Surface
Road

Notes & Comments

1 comments

With E. Warm-up / Cool-down 10 minutes with 4 x 10 minute 'Zone 3' efforts in between.

Split Summary
===
1) 1m - 10:35(10:35/m) 130cal 5.67/31.58mph
2) 1m - 8:37(8:37/m) 129cal 6.96/7.51mph
3) 1m - 9:37(9:37/m) 128cal 6.24/8.87mph
4) 1m - 10:09(10:09/m) 125cal 5.91/7.03mph
5) 1m - 9:35(9:35/m) 126cal 6.26/7.43mph
6) 1m - 8:28(8:28/m) 129cal 7.08/8.79mph
7) 1m - 11:15(11:15/m) 127cal 5.33/7.31mph
8) 0m - 2(10:21/m) 5.79/3.86mph

10:35 8:37 9:37 10:09 9:35 8:28 11:15 2

Corrah
Nicely done

Pace

25%

12%

30%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:57	2:57	11:47	165 158-170	8/8
0.50	5:47	2:50	11:20	171 164-178	16/14
0.75	8:14	2:28	9:51	173 170-176	20/7
1.00	10:35	2:20	9:21	173 170-178	23/8
1.25	12:47	2:12	8:50	176 174-178	9/19
1.50	14:56	2:09	8:34	176 174-180	5/16
1.75	16:59	2:03	8:14	178 176-180	11/11
2.00	19:12	2:13	8:52	178 176-180	12/10
2.25	22:07	2:55	11:41	153 120-178	17/6
2.50	24:27	2:20	9:19	173 166-178	11/16
2.75	26:37	2:10	8:39	177 174-178	13/15
3.00	28:49	2:13	8:50	177 170-180	12/8
3.25	31:15	2:25	9:42	176 172-178	14/3
3.50	34:09	2:54	11:36	150 118-180	8/9
3.75	36:59	2:50 +11	11:22	161 118-180	10/4
4.00	39:10	2:11	8:43	180 174-184	4/13
4.25	41:15	2:04	8:18	182 180-184	14/11
4.50	43:24	2:09	8:36	182 180-184	16/11
4.75	45:35	2:11	8:45	182 178-184	6/18
5.00	48:56	3:21 +11	13:25	147 120-184	12/5
5.25	51:07	2:11	8:42	174 164-182	17/14
5.50	53:16	2:09	8:36	183 180-186	12/14
5.75	55:19	2:04	8:15	183 180-186	4/9
6.00	57:25	2:05	8:21	183 180-186	5/18
6.25	59:45	2:20	9:21	178 120-184	9/4
6.50	1:02:56	3:11	12:43	149 120-176	6/8
6.75	1:05:37	2:42	10:47	174 170-176	14/11
7.00	1:08:40	3:03	12:12	153 116-176	8/8
7.00	1:08:43	3	11:36	164 164-164	0/0

Elevation

Asc 267m, Range 48m, Flat prediction 1:07:54

Elevation Graph

Biggest Climbs (m)	Min/mi
23 7.0%	12:37
15 10.5%	8:41
14 4.7%	8:40
14 6.3%	11:28
13 3.5%	10:01
12 7.8%	8:51
See your biggest climbs

Cadence

171 (186 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.9	176	6.6	1:01:05	9:23
Walk	10.5	121	0.5	7:16	16:09
Pause	0.5	-	-	22	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:07	42.60%	More
800m	4:06	8:15	49.70%	More
1km	5:09	8:17	51.62%	More
Mile	8:20	8:20	54.03%	More
5k	29:11	9:24	52.56%	More
5 miles	46:46	9:21	53.53%	More
10k	59:12	9:32	52.86%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:41	8:41	51.88
5km	28:53	9:18	53.12
5M	47:50	9:34	52.34
10km	1:00:14	9:42	51.96
10M	1:39:44	9:58	51.93
Half	2:12:47	10:08	51.24
20M	3:27:56	10:24	51.85
Mara	4:36:50	10:34	51.93

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