Sat 15th May 2021 at 5:00pm by Bintmcskint

Run > General

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Time
50:02
Miles
5.14
Min/mi
9:44
Pacing
70%
WAVA
58.66
Stride(cm)
93
Cals
433
Cadence
177
Asc(m)
142
Hillscore
14
Surface
Road

Notes & Comments

7 comments

Eddie said: Very easy- steady (on easy side) - Very easy
Warm up 20 min @ 5 RPE
Active 20 min @ 6 RPE
Cool Down 10 min @ 4 RPE

You'll have to trust me on RPE for this as it was a tad undulating. Entirely down to the fact that my WSW match this week is super close *shakes tiny fist at DocMoye* :-)

Happy with this. Felt good and genuinely pleased with my effort levels on both the ups and downs.
And my number for NDW50 arrived :-)

Split Summary
===
1) 1.99m - 20:00(10:03/m) 167cal 5.97/7.16mph
2) 2.09m - 20:00(9:35/m) 176cal 6.26/8.22mph
3) 1.06m - 10:00(9:24/m) 90cal 6.38/7.6mph
4) 0m - 1(18:09/m) 3.31/5.91mph
5) 0m - 1(11:31/m) 5.21/4.28mph

20:00 20:00 10:00 1 1

	Corrah Nicely done lovely xx
	Rosehip
	Autumnleaves That looks nicely progressive 😀
	northernslowcoach
	Seratonin Velly good
	Rosehip number arriving is exciting
	Corrah Number is very exciting xx

Pin Map

0mi in 0

Pace

11%

25%

31%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:19	3:19 +24	13:14	171 116-246	13/1
0.50	6:19	3:00 +17	12:00	175 122-180	17/1
0.75	8:42	2:23	9:33	178 176-180	1/22
1.00	11:20	2:39 +21	10:34	176 122-180	0/11
1.25	15:18	3:57 +1:21	15:49	174 122-182	11/3
1.50	18:05	2:47 +23	11:08	171 122-182	2/5
1.75	20:22	2:18	9:11	179 176-180	0/12
2.00	22:52	2:29	9:57	178 176-182	7/4
2.25	25:12	2:21	9:22	180 176-182	9/2
2.50	27:50	2:38 +6	10:30	179 178-182	15/1
2.75	30:08	2:18	9:13	179 176-182	6/17
3.00	32:09	2:01	8:02	179 176-182	0/14
3.25	34:44	2:35	10:20	179 174-182	15/0
3.50	37:17	2:33	10:14	180 176-184	15/1
3.75	39:25	2:08	8:33	180 178-184	0/11
4.00	42:06	2:41	10:44	180 176-182	21/1
4.25	44:37	2:30	10:01	180 178-182	15/1
4.50	46:49	2:13	8:51	179 176-180	0/20
4.75	49:11	2:22	9:27	177 174-180	3/16
5.00	51:28	2:17	9:07	179 176-182	5/6
5.14	53:14	1:46 +19	12:22	176 126-182	7/1

Elevation

Asc 142m, Range 56m, Flat prediction 43:24

Elevation Graph

Biggest Climbs (m)	Min/mi
37 4.5%	10:22
32 4.4%	12:49
30 5.6%	10:41
18 4.4%	10:27
12 2.2%	9:57
11 2.7%	15:58
See your biggest climbs

Cadence

177 (246 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.4	178	5.1	49:40	9:51
Walk	5.1	121	0	2:45	2:15:35
Pause	1.5	-	-	49	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:53	51.92%	More
800m	4:15	8:34	53.07%	More
1km	5:21	8:37	54.89%	More
Mile	9:11	9:11	54.36%	More
5k	29:37	9:32	58.86%	More
5 miles	50:40	10:08	56.23%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:49	8:49	56.59
5km	29:21	9:27	59.40
5M	48:35	9:43	58.65
10km	1:01:11	9:51	58.34
10M	1:41:18	10:08	58.15
Half	2:14:53	10:18	57.09
20M	3:31:13	10:34	57.49
Mara	4:41:13	10:44	57.26

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