Sun 16th May 2021 at 5:00pm by deanobeano

Run > Long Run

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Time
1:30:01
Miles
12.05
Min/mi
7:28
Pacing
97%
WAVA
60.24
Stride(cm)
121
Cals
1195
Cadence
178
Asc(m)
247
Hillscore
4
Surface
Road

Notes & Comments

Long run with Amie. Thought we had gone off too quickly but maintained pace throughout

===
1) 1m - 7:29(7:29/m) 99cal 8.01/8.22mph
2) 1m - 7:20(7:20/m) 99cal 8.18/8.33mph
3) 1m - 7:29(7:29/m) 100cal 8.02/8.14mph
4) 1m - 7:25(7:25/m) 99cal 8.1/8.25mph
5) 1m - 7:26(7:26/m) 100cal 8.07/8.31mph
6) 1m - 7:31(7:31/m) 100cal 7.99/8.2mph
7) 1m - 7:32(7:32/m) 99cal 7.97/8.22mph
8) 1m - 7:49(7:49/m) 99cal 7.67/8.39mph
9) 1m - 7:30(7:30/m) 99cal 7.99/8.29mph
10) 1m - 7:31(7:31/m) 100cal 7.99/8.37mph
11) 1m - 7:28(7:28/m) 99cal 8.03/8.12mph
12) 1m - 7:12(7:12/m) 98cal 8.34/8.58mph
13) 0.05m - 20(6:56/m) 4cal 8.66/8.47mph

7:29 7:20 7:29 7:25 7:26 7:31 7:32 7:49 7:30 7:31 7:28 7:12 20

Pace

85%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:47	3:47	7:34	177 118-182	15/13
1.00	7:29	3:42	7:24	179 176-182	8/9
1.50	11:07	3:38	7:16	179 176-182	11/10
2.00	14:48	3:41	7:23	179 174-188	12/15
2.50	18:33	3:44	7:29	177 174-182	24/15
3.00	22:18	3:45	7:30	178 176-182	15/21
3.50	26:03	3:45	7:30	177 174-180	11/16
4.00	29:42	3:39	7:19	178 174-180	14/11
4.50	33:28	3:46	7:32	177 172-182	13/15
5.00	37:09	3:41	7:22	177 174-182	16/10
5.50	40:54	3:45	7:30	178 176-182	7/14
6.00	44:38	3:45	7:30	178 174-182	17/8
6.50	48:20	3:41	7:23	180 176-184	14/18
7.00	52:11	3:51	7:41	178 174-184	14/9
7.50	56:00	3:50	7:40	178 174-182	15/17
8.00	1:00:00	4:00	7:59	178 170-182	27/17
8.50	1:03:46	3:46	7:31	180 174-184	19/22
9.00	1:07:30	3:44	7:29	179 174-182	23/20
9.50	1:11:12	3:42	7:25	178 174-182	17/18
10.00	1:15:01	3:48	7:37	178 174-182	11/11
10.50	1:18:43	3:43	7:25	179 174-184	10/12
11.00	1:22:29	3:46	7:32	177 174-180	11/13
11.50	1:26:05	3:36	7:12	177 172-182	9/10
12.00	1:29:41	3:35	7:11	176 174-180	9/7
12.05	1:30:01	20	7:10	176 174-178	0/1

Elevation

Asc 247m, Range 28m, Flat prediction 1:29:53

Elevation Graph

Biggest Climbs (m)	Min/mi
20 6.5%	8:01
13 4.5%	7:29
11 5.0%	7:38
See your biggest climbs

Cadence

178 (188 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	178	12	1:30:01	7:28
Walk	0.0	118	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:06	42.97%	More
800m	3:33	7:09	48.98%	More
1km	4:27	7:09	51.22%	More
Mile	7:10	7:10	54.70%	More
5k	22:56	7:23	58.14%	More
5 miles	37:05	7:25	58.37%	More
10k	46:08	7:25	58.59%	More
10 miles	1:14:51	7:29	59.64%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:57	5:57	65.95
5km	20:30	6:36	65.05
5M	34:28	6:54	62.80
10km	43:42	7:02	61.85
10M	1:13:26	7:21	60.79
Half	1:38:37	7:32	59.41
20M	2:36:29	7:49	59.32
Mara	3:30:07	8:01	58.91

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