Mon 17th May 2021 at 6:00pm by deanobeano

Run > Warm Down

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Time
40:08
Miles
4.87
Min/mi
8:14
Pacing
95%
WAVA
52.55
Stride(cm)
111
Cals
478
Cadence
176
Asc(m)
108
Hillscore
1
Surface
Mixed

Notes & Comments

Recovery run around Morfas
===
1) 0.34m - 2:41(7:54/m) 33cal 7.59/8.29mph
2) 1m - 8:18(8:18/m) 98cal 7.23/7.66mph
3) 1m - 8:07(8:07/m) 99cal 7.39/7.7mph
4) 1m - 8:11(8:11/m) 98cal 7.33/7.53mph
5) 1m - 8:27(8:27/m) 98cal 7.1/7.66mph
6) 0.53m - 4:24(8:15/m) 52cal 7.27/7.41mph

2:41 8:18 8:07 8:11 8:27 4:24

Pace

36%

60%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:57	1:57	7:49	180 176-184	3/11
0.50	3:58	2:01	8:03	178 176-184	3/8
0.75	6:06	2:08	8:32	178 170-182	11/5
1.00	8:08	2:02	8:08	176 174-178	10/8
1.25	10:14	2:06	8:24	176 172-180	3/11
1.50	12:16	2:02	8:06	178 172-182	11/7
1.75	14:15	1:59	7:58	176 174-178	9/8
2.00	16:16	2:01	8:05	176 174-178	6/5
2.25	18:20	2:04	8:16	176 170-178	7/15
2.50	20:23	2:02	8:09	175 172-178	11/6
2.75	22:24	2:01	8:05	175 172-178	8/11
3.00	24:26	2:02	8:08	175 172-178	6/5
3.25	26:30	2:04	8:17	175 172-178	6/6
3.50	28:34	2:04	8:16	175 172-176	11/10
3.75	30:41	2:07	8:28	174 170-178	9/9
4.00	32:45	2:04	8:14	175 174-176	9/8
4.25	34:58	2:14	8:54	172 118-178	8/10
4.50	37:01	2:03	8:12	176 174-180	10/7
4.75	39:06	2:05	8:21	176 172-182	11/10
4.87	40:08	1:02	8:25	176 174-178	7/3

Elevation

Asc 108m, Range 18m, Flat prediction 40:07

Elevation Graph

Biggest Climbs (m)	Min/mi
10 4.1%	8:18
See your biggest climbs

Cadence

176 (184 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	175	4.9	40:01	8:14
Walk	0.3	118	0	7	12:32

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:48	39.10%	More
800m	3:54	7:51	44.56%	More
1km	4:58	8:00	45.84%	More
Mile	8:06	8:06	48.47%	More
5k	25:18	8:09	52.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:08	7:08	55.01
5km	24:34	7:54	54.28
5M	41:18	8:16	52.41
10km	52:22	8:26	51.62
10M	1:28:00	8:48	50.73
Half	1:58:10	9:01	49.58
20M	3:07:31	9:23	49.51
Mara	4:11:47	9:37	49.16

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