Tue 13th Jul 2021 at 7:00am by Bintmcskint

Run > Easy

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Time
30:01
Miles
3.21
Min/mi
9:21
Pacing
88%
WAVA
60.11
Stride(cm)
94
Cals
263
Cadence
183
Asc(m)
23
Surface
Road

Notes & Comments

5 comments

Eddie said: Easy 30 mins

Took my legs a little while to cooperate but spotted another runner up ahead so decided to pretend I was gradually reeling her in at the end of a long race. This seemed to convince my legs that running was a good idea and they soon warmed up.
Good run. Lots of bin dodging but saw lots of cats and that is always a bonus.
Should really eat a banana or something if I am going to run before breakfast #basiccommonsense

Split Summary
===
1) 1m - 9:41(9:41/m) 78cal 6.19/7.45mph
2) 1m - 9:05(9:05/m) 84cal 6.6/7.41mph
3) 1m - 9:26(9:26/m) 84cal 6.36/7.74mph
4) 0.21m - 1:48(8:24/m) 17cal 7.14/8.16mph

9:41 9:05 9:26 1:48

	northernslowcoach Good morning to you and your legs
	Autumnleaves Morning
	Corrah Seeing lots of cats always a bonus and yeah definitely need something to eat before a run xx
	LindsD I can manage a short run, but after that I just run out of energy xx
	Seratonin Grrr to bin dodging

Pin Map

0mi in 0

Pace

12%

44%

15%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:26	1:26	11:25	180 176-182	3/0
0.25	2:35	1:10	9:18	179 178-180	1/3
0.38	3:53	1:18	10:22	180 176-184	1/3
0.50	5:09	1:16	10:05	183 182-186	2/2
0.63	6:20	1:12 +9	9:34	180 160-184	2/3
0.75	7:39	1:19 +7	10:29	181 180-184	1/5
0.88	8:46	1:07	8:55	183 182-186	1/2
1.00	9:56	1:10	9:21	183 178-184	1/4
1.13	11:05	1:09	9:10	183 182-186	2/2
1.25	12:14	1:09	9:13	185 184-186	1/2
1.38	13:19	1:05	8:38	184 182-186	3/3
1.50	14:24	1:06	8:44	184 182-186	2/2
1.63	15:35	1:10	9:23	184 182-186	2/1
1.75	16:50	1:16	10:05	184 182-186	1/3
1.88	17:56	1:05	8:43	184 178-188	2/2
2.00	19:01	1:06	8:45	186 184-188	3/2
2.13	20:07	1:06	8:48	185 184-186	1/2
2.25	21:23	1:16	10:10	185 184-186	2/1
2.38	22:32	1:08	9:08	185 180-186	3/1
2.50	23:40	1:08	9:03	185 182-186	2/3
2.63	24:56	1:16	10:09	184 182-188	3/0
2.75	26:07	1:11	9:26	186 184-188	3/1
2.88	27:11	1:04	8:35	186 184-186	2/0
3.00	28:28	1:17	10:13	185 182-186	5/1
3.13	29:36	1:08	9:06	185 184-186	5/1
3.21	30:16	40	7:33	183 182-186	1/3

Elevation

Asc 23m, Range 20m, Flat prediction 30:01

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

183 (188 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.1	183	3.2	30:00	9:25
Walk	0.0	0	0	0	NAN:00:00
Pause	0.9	-	-	16	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:40	47.15%	More
800m	4:26	8:56	50.87%	More
1km	5:33	8:57	52.89%	More
Mile	9:01	9:01	55.33%	More
5k	28:56	9:19	60.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:43	8:43	57.24
5km	29:00	9:20	60.12
5M	48:01	9:36	59.34
10km	1:00:27	9:44	59.05
10M	1:40:06	10:01	58.85
Half	2:13:17	10:10	57.78
20M	3:28:43	10:26	58.18
Mara	4:37:53	10:36	57.95

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