Thu 15th Jul 2021 at 8:00am by Bintmcskint

Run > Easy

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Time
45:46
Miles
4.02
Min/mi
11:23
Pacing
71%
WAVA
49.65
Stride(cm)
80
Cals
291
Cadence
177
Asc(m)
139
Hillscore
11
Surface
Road

Notes & Comments

4 comments

Eddie said: 45 mins easy

Decided on a lumpier route today and ran about in the woods a bit :-)

Legs a little tired

Split Summary
===
1) 1m - 11:46(11:46/m) 67cal 5.1/6.51mph
2) 1m - 12:24(12:24/m) 70cal 4.84/6.97mph
3) 1m - 11:46(11:46/m) 74cal 5.1/6.68mph
4) 1m - 9:35(9:35/m) 79cal 6.27/7.26mph
5) 0.02m - 15(12:29/m) 1cal 4.81/6.05mph

11:46 12:24 11:46 9:35 15

	Autumnleaves Some lumpy bits in that route!
	Badger I'd have to go the next county along to find that many lumps
	northernslowcoach Nice lumps
	Seratonin

Pin Map

0mi in 0

Pace

38%

14%

22%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:38	1:38	13:03	171 122-182	7/1
0.25	3:02	1:24	11:10	177 174-180	6/0
0.38	4:34	1:32	12:18	181 178-182	8/0
0.50	6:36	2:02 +41	16:17	173 122-182	10/1
0.63	7:55	1:19 +6	10:31	178 138-182	0/15
0.75	9:04	1:09	9:16	180 176-182	0/8
0.88	10:50	1:46	14:09	182 172-186	8/0
1.00	12:32	1:41	13:31	181 176-186	12/0
1.13	14:06	1:34	12:30	178 170-180	7/2
1.25	15:36	1:30	12:02	178 174-180	2/7
1.38	17:00	1:24	11:09	179 176-180	5/2
1.50	18:50	1:51 +11	14:44	174 126-182	2/3
1.63	20:47	1:57 +19	15:34	175 122-184	10/2
1.75	22:00	1:13	9:41	177 172-180	3/4
1.88	23:37	1:38	13:02	177 172-180	3/7
2.00	25:26	1:49	14:31	171 160-180	10/0
2.13	26:54	1:28	11:44	177 172-182	9/2
2.25	28:31	1:37	12:57	177 166-180	1/7
2.38	30:49	2:17	18:19	170 148-178	1/8
2.50	32:13	1:25	11:19	178 170-180	5/4
2.63	33:29	1:15	10:00	180 178-182	11/1
2.75	34:37	1:09	9:08	180 178-184	8/0
2.88	35:51	1:14	9:52	178 176-180	1/12
3.00	37:13	1:22	10:52	179 176-182	0/14
3.13	38:30	1:18 +6	10:20	181 180-184	1/11
3.25	39:47	1:17	10:14	181 180-182	0/8
3.38	40:57	1:10	9:24	181 180-182	1/4
3.50	42:11	1:14	9:50	182 178-184	5/2
3.63	44:30	2:19 +1:12	18:34	181 178-184	5/5
3.75	45:38	1:07	8:59	181 180-184	0/9
3.88	46:52	1:14	9:54	181 178-184	0/8
4.00	48:25	1:33 +20	12:25	174 144-182	5/2
4.02	48:41	16	13:22	183 182-184	1/0

Elevation

Asc 139m, Range 65m, Flat prediction 40:50

Elevation Graph

Biggest Climbs (m)	Min/mi
31 4.5%	13:38
29 6.3%	13:44
22 10.9%	17:22
20 11.9%	18:39
12 10.0%	18:21
See your biggest climbs

Cadence

177 (186 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.4	177	4	45:23	11:46
Walk	3.3	131	0	1:39	1:08:52
Still	0.1	-	-	2	-
Pause	3.2	-	-	1:37	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	8:58	45.65%	More
800m	4:49	9:42	46.87%	More
1km	6:08	9:53	47.87%	More
Mile	9:52	9:52	50.60%	More
5k	36:31	11:45	47.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:28	10:28	47.67
5km	34:50	11:13	50.05
5M	57:40	11:32	49.41
10km	1:12:37	11:41	49.16
10M	2:00:15	12:02	48.99
Half	2:40:06	12:13	48.10
20M	4:10:42	12:32	48.44
Mara	5:33:47	12:44	48.25

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