Mon 19th Jul 2021 at 10:30am by Bintmcskint

Run > General

Follow User
0 👍

Time
45:02
Miles
3.75
Min/mi
12:01
Pacing
81%
WAVA
46.93
Stride(cm)
77
Cals
276
Cadence
175
Asc(m)
145
Hillscore
10
Surface
Road

Notes & Comments

5 comments

Eddie said: 45 mins shake out
Build starts. Shake it out for the week ahead add 4 x 15 secs strides in last 10 mins

Bloody hell, it's warm.
Would normally have done this flat and on road but it was so hot I headed for the woods and undulating shade instead.
It was like breathing in the air from an oven.
Tough going because of the heat but a good run.

Split Summary
===
1) 1m - 12:15(12:15/m) 72cal 4.9/6.01mph
2) 1m - 12:56(12:56/m) 71cal 4.64/6.97mph
3) 1m - 12:06(12:06/m) 73cal 4.96/7.64mph
4) 0.75m - 7:44(10:20/m) 60cal 5.81/7.43mph

12:15 12:56 12:06 7:44

	Corrah Hope your day goes swiftly and well xx
	Autumnleaves Warm out there!
	LindsD Scorchio xx
	northernslowcoach
	Seratonin

Pin Map

0mi in 0

Pace

50%

15%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:52	1:52	14:55	164 122-176	7/0
0.25	3:15	1:23	11:01	177 174-180	7/0
0.38	4:41	1:26	11:30	180 178-182	11/0
0.50	6:04	1:23	11:07	178 172-182	7/6
0.63	7:31	1:27 +10	11:38	172 122-182	9/3
0.75	9:22	1:51	14:47	174 158-180	10/4
0.88	10:45	1:23	11:00	173 158-178	3/5
1.00	12:24	1:39	13:16	175 170-180	12/1
1.13	14:16	1:52	14:55	174 156-184	4/12
1.25	15:58	1:42	13:37	177 170-182	1/7
1.38	17:27	1:29	11:53	178 174-180	6/1
1.50	19:24	1:56	15:30	175 156-182	3/4
1.63	20:57	1:33	12:23	179 176-180	2/7
1.75	22:23	1:26	11:31	179 174-180	5/2
1.88	24:03	1:40	13:23	179 176-182	1/7
2.00	25:20	1:17	10:13	181 170-192	8/5
2.13	26:57	1:37	13:00	165 86-192	6/0
2.25	28:36	1:38	13:08	172 152-184	11/0
2.38	29:58	1:22	10:53	176 172-180	6/4
2.50	31:51	1:53	15:05	168 106-180	2/10
2.63	33:36	1:46	14:06	162 130-180	6/3
2.75	35:03	1:26	11:32	179 174-184	9/4
2.88	36:08	1:05	8:39	181 178-184	11/0
3.00	37:26	1:19	10:29	181 178-184	1/12
3.13	38:41	1:15	10:01	183 180-186	0/15
3.25	40:03	1:21	10:50	178 176-182	5/4
3.38	41:25	1:22	10:59	180 174-184	3/5
3.50	42:39	1:14	9:50	180 174-182	3/16
3.63	44:00	1:21 +11	10:49	177 122-182	0/8
3.75	45:27	1:27 +5	11:42	177 132-182	3/6

Elevation

Asc 145m, Range 62m, Flat prediction 43:18

Elevation Graph

Biggest Climbs (m)	Min/mi
31 4.4%	12:27
24 5.9%	12:52
22 9.0%	15:48
17 8.7%	13:52
10 4.4%	12:16
See your biggest climbs

Cadence

175 (192 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.1	176	3.7	44:11	11:58
Walk	2.4	122	0.1	1:05	18:47
Still	0.4	-	-	11	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:08	44.77%	More
800m	4:55	9:53	46.00%	More
1km	6:19	10:09	46.58%	More
Mile	10:09	10:09	49.19%	More
5k	37:31	12:04	46.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:06	11:06	44.95
5km	36:53	11:52	47.27
5M	1:01:05	12:13	46.64
10km	1:16:55	12:23	46.41
10M	2:07:22	12:44	46.25
Half	2:49:35	12:57	45.41
20M	4:25:33	13:17	45.73
Mara	5:53:33	13:30	45.55

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry