Tue 20th Jul 2021 at 11:29am by Bintmcskint

Run > General

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Time
1:01:05
Miles
5.55
Min/mi
11:00
Pacing
77%
WAVA
52.02
Stride(cm)
83
Cals
424
Cadence
176
Asc(m)
212
Hillscore
16
Surface
Road

Notes & Comments

6 comments

Eddie said: Run 60 on cruise control
Choose an undulating route and focus on flowing up and over and down trying to keep consistent easy feel throughout..so if that means slowing down on the hills then do, if that means pushing the gas a little on the downs do but keep the cruise-y vibe throughout.

My, oh my, this was somewhat toastie! Like running inside a ruddy oven.
Had my mantra in my head throughout "Cruise-y vibe. Yeah! Croooooosy, croooosy" It did actually work in the same way that my visualisations and other mantras do :-)

First rule of cruise-y vibe club?
Stay cruise-y
Second rule of cruise-y vibe club?
STAY cruise-y
Hot as hell but I really enjoyed this run and felt strong.

Split Summary
===
1) 1m - 11:19(11:19/m) 81cal 5.3/6.82mph
2) 1m - 10:49(10:49/m) 82cal 5.55/7.72mph
3) 1m - 10:27(10:27/m) 80cal 5.74/7.43mph
4) 1m - 12:01(12:01/m) 63cal 4.99/6.64mph
5) 1m - 10:46(10:46/m) 71cal 5.57/7.89mph
6) 0.55m - 5:42(10:18/m) 47cal 5.83/6.85mph

11:19 10:49 10:27 12:01 10:46 5:42

	Autumnleaves Well done, another warm one!
	Corrah Nicely done xx
	northernslowcoach A warm one
	PaulaMc Oof, that must have been a hot one!
	Bintmcskint Oh it was!
	Seratonin

Pin Map

0mi in 0

Pace

31%

13%

23%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:21	3:21	13:24	171 122-178	13/3
0.50	5:54	2:33	10:13	177 172-180	22/6
0.75	8:49	2:55	11:40	180 176-182	22/2
1.00	11:19	2:30	9:58	178 174-182	6/25
1.25	13:41	2:22	9:30	179 178-182	8/13
1.50	16:13	2:32	10:08	181 176-184	14/11
1.75	18:49	2:36	10:24	180 178-184	22/0
2.00	22:24	3:35 +17	14:21	177 126-184	17/4
2.25	24:49	2:24	9:38	183 178-184	1/23
2.50	27:03	2:14	8:55	181 178-184	9/9
2.75	29:39	2:36	10:24	179 170-182	6/13
3.00	32:55	3:16 +3	13:04	177 162-180	5/5
3.25	35:18	2:23	9:34	180 176-182	9/9
3.50	38:18	3:00 +10	12:01	178 122-182	14/1
3.75	41:47	3:29	13:56	163 114-184	9/9
4.00	45:06	3:18	13:14	163 100-182	6/15
4.25	48:39	3:33 +26	14:13	171 122-186	16/0
4.50	51:58	3:19 +45	13:14	181 120-188	5/18
4.75	54:39	2:41	10:44	181 178-184	16/8
5.00	57:03	2:25	9:38	180 174-184	2/32
5.25	59:39	2:35	10:21	180 172-186	4/14
5.50	1:02:13	2:34	10:16	181 180-186	3/11
5.55	1:02:46	33	10:18	181 178-182	2/0

Elevation

Asc 212m, Range 69m, Flat prediction 55:14

Elevation Graph

Biggest Climbs (m)	Min/mi
43 7.4%	13:26
28 6.4%	13:13
22 4.5%	11:32
22 4.9%	13:15
22 8.0%	15:59
19 5.4%	15:53
See your biggest climbs

Cadence

176 (188 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.2	178	5.4	59:06	10:55
Walk	5.2	120	0.1	3:18	30:20
Pause	0.6	-	-	22	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:46	46.64%	More
800m	4:36	9:14	49.21%	More
1km	5:53	9:28	49.96%	More
Mile	9:54	9:54	50.40%	More
5k	33:13	10:41	52.49%	More
5 miles	56:05	11:13	50.80%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:56	9:56	50.23
5km	33:01	10:38	52.80
5M	54:41	10:56	52.10
10km	1:08:51	11:05	51.85
10M	1:54:01	11:24	51.67
Half	2:31:48	11:35	50.73
20M	3:57:43	11:53	51.08
Mara	5:16:30	12:05	50.88

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