Mon 30th Aug 2021 at 10:51am by ChrisHurk

Run > Long Run

drizzle

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Time
1:50:19
Miles
12.12
Min/mi
9:06
Pacing
33%
WAVA
54.44
Stride(cm)
103
Cals
2044
Cadence
172
Asc(m)
126
Hillscore
10
Surface
Mixed

Notes & Comments

Bendysh Woods loop. Wanted to round up to 10, but took a wrong turn. So ended up going further than I intended. Had to finish the last few on the road on harnesses. Actually felt good for parts today and only struggled near the end. No fuel or water. But a bit cooler so survived. With 👻 and 🛴

Split Summary
===
1) 1m - 8:18(8:18/m) 169cal 7.22/8.66mph
2) 1m - 8:54(8:54/m) 171cal 6.74/7.14mph
3) 1m - 9:41(9:41/m) 171cal 6.19/7.1mph
4) 1m - 8:55(8:55/m) 166cal 6.72/8.18mph
5) 1m - 9:31(9:31/m) 170cal 6.31/7.33mph
6) 1m - 9:04(9:04/m) 168cal 6.61/7.7mph
7) 1m - 9:30(9:30/m) 165cal 6.32/7.03mph
8) 1m - 9:11(9:11/m) 166cal 6.54/7.18mph
9) 1m - 8:47(8:47/m) 172cal 6.83/7.64mph
10) 1m - 9:02(9:02/m) 170cal 6.65/7.35mph
11) 1m - 9:09(9:09/m) 167cal 6.56/7.51mph
12) 1m - 9:15(9:15/m) 170cal 6.49/6.87mph
13) 0.12m - 1:03(8:47/m) 19cal 6.82/6.82mph

8:18 8:54 9:41 8:55 9:31 9:04 9:30 9:11 8:47 9:02 9:09 9:15 1:03

Pin Map

0mi in 0

Pace

42%

24%

14%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:25	4:25 +16	8:49	174 142-192	4/14
1.00	9:22	4:57 +48	9:54	172 120-178	8/12
1.50	13:44	4:22	8:45	172 166-176	8/19
2.00	18:18	4:34	9:08	174 168-176	20/2
2.50	25:51	7:33 +2:43	15:06	172 120-180	13/2
3.00	30:41	4:50	9:40	171 166-174	3/14
3.50	36:33	5:53 +1:25	11:45	175 170-178	7/9
4.00	42:53	6:19 +1:53	12:39	173 120-176	10/13
4.50	47:50	4:57	9:54	172 168-176	6/8
5.00	54:53	7:03 +2:31	14:07	173 120-178	7/12
5.50	59:23	4:30	9:00	173 168-180	10/2
6.00	1:06:43	7:20 +2:45	14:39	173 120-180	11/7
6.50	1:13:37	6:54 +2:02	13:49	172 120-178	9/10
7.00	1:20:39	7:02 +2:25	14:04	175 170-180	6/9
7.50	1:28:48	8:09 +3:25	16:17	168 120-178	3/10
8.00	1:35:30	6:43 +2:14	13:25	173 166-176	8/6
8.50	1:39:54	4:23	8:47	175 170-180	9/12
9.00	1:44:18	4:24	8:48	173 168-176	0/24
9.50	1:52:29	8:12 +3:39	16:24	175 170-178	26/13
10.00	1:57:52	5:23 +52	10:45	168 120-178	8/19
10.50	2:03:12	5:20 +55	10:40	175 170-180	11/6
11.00	2:07:55	4:43	9:26	174 168-178	15/2
11.50	2:15:28	7:34 +2:59	15:08	174 170-176	23/4
12.00	2:20:09	4:40	9:21	174 168-176	9/5
12.12	2:21:12	1:03	8:57	176 174-176	2/2

Elevation

Asc 126m, Range 52m, Flat prediction 1:41:14

Elevation Graph

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Biggest Climbs (m)	Min/mi
33 2.4%	12:48
23 1.7%	12:42
17 1.1%	9:37
11 3.6%	9:12
10 2.0%	9:07
See your biggest climbs

Cadence

172 (192 max) Stride Length: 103cm Run: 96.1% Walk: 3.9%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:04	8:18	40.05%	More
800m	4:14	8:32	45.72%	More
1km	5:18	8:31	47.73%	More
Mile	8:41	8:41	49.45%	More
5k	31:39	10:11	46.17%	More
5 miles	54:22	10:52	43.75%	More
10k	1:09:25	11:10	42.79%	More
10 miles	1:57:48	11:47	41.69%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:50	7:50	54.80
5km	26:04	8:23	56.04
5M	43:09	8:38	55.13
10km	54:20	8:45	54.68
10M	1:29:59	9:00	54.57
Half	1:59:48	9:09	53.82
20M	3:07:36	9:23	54.47
Mara	4:09:46	9:32	54.55

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