Wed 1st Sep 2021 at 6:38pm by deanobeano
Run > Recovery Run
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Time
32:52
-
Miles 3.78
-
Min/mi 8:42
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Pacing
38%
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WAVA
49.57
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Stride(cm)
105
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Cals
369
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Cadence
175
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Asc(m)
274
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Hillscore
25
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Surface
Road
Notes & Comments
Club run kept stopping and climbing styles etc
===
1) 1m - 8:24(8:24/m) 96cal 7.14/8.54mph
2) 1m - 7:38(7:38/m) 97cal 7.86/9.12mph
3) 1m - 9:26(9:26/m) 96cal 6.36/9.04mph
4) 0.78m - 7:24(9:26/m) 80cal 6.36/10.12mph
===
1) 1m - 8:24(8:24/m) 96cal 7.14/8.54mph
2) 1m - 7:38(7:38/m) 97cal 7.86/9.12mph
3) 1m - 9:26(9:26/m) 96cal 6.36/9.04mph
4) 0.78m - 7:24(9:26/m) 80cal 6.36/10.12mph
8:24 7:38 9:26 7:24
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.13 | 1:05 | 1:05 | 8:42 | 177 174-180 | 7/0 |
0.25 | 2:10 | 1:04 | 8:34 | 178 176-180 | 11/5 |
0.38 | 3:18 | 1:09 | 9:09 | 180 176-184 | 1/2 |
0.50 | 4:23 | 1:05 | 8:41 | 181 178-184 | 10/3 |
0.63 | 5:27 | 1:04 | 8:32 | 181 178-182 | 20/16 |
0.75 | 6:24 | 57 | 7:38 | 182 180-184 | 10/2 |
0.88 | 7:22 | 58 | 7:43 | 180 178-182 | 12/9 |
1.00 | 8:24 | 1:02 | 8:15 | 179 176-182 | 9/1 |
1.13 | 9:24 | 1:00 | 8:02 | 178 176-180 | 9/10 |
1.25 | 10:25 | 1:01 | 8:06 | 178 174-180 | 3/11 |
1.38 | 11:22 | 57 | 7:39 | 178 174-182 | 6/3 |
1.50 | 12:23 | 1:00 | 8:02 | 179 176-182 | 16/3 |
1.63 | 13:22 | 59 | 7:51 | 179 178-182 | 41/40 |
1.75 | 14:18 | 57 | 7:33 | 179 176-182 | 11/3 |
1.88 | 15:08 | 50 | 6:38 | 181 178-184 | 3/20 |
2.00 | 16:06 | 58 +3 | 7:41 | 181 180-182 | 19/1 |
2.13 | 18:43 | 2:37 +1:21 | 21:00 | 149 118-180 | 7/8 |
2.25 | 19:54 | 1:11 | 9:26 | 177 172-180 | 9/24 |
2.38 | 21:09 | 1:15 | 10:00 | 176 162-182 | 11/1 |
2.50 | 24:34 | 3:25 +2:15 | 27:18 | 167 118-182 | 20/14 |
2.63 | 26:02 | 1:28 +16 | 11:45 | 181 176-186 | 8/2 |
2.75 | 28:54 | 2:52 +1:50 | 22:59 | 176 118-188 | 3/4 |
2.88 | 30:11 | 1:17 | 10:15 | 171 92-180 | 5/4 |
3.00 | 31:40 | 1:29 +27 | 11:56 | 169 118-188 | 14/5 |
3.13 | 33:48 | 2:07 +49 | 16:58 | 178 172-182 | 4/0 |
3.25 | 36:13 | 2:25 +1:10 | 19:24 | 180 172-186 | 8/4 |
3.38 | 38:02 | 1:49 +36 | 14:30 | 173 118-192 | 16/2 |
3.50 | 40:47 | 2:45 +1:42 | 21:58 | 181 176-184 | 0/24 |
3.63 | 42:19 | 1:32 +24 | 12:18 | 175 154-184 | 3/3 |
3.75 | 44:36 | 2:17 +1:08 | 18:18 | 177 166-186 | 5/2 |
3.78 | 44:56 | 20 | 9:54 | 184 184-184 | 0/1 |
Elevation
Asc 274m,
Range 104m, Flat prediction 22:27
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
57 15.6% | 7:19 |
38 11.3% | 21:47 |
22 6.8% | 15:57 |
21 6.7% | 7:56 |
21 10.9% | 10:42 |
20 13.6% | 8:47 |
See your biggest climbs |
Cadence
175 (192 max)
Stride Length: 105cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 74.3 | 178 | 3.7 | 31:11 | 10:44 |
Walk | 9.7 | 116 | 0.1 | 5:13 | 1:03:44 |
Pause | 16.0 | - | - | 8:32 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:42 | 7:42 | 50.96 |
5km | 26:32 | 8:32 | 50.26 |
5M | 44:36 | 8:55 | 48.53 |
10km | 56:32 | 9:06 | 47.81 |
10M | 1:35:02 | 9:30 | 46.97 |
Half | 2:07:36 | 9:44 | 45.91 |
20M | 3:22:29 | 10:07 | 45.85 |
Mara | 4:31:53 | 10:23 | 45.53 |
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