Sun 12th Sep 2021 at 9:03am by Melksham runner

Run > Long Run

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Time
4:14:29
Miles
22.00
Min/mi
11:34
Pacing
17%
WAVA
46.50
Stride(cm)
94
Cals
2418
Cadence
148
Asc(m)
902
Hillscore
28
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 9:42(9:42/m) 117cal 6.19/6.3mph
2) 1m - 9:37(9:37/m) 118cal 6.24/6.43mph
3) 1m - 9:39(9:39/m) 116cal 6.22/6.57mph
4) 1m - 9:54(9:54/m) 118cal 6.06/6.53mph
5) 1m - 9:57(9:57/m) 118cal 6.03/6.22mph
6) 1m - 10:01(10:01/m) 119cal 5.99/6.12mph
7) 1m - 9:46(9:46/m) 118cal 6.14/6.57mph
8) 1m - 9:51(9:51/m) 117cal 6.09/6.55mph
9) 1m - 9:52(9:52/m) 117cal 6.08/6.37mph
10) 1m - 10:40(10:40/m) 117cal 5.63/6.62mph
11) 1m - 9:47(9:47/m) 117cal 6.13/6.28mph
12) 1m - 10:18(10:18/m) 117cal 5.82/6.26mph
13) 1m - 10:16(10:16/m) 119cal 5.84/6.2mph
14) 1m - 10:32(10:32/m) 115cal 5.7/6.41mph
15) 1m - 12:53(12:53/m) 100cal 4.66/6.39mph
16) 1m - 13:21(13:21/m) 99cal 4.49/6.18mph
17) 1m - 14:13(14:13/m) 95cal 4.22/6.03mph
18) 1m - 13:25(13:25/m) 103cal 4.47/6.22mph
19) 1m - 14:11(14:11/m) 99cal 4.23/6.24mph
20) 1m - 15:40(15:40/m) 91cal 3.83/5.76mph
21) 1m - 13:58(13:58/m) 99cal 4.3/6.03mph
22) 1m - 16:56(16:56/m) 89cal 3.55/5.34mph
23) 0m - 1(12:01/m) 4.99/3.17mph

9:42 9:37 9:39 9:54 9:57 10:01 9:46 9:51 9:52 10:40 9:47 10:18 10:16 10:32 12:53 13:21 14:13 13:25 14:11 15:40 13:58 16:56 1

Pace

50%

49%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	9:41	9:41	9:41	160 156-164	34/45
2.00	19:18	9:37	9:37	158 154-160	35/36
3.00	28:57	9:39	9:39	157 154-160	74/72
4.00	49:34	20:37 +10:44	20:37	157 152-162	63/42
5.00	59:32	9:57	9:57	157 154-160	56/47
6.00	1:09:31	9:59	9:59	156 154-160	52/54
7.00	1:19:19	9:48	9:48	155 152-160	50/61
8.00	1:29:22	10:03 +12	10:03	155 154-158	47/55
9.00	1:41:34	12:12 +2:20	12:12	154 122-160	72/48
10.00	1:52:56	11:22 +43	11:22	154 122-160	48/61
11.00	2:05:03	12:07 +2:21	12:07	155 152-158	70/70
12.00	2:15:55	10:52 +34	10:52	152 122-158	52/62
13.00	2:29:12	13:18 +3:01	13:18	152 110-158	56/50
14.00	2:47:55	18:43 +8:13	18:43	151 116-160	43/52
15.00	3:01:12	13:17 +24	13:17	141 118-158	52/54
16.00	3:15:32	14:20 +1:00	14:20	140 116-158	69/67
17.00	3:31:33	16:02 +1:50	16:02	136 110-158	56/56
18.00	3:45:22	13:48 +23	13:48	140 114-160	66/72
19.00	3:59:40	14:18 +7	14:18	138 110-160	90/84
20.00	4:15:28	15:48 +8	15:48	132 114-158	73/67
21.00	4:29:50	14:22 +25	14:22	137 82-158	74/70
22.00	4:46:48	16:58 +3	16:58	128 94-158	76/67
22.00	4:46:50	2	18:35	118 118-118	0/0

Elevation

Asc 902m, Range 53m, Flat prediction 4:17:06

Elevation Graph

Biggest Climbs (m)	Min/mi
24 6.3%	10:34
17 16.4%	15:11
17 9.7%	9:56
17 15.7%	8:22
16 5.4%	10:25
15 7.7%	9:22
See your biggest climbs

Cadence

148 (164 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	62.2	155	17.6	2:52:30	10:41
Walk	32.8	121	4.4	1:39:06	22:20
Pause	5.0	-	-	15:14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:19	9:19	36.88%	More
800m	4:41	9:25	43.16%	More
1km	5:53	9:27	44.82%	More
Mile	9:33	9:33	46.74%	More
5k	29:59	9:39	50.75%	More
5 miles	51:56	10:23	47.80%	More
10k	1:05:17	10:30	47.51%	More
10 miles	1:52:52	11:17	45.47%	More
Half	2:30:10	11:28	45.24%	More
20 miles	4:15:28	12:46	41.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:37	9:37	46.46
5km	31:57	10:17	47.62
5M	52:55	10:35	46.90
10km	1:06:38	10:43	46.55
10M	1:50:20	11:02	46.51
Half	2:26:54	11:13	45.89
20M	3:50:02	11:30	46.44
Mara	5:06:16	11:41	46.51

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