Mon 10th Jan 2022 at 7:05pm by The Juicer

Run > Tempo

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Time
45:49
Miles
3.79
Min/mi
12:05
Pacing
64%
WAVA
45.62
Stride(cm)
80
Cals
406
Cadence
166
Asc(m)
274
Hillscore
18
Surface
Road

Notes & Comments

Monday Runday - went with a bunch of people faster than me just because I like them. Really enjoyed this run, and glad I didn't play safe.

Neck seized up awfully during the night, and very limited mobility on Tuesday.

13:46 11:22 12:53 7:48

Pin Map

0mi in 0

Pace

16%

72%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:28	1:28	11:42	173 114-184	10/7
0.25	2:47	1:19	10:35	173 168-178	19/9
0.38	4:44	1:57	15:33	152 86-170	20/1
0.50	6:43	1:59	15:56	143 84-174	12/7
0.63	8:49	2:06	16:46	136 106-162	41/1
0.75	11:19	2:30	19:58	145 114-170	18/1
0.88	12:36	1:17	10:16	168 164-174	6/10
1.00	13:44	1:09	9:09	172 170-174	0/40
1.13	14:55	1:11	9:29	169 158-176	2/15
1.25	16:05	1:10	9:19	176 174-180	5/14
1.38	17:34	1:28	11:48	168 162-174	6/8
1.50	20:35	3:01	24:09	161 118-236	16/6
1.63	21:41	1:06	8:51	179 174-182	30/3
1.75	22:46	1:05	8:40	175 170-176	2/6
1.88	23:48	1:02	8:12	178 176-180	2/12
2.00	25:07	1:19	10:32	170 166-178	3/19
2.13	26:43	1:36	12:50	163 118-176	11/10
2.25	27:54	1:10	9:23	171 166-176	19/11
2.38	29:03	1:09	9:12	175 170-180	6/10
2.50	31:28	2:25	19:21	172 170-174	12/18
2.63	32:43	1:15	10:01	173 172-174	11/15
2.75	33:53	1:10	9:24	173 170-176	5/4
2.88	35:35	1:42	13:33	164 158-170	11/13
3.00	37:52	2:17	18:19	149 118-178	17/5
3.13	39:12	1:20	10:36	173 170-178	1/7
3.25	40:30	1:18	10:23	171 162-176	7/0
3.38	41:39	1:09	9:11	173 166-176	0/16
3.50	42:48	1:09	9:13	172 170-176	2/6
3.63	43:57	1:09	9:16	173 170-176	13/11
3.75	45:18	1:21	10:48	171 168-172	13/21
3.79	45:49	31	11:50	138 82-166	16/0

Elevation

Asc 274m, Range 104m, Flat prediction 43:27

Elevation Graph

Biggest Climbs (m)	Min/mi
65 16.0%	19:46
24 21.3%	18:46
16 11.7%	15:18
15 14.3%	9:50
13 12.6%	9:44
13 12.4%	9:13
See your biggest climbs

Cadence

166 (236 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.2	171	3.5	38:34	10:53
Walk	15.8	113	0.2	7:13	28:56
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:25	47.69%	More
800m	4:29	9:01	49.12%	More
1km	5:53	9:27	48.76%	More
Mile	10:53	10:53	44.84%	More
5k	35:57	11:34	47.40%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:04	10:04	48.45
5km	36:33	11:46	46.63
5M	1:02:48	12:34	44.33
10km	1:20:24	12:56	43.36
10M	2:18:09	13:49	41.62
Half	3:07:49	14:20	40.00
20M	5:03:56	15:12	38.94
Mara	6:53:13	15:46	37.96

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