Sat 30th Jul 2022 at 9:27am by ChrisHurk

Run > Trail Run

warm

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Time
1:12:52
Miles
7.02
Min/mi
10:23
Pacing
3.3%
WAVA
46.81
Stride(cm)
90
Cals
1150
Cadence
173
Asc(m)
52
Hillscore
3
Surface
Trail

Notes & Comments

Warren Lodge loop with 👸, 👻 and 🛴. Quote muggy and around 24 degrees. Really weary and hard work. But did manage a 5k continuous in the middle, which was the first time in ages. Ending up enjoying it even though it was slow.

Split Summary
===
1) 1m - 10:36(10:36/m) 153cal 5.66/6.32mph
2) 1m - 10:33(10:33/m) 172cal 5.68/6.3mph
3) 1m - 9:38(9:37/m) 165cal 6.23/8.39mph
4) 1m - 10:19(10:19/m) 175cal 5.81/6.51mph
5) 1m - 10:29(10:29/m) 164cal 5.72/6.51mph
6) 1m - 10:34(10:34/m) 167cal 5.68/6.39mph
7) 1m - 10:34(10:34/m) 152cal 5.68/6.97mph
8) 0.02m - 9(9:00/m) 2cal 6.67/6.45mph

10:36 10:33 9:38 10:19 10:29 10:34 10:34 9

Pin Map

0mi in 0

Pace

96%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:45	2:45	11:00	171 126-186	1/8
0.50	5:17	2:32	10:10	173 170-176	4/3
0.75	8:30	3:12 +39	12:49	174 168-178	2/11
1.00	11:15	2:45	11:02	174 168-176	11/0
1.25	15:11	3:56 +1:20	15:45	174 170-178	5/0
1.50	17:50	2:39	10:36	174 170-180	2/4
1.75	22:57	5:07 +2:25	20:27	174 168-176	4/2
2.00	25:34	2:37	10:26	176 174-180	5/5
2.25	28:04	2:30	10:02	175 172-180	4/3
2.50	31:43	3:39 +1:04	14:37	174 172-178	7/2
2.75	42:29	10:46 +8:48	43:04	173 120-186	7/4
3.00	45:32	3:03 +30	12:11	177 174-184	2/4
3.25	48:03	2:31	10:03	174 172-176	1/7
3.50	50:39	2:36	10:23	175 172-178	5/4
3.75	53:11	2:32	10:09	174 172-176	2/4
4.00	55:51	2:41	10:43	174 168-176	3/4
4.25	58:28	2:37	10:27	175 174-176	2/2
4.50	1:01:14	2:46	11:02	174 170-178	1/3
4.75	1:03:53	2:40	10:38	174 170-180	2/6
5.00	1:06:20	2:27	9:48	173 168-174	1/5
5.25	1:08:52	2:31	10:05	174 172-176	1/5
5.50	1:11:25	2:33	10:14	174 172-176	7/1
5.75	1:14:14	2:49	11:18	172 166-176	7/1
6.00	1:16:55	2:40	10:41	173 170-176	5/2
6.25	1:26:06	9:12 +6:52	36:47	172 120-186	4/9
6.50	1:29:00	2:53 +10	11:33	171 120-180	3/7
6.75	1:31:58	2:59	11:55	173 166-176	8/0
7.00	1:38:15	6:16 +3:45	25:05	174 114-184	2/9
7.02	1:38:24	9	9:25	184 182-186	0/0

Elevation

Asc 52m, Range 30m, Flat prediction 1:08:17

Elevation Graph

Biggest Climbs (m)	Min/mi
15 1.4%	13:37
11 3.1%	18:29
See your biggest climbs

Cadence

173 (186 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	73.8	174	7	1:11:46	10:44
Walk	23.2	119	0	23:33	9:34:05
Pause	3.0	-	-	3:05	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:42	34.48%	More
800m	4:51	9:45	40.31%	More
1km	6:10	9:56	41.25%	More
Mile	10:06	10:06	42.84%	More
5k	32:27	10:27	45.39%	More
5 miles	1:05:06	13:01	36.85%	More
10k	1:25:42	13:47	34.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:14	9:14	46.86
5km	30:43	9:53	47.94
5M	50:51	10:10	47.17
10km	1:04:02	10:18	46.79
10M	1:46:02	10:36	46.72
Half	2:21:10	10:47	46.08
20M	3:41:03	11:03	46.63
Mara	4:54:19	11:14	46.70

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