Mon 1st Aug 2022 at 6:16pm by Gritts!

Run > General

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Time
30:00
Miles
4.35
Min/mi
6:54
Pacing
87%
WAVA
68.25
Stride(cm)
131
Cals
490
Cadence
178
Asc(m)
299
Hillscore
14
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:26(7:26/m) 112cal 8.08/8.85mph
2) 1m - 6:56(6:56/m) 114cal 8.65/10.02mph
3) 1m - 6:47(6:47/m) 113cal 8.85/9.23mph
4) 1m - 6:33(6:33/m) 113cal 9.17/11.02mph
5) 0.35m - 2:19(6:33/m) 38cal 9.16/10.31mph

7:26 6:56 6:47 6:33 2:19

Pace

66%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	52	52	6:52	158 110-172	1/69
0.25	1:45	53	7:04	170 168-172	0/23
0.38	2:45	1:01	8:06	170 168-172	0/43
0.50	3:57	1:11 +8	9:31	167 122-172	2/8
0.63	4:51	55	7:16	172 172-174	4/8
0.75	5:43	52	6:53	173 172-176	2/3
0.88	6:40	57	7:36	173 172-176	0/17
1.00	7:34	54	7:14	174 172-176	10/8
1.13	8:29	55	7:19	177 174-182	29/3
1.25	9:30	1:01	8:06	178 172-184	2/24
1.38	10:19	49	6:32	177 176-178	8/4
1.50	11:11	53	7:02	178 176-180	0/22
1.63	12:01	50	6:39	180 178-184	19/10
1.75	12:49	48	6:23	180 178-180	3/11
1.88	13:42	53	7:00	177 174-180	20/7
2.00	14:31	49	6:32	180 178-182	0/44
2.13	15:22	51	6:50	180 180-180	43/6
2.25	16:11	49	6:33	180 178-182	35/2
2.38	17:03	52	6:56	181 178-182	1/28
2.50	17:52	49	6:36	182 180-184	11/2
2.63	18:46	53	7:06	181 180-182	1/15
2.75	19:37	51	6:49	182 180-184	28/7
2.88	20:27	50	6:41	182 180-184	4/13
3.00	21:17	50	6:38	181 180-184	3/11
3.13	22:14	57 +8	7:38	182 176-186	13/4
3.25	23:03	49	6:32	184 180-186	2/29
3.38	23:49	46	6:09	182 180-182	15/6
3.50	24:40	51	6:47	182 182-184	27/0
3.63	25:30	50	6:36	182 178-184	4/4
3.75	26:18	49	6:28	182 180-184	9/19
3.88	27:07	49	6:34	182 180-184	7/10
4.00	27:59	51	6:49	182 174-186	9/15
4.13	28:45	47	6:15	184 182-186	3/21
4.25	29:42	57 +6	7:32	183 180-186	8/33
4.35	30:45	1:03 +23	10:28	183 170-188	21/0

Elevation

Asc 299m, Range 219m, Flat prediction 30:01

Elevation Graph

Biggest Climbs (m)	Min/mi
40 19.4%	6:34
39 12.3%	7:22
29 22.0%	6:52
25 10.1%	6:47
11 4.9%	6:35
See your biggest climbs

Cadence

178 (190 max) Stride Length: 131cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.4	178	4.3	30:16	7:04
Walk	0.4	114	0	7	7:18
Pause	1.2	-	-	22	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:16	52.59%	More
800m	3:14	6:29	59.54%	More
1km	4:02	6:29	62.22%	More
Mile	6:31	6:31	65.39%	More
5k	20:59	6:45	69.08%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:19	6:19	67.43
5km	21:00	6:46	69.02
5M	34:46	6:57	67.86
10km	43:47	7:03	67.29
10M	1:12:30	7:15	67.16
Half	1:36:31	7:22	66.23
20M	2:31:09	7:33	67.01
Mara	3:21:15	7:41	67.11

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