Tue 13th Sep 2022 at 2:32pm by Generation X

Run > General

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Time
43:16
Miles
4.16
Min/mi
10:24
Pacing
93%
WAVA
47.89
Stride(cm)
97
Cals
695
Cadence
159
Asc(m)
164
Hillscore
11
Surface
Road

Notes & Comments

Stupidly pleased with this, as I managed over 4 miles without stopping! Hoping this might mark a minor reversal in form. Optimistically targeting a sub-2:30 half on Sunday, knee willing.

Split Summary
===
1) 1m - 10:05(10:05/m) 163cal 5.95/6.74mph
2) 1m - 10:36(10:36/m) 169cal 5.66/6.1mph
3) 1m - 10:21(10:21/m) 168cal 5.8/6.01mph
4) 1m - 10:32(10:32/m) 168cal 5.7/6.1mph
5) 0.16m - 1:42(10:50/m) 27cal 5.53/6.18mph

10:05 10:36 10:21 10:32 1:42

Pin Map

0mi in 0

Pace

37%

51%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:12	1:12	9:38	161 158-164	0/12
0.25	2:27	1:15	9:58	162 160-166	0/17
0.38	3:43	1:16	10:05	159 158-162	5/7
0.50	4:55	1:13	9:43	161 158-164	13/0
0.63	6:28	1:32 +15	12:17	166 164-168	8/1
0.75	7:42	1:15	9:57	162 160-164	1/11
0.88	8:58	1:16	10:04	154 80-166	4/2
1.00	10:20	1:23	11:01	161 158-164	13/9
1.13	11:37	1:16	10:12	161 158-164	6/7
1.25	13:00	1:23	11:03	161 158-164	1/17
1.38	14:14	1:14	9:56	153 82-164	11/7
1.50	15:39	1:25	11:18	160 156-162	14/10
1.63	16:59	1:21	10:44	162 158-164	16/1
1.75	18:17	1:17	10:20	161 160-164	4/10
1.88	19:38	1:21	10:48	161 158-162	8/9
2.00	20:57	1:19	10:30	162 160-164	9/7
2.13	22:14	1:18	10:21	164 162-166	6/3
2.25	23:30	1:16	10:04	153 82-164	5/4
2.38	24:50	1:21	10:45	145 80-164	4/9
2.50	26:07	1:16	10:08	154 82-166	7/1
2.63	27:25	1:19	10:31	163 162-164	3/6
2.75	28:40	1:15	10:01	160 154-162	2/13
2.88	30:02	1:21	10:49	163 160-164	11/4
3.00	31:18	1:17	10:14	164 162-166	11/1
3.13	32:34	1:16	10:07	154 82-168	2/9
3.25	33:55	1:20	10:42	163 162-166	7/3
3.38	35:08	1:13	9:48	148 82-166	6/4
3.50	36:24	1:16	10:09	164 162-166	3/7
3.63	37:42	1:17	10:19	164 162-166	0/4
3.75	39:04	1:22	10:58	164 162-170	8/1
3.88	40:34	1:30	11:59	154 82-164	7/0
4.00	41:48	1:15	9:56	148 82-168	5/3
4.13	43:12	1:23	11:08	155 82-168	12/0
4.16	43:32	20	10:42	163 162-164	0/2

Elevation

Asc 164m, Range 55m, Flat prediction 42:34

Elevation Graph

Biggest Climbs (m)	Min/mi
23 5.6%	10:45
23 6.8%	10:32
18 5.6%	10:29
15 4.4%	11:41
15 7.0%	11:27
14 10.9%	10:05
See your biggest climbs

Cadence

159 (170 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.3	162	4	41:30	10:29
Walk	4.1	81	0.2	1:47	10:20
Pause	0.6	-	-	15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:43	35.56%	More
800m	4:52	9:47	41.92%	More
1km	6:20	10:11	41.94%	More
Mile	10:16	10:16	43.88%	More
5k	32:20	10:24	47.45%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:43	9:43	46.36
5km	31:52	10:15	48.14
5M	52:27	10:29	47.73
10km	1:05:52	10:36	47.51
10M	1:48:24	10:50	47.77
Half	2:23:49	10:59	47.31
20M	3:44:00	11:12	48.13
Mara	4:57:12	11:21	48.37

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