Sat 24th Sep 2022 at 2:51pm by RossN

Run > General

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Time
56:01
Miles
6.21
Min/mi
9:01
Pacing
88%
WAVA
60.73
Stride(cm)
101
Cals
647
Cadence
177
Asc(m)
176
Hillscore
15
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 5:36(5:36/km) 65cal 10.7/12.83kmph
2) 1km - 5:27(5:27/km) 64cal 11.02/11.79kmph
3) 1km - 5:25(5:25/km) 65cal 11.09/11.86kmph
4) 1km - 5:35(5:35/km) 66cal 10.74/12.23kmph
5) 1km - 5:29(5:29/km) 64cal 10.94/12.19kmph
6) 1km - 5:44(5:44/km) 65cal 10.48/11.32kmph
7) 1km - 5:33(5:33/km) 66cal 10.8/11.32kmph
8) 1km - 6:31(6:31/km) 58cal 9.22/15.35kmph
9) 1km - 5:17(5:17/km) 68cal 11.36/15.02kmph
10) 1km - 5:16(5:16/km) 64cal 11.38/12.53kmph
11) 0.03km - 9(5:22/km) 2cal 11.19/12.66kmph
Checked spreadsheet - heading for a record 274 km this month. Hmm... an extra 26 would make a nice round 300. So it is *on*. Only need an extra 4k per day. Included a sneaky long walk in the middle of this run. Forgot HR strap.

5:36 5:27 5:25 5:35 5:29 5:44 5:33 6:31 5:17 5:16 9

Pace

10%

27%

57%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	2:20	2:20	9:19	170 86-186
0.50	4:33	2:14	8:55	173 86-184
0.75	6:46	2:13	8:52	180 172-188
1.00	9:00	2:14	8:55	180 176-198
1.25	11:07	2:07	8:28	180 174-188
1.50	13:16	2:09	8:37	181 174-188
1.75	15:27	2:11	8:44	182 174-192
2.00	17:50	2:23	9:30	183 174-190
2.25	20:04	2:14	8:55	180 174-186
2.50	22:10	2:06	8:25	180 172-186
2.75	24:12	2:02	8:10	174 124-186
3.00	26:36	2:23	9:33	177 168-190
3.25	28:47	2:11	8:44	178 168-184
3.50	31:14	2:28	9:50	177 170-184
3.75	33:26	2:12	8:47	176 168-196
4.00	35:40	2:13	8:54	176 168-188
4.25	37:54	2:15	9:00	178 172-184
4.50	40:08	2:14	8:55	178 170-184
4.75	42:44	2:36	10:23	169 126-184
5.00	45:28	2:44	10:56	148 118-194
5.25	47:36	2:08	8:33	185 176-196
5.50	49:47	2:11	8:44	180 168-186
5.75	51:58	2:11	8:45	177 168-182
6.00	54:13	2:14	8:57	177 124-190
6.23	56:02	1:49	7:54	182 176-194

Cadence

177 (198 max) Stride Length: 101cm Run: 95.5% Walk: 4.5%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:37	47.99%	More
800m	4:04	8:11	53.72%	More
1km	5:09	8:18	55.37%	More
Mile	8:35	8:35	56.71%	More
5k	27:26	8:50	60.47%	More
5 miles	45:03	9:01	60.31%	More
10k	55:49	8:59	60.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:05	8:05	60.18
5km	26:53	8:39	61.71
5M	44:31	8:54	61.03
10km	56:03	9:01	60.69
10M	1:32:49	9:17	60.77
Half	2:03:35	9:26	60.02
20M	3:13:31	9:41	60.75
Mara	4:17:39	9:50	60.84

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