Tue 4th Oct 2022 at 5:31pm by RooA

Run > General

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Time
57:20
Miles
6.59
Min/mi
8:42
Pacing
12%
WAVA
56.92
Stride(cm)
109
Cals
835
Cadence
170
Asc(m)
17
Surface
Road

Notes & Comments

1 comments

Warm-up. 7,6,5,4,3 90s recoveries. Cool down.

Paces
6.54, 7.05, 7.08, 7.09, 6.51

Split Summary
===
1) 1m - 9:25(9:25/m) 125cal 6.37/11.12mph
2) 0.52m - 4:20(8:24/m) 69cal 7.14/9.25mph
3) 1m - 6:54(6:54/m) 125cal 8.7/9.85mph
4) 0.02m - 7(6:40/m) 1cal 9.01/8.47mph
5) 0.08m - 1:30(18:15/m) 8cal 3.29/8.52mph
6) 0.85m - 6:01(7:05/m) 108cal 8.47/9.1mph
7) 0.09m - 1:30(17:18/m) 8cal 3.47/8.52mph
8) 0.71m - 5:04(7:08/m) 91cal 8.42/9.25mph
9) 0.09m - 1:30(15:52/m) 16cal 3.78/8.22mph
10) 0.56m - 4:01(7:09/m) 72cal 8.39/9.46mph
11) 0.09m - 1:30(17:00/m) 16cal 3.53/8.39mph
12) 0.45m - 3:05(6:51/m) 57cal 8.76/10.29mph
13) 0.05m - 1:07(23:39/m) 5cal 2.54/9mph
14) 1m - 10:05(10:05/m) 124cal 5.95/11.02mph
15) 0.09m - 1:13(14:00/m) 10cal 4.29/6.53mph

9:25 4:20 6:54 7 1:30 6:01 1:30 5:04 1:30 4:01 1:30 3:05 1:07 10:05 1:13

phal
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Pace

20%

17%

29%

25%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:36	2:36	10:24	166 162-178	3/3
0.50	5:08	2:32	10:09	164 164-168	2/2
0.75	7:32	2:24	9:36	169 162-176	3/2
1.00	9:24	1:52	7:28	172 166-176	1/3
1.25	11:30	2:06	8:24	172 166-178	3/2
1.50	13:32	2:01	8:05	172 166-178	3/1
1.75	19:46	6:14 +4:45	24:56	180 112-190	3/5
2.00	21:43	1:58	7:50	177 174-180	3/2
2.25	23:30	1:47	7:09	177 176-178	3/3
2.50	25:17	1:46	7:04	177 174-180	2/2
2.75	27:55	2:38	10:33	158 110-188	2/2
3.00	29:42	1:47	7:08	177 176-182	3/2
3.25	31:29	1:47	7:09	177 176-180	2/2
3.50	33:43	2:14	8:55	164 118-182	3/3
3.75	35:53	2:10	8:39	173 118-184	2/2
4.00	37:41	1:48	7:14	178 174-180	2/2
4.25	39:29	1:48	7:13	177 176-178	2/3
4.50	42:02	2:33	10:12	156 120-188	2/1
4.75	43:53	1:51	7:24	179 176-186	2/2
5.00	46:31	2:38	10:32	159 112-182	2/3
5.25	48:15	1:44	6:54	182 176-186	2/1
5.50	50:44	2:29	9:56	158 102-214	2/1
5.75	56:15	5:31 +3:16	22:05	165 118-174	2/4
6.00	58:44	2:29	9:56	166 120-170	1/1
6.25	1:01:33	2:49	11:16	164 120-170	4/3
6.50	1:04:07	2:34	10:14	166 164-166	1/2
6.59	1:05:21	1:14	14:02	147 110-166	2/1

Elevation

Asc 17m, Range 5m, Flat prediction 57:20

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

170 (214 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.1	174	6.1	48:35	8:41
Walk	17.1	116	0.4	12:01	26:45
Pause	6.8	-	-	4:45	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:20	55.02%	More
800m	3:19	6:41	57.92%	More
1km	4:14	6:48	59.45%	More
Mile	6:52	6:52	62.72%	More
5k	24:26	7:52	61.61%	More
5 miles	45:00	9:00	54.53%	More
10k	1:01:06	9:50	50.26%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:28	7:28	57.71
5km	25:26	8:11	59.20
5M	42:32	8:30	57.69
10km	53:48	8:39	57.07
10M	1:29:59	9:00	56.06
Half	2:00:29	9:12	54.60
20M	3:10:20	9:31	54.24
Mara	4:14:50	9:44	53.56

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