Sat 5th Nov 2022 at 10:43am by paulcook

Run > Long Run

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Time
2:15:19
Miles
14.43
Min/mi
9:23
Pacing
73%
WAVA
50.58
Stride(cm)
107
Cals
1830
Cadence
161
Asc(m)
669
Hillscore
43
Surface
Road

Notes & Comments

Split Summary
===
1) 0m - 9:26(0/m)
2) 0m - 9:11(0/m)
3) 0m - 10:29(0/m)
4) 0m - 8:08(0/m)
5) 0m - 9:00(0/m)
6) 0m - 12:24(0/m)
7) 0m - 9:52(0/m)
8) 0m - 8:18(0/m)
9) 0m - 8:16(0/m)
10) 0m - 8:09(0/m)
11) 0m - 8:21(0/m)
12) 0m - 10:39(0/m)
13) 0m - 9:33(0/m)
14) 0m - 10:30(0/m)
15) 0m - 3:02(0/m)

9:26 9:11 10:29 8:08 9:00 12:24 9:52 8:18 8:16 8:09 8:21 10:39 9:33 10:30 3:02

Pace

36%

40%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:48	4:48	9:36	158 80-214	187/51
1.00	9:26	4:38	9:15	163 98-196	19/17
1.50	13:56	4:31	9:01	165 126-186	44/7
2.00	18:36	4:40	9:19	163 94-184	44/8
2.50	23:43	5:07	10:15	154 96-178	47/4
3.00	29:05	5:22	10:44	154 78-188	9/38
3.50	33:20	4:15	8:31	164 56-194	16/42
4.00	37:13	3:53	7:46	167 150-180	4/24
4.50	41:09	3:55	7:51	167 150-180	17/25
5.00	46:13	5:04	10:08	157 82-180	59/3
5.50	51:02	4:49	9:38	158 68-190	15/26
6.00	58:37	7:36	15:11	135 84-330	72/0
6.50	1:04:24	5:47	11:33	161 104-204	78/2
7.00	1:08:29	4:05	8:11	168 108-184	42/18
7.50	1:12:41	4:11	8:23	169 158-188	26/9
8.00	1:16:47	4:07	8:13	170 154-186	24/10
8.50	1:20:57	4:10	8:20	169 156-188	21/39
9.00	1:25:04	4:07	8:14	168 158-188	2/85
9.50	1:29:11	4:07	8:14	169 136-184	17/39
10.00	1:33:13	4:01	8:03	169 156-186	29/39
10.50	1:37:25	4:12	8:25	169 156-190	56/41
11.00	1:41:34	4:09	8:17	168 154-182	41/71
11.50	1:46:25	4:52	9:43	164 76-216	37/65
12.00	1:52:14	5:49	11:38	153 84-184	99/29
12.50	1:57:21	5:07	10:13	159 98-192	50/14
13.00	2:01:46	4:26	8:51	166 150-182	21/56
13.50	2:07:53	6:07	12:13	141 78-188	36/58
14.00	2:12:16	4:23	8:46	164 90-190	28/24
14.43	2:15:17	3:01	7:04	171 154-190	4/62

Elevation

Asc 669m, Range 422m, Flat prediction 2:09:40

Elevation Graph

Biggest Climbs (m)	Min/mi
213 5.7%	10:28
66 6.3%	9:42
61 7.2%	10:26
32 4.8%	11:22
18 6.2%	9:17
15 6.4%	8:54
See your biggest climbs

Cadence

161 (330 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.7	165	13.9	2:04:00	8:57
Walk	7.7	104	0.6	10:27	18:38
Still	0.6	-	-	50	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:45	47.16%	More
800m	3:30	7:03	52.48%	More
1km	4:35	7:22	52.42%	More
Mile	7:47	7:47	52.65%	More
5k	25:34	8:14	54.55%	More
5 miles	41:34	8:19	54.52%	More
10k	54:48	8:49	51.60%	More
10 miles	1:32:00	9:12	50.76%	More
Half	2:02:12	9:20	50.53%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:59	7:59	51.36
5km	26:34	8:33	52.48
5M	44:00	8:48	51.50
10km	55:24	8:55	51.04
10M	1:31:44	9:10	50.90
Half	2:02:08	9:19	50.17
20M	3:11:16	9:34	50.76
Mara	4:14:38	9:43	50.85

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