Mon 5th Jun 2023 at 5:55am by Gritts!

Run > General

Follow User
0 👍

Time
30:00
Miles
3.71
Min/mi
8:05
Pacing
93%
WAVA
58.49
Stride(cm)
113
Cals
421
Cadence
175
Asc(m)
216
Hillscore
16
Surface
Road

Notes & Comments

Split Summary
===
1) 1mi - 7:49(7:49/mi) 114cal 7.67/8.25mph
2) 1mi - 8:34(8:34/mi) 114cal 7.01/7.7mph
3) 1mi - 8:05(8:05/mi) 113cal 7.42/8.08mph
4) 0.71mi - 5:33(7:49/mi) 80cal 7.67/8.14mph

7:49 8:34 8:05 5:33

Pace

21%

69%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	59	59	7:51	176 172-178	10/0
0.25	1:57	58	7:41	177 176-178	10/0
0.38	2:55	59	7:49	177 174-180	10/1
0.50	3:55	1:00	7:58	180 178-182	6/1
0.63	4:52	58	7:40	182 178-184	6/11
0.75	5:50	57	7:38	180 178-182	2/9
0.88	6:49	1:00	7:57	181 178-182	7/2
1.00	7:49	59	7:56	182 180-184	2/4
1.13	8:47	58	7:47	182 180-184	15/3
1.25	9:48	1:01	8:08	179 178-182	6/5
1.38	10:55	1:07	8:54	178 174-180	9/2
1.50	11:59	1:04	8:32	174 172-176	5/6
1.63	13:02	1:03	8:22	172 170-176	1/10
1.75	14:10	1:08	9:03	171 168-172	3/20
1.88	15:16	1:07	8:53	174 172-176	29/4
2.00	16:22	1:06	8:50	174 172-176	29/7
2.13	17:25	1:03	8:23	173 170-174	17/4
2.25	18:24	59	7:53	173 172-174	0/13
2.38	19:25	1:01	8:06	173 170-174	9/0
2.50	20:28	1:02	8:19	170 168-172	2/13
2.63	21:27	59	7:53	168 166-170	0/11
2.75	22:25	58	7:48	173 172-176	3/7
2.88	23:21	55	7:23	174 172-176	7/1
3.00	24:27	1:07	8:54	174 170-178	5/13
3.13	25:22	55	7:19	173 168-176	14/4
3.25	26:20	58	7:42	176 174-178	2/16
3.38	27:26	1:06	8:46	174 166-176	2/16
3.50	28:23	57	7:36	176 174-178	14/0
3.63	29:23	1:00	7:58	176 174-176	7/4
3.71	30:05	42 +5	8:23	175 172-176	2/3

Elevation

Asc 216m, Range 76m, Flat prediction 30:10

Elevation Graph

Biggest Climbs (m)	Min/mi
37 5.2%	7:45
32 22.8%	8:19
22 7.8%	7:56
22 17.1%	8:58
15 7.1%	7:36
14 9.3%	7:25
See your biggest climbs

Cadence

175 (184 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	175	3.7	30:05	8:07
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:26	44.70%	More
800m	3:51	7:44	50.42%	More
1km	4:49	7:44	52.52%	More
Mile	7:47	7:47	55.19%	More
5k	25:11	8:06	58.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:28	7:28	57.49
5km	24:51	8:00	58.79
5M	41:10	8:14	57.79
10km	51:49	8:20	57.34
10M	1:25:49	8:35	57.22
Half	1:54:16	8:43	56.43
20M	2:58:56	8:57	57.10
Mara	3:58:13	9:06	57.19

Bespoke Fields

Amend your bespoke fields

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry

Marathon Training
10k Training
Ultra Training