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Wed 1st May 2024 at 7:37am by CT

Run > Steady-State

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Time
47:20
Miles
5.49
Min/mi
8:37
Pacing
83.2%
WAVA
69.66
Stride(cm)
106
Cals
562
Cadence
176
Asc(m)
148
Hillscore
3
Surface
Mixed

Notes & Comments

ECP, Central Park, lakes, ECP

Early morning run with John. Didn’t sleep too well so felt quite tired. But pace was actually OK - pleased with that. 9:09-8:23. As always it was good to get out early.

1) 1mi - 9:09(9:09/mi) 103cal 6.56/7.22mph
2) 1mi - 8:27(8:27/mi) 103cal 7.1/7.6mph
3) 1mi - 8:37(8:37/mi) 101cal 6.97/7.28mph
4) 1mi - 8:42(8:42/mi) 102cal 6.9/7.33mph
5) 1mi - 8:23(8:23/mi) 103cal 7.16/7.47mph
6) 0.49mi - 4:03(8:14/mi) 50cal 7.29/7.45mph

9:09 8:27 8:37 8:42 8:23 4:03

Pace

58%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:36	2:36 +5	10:24	173 168-180	8/0
0.50	4:50	2:14	8:56	179 174-184	21/8
0.75	7:03	2:14	8:54	177 172-180	6/7
1.00	9:14	2:11	8:44	176 172-178	10/13
1.25	11:25	2:11	8:43	177 174-178	10/8
1.50	13:33	2:08	8:30	177 174-180	9/9
1.75	15:37	2:04	8:16	176 174-178	9/7
2.00	17:42	2:05	8:21	178 174-180	8/12
2.25	19:54	2:12	8:47	177 172-178	5/9
2.50	22:01	2:08	8:31	177 174-180	6/8
2.75	24:17	2:15 +6	9:02	177 174-180	11/9
3.00	26:24	2:07	8:29	176 174-180	11/8
3.25	29:29	3:05 +48	12:20	173 114-180	6/13
3.50	31:39	2:10	8:40	176 172-178	12/6
3.75	33:45	2:06	8:23	177 174-178	8/10
4.00	35:53	2:08	8:33	176 174-178	2/5
4.25	37:59	2:06	8:23	176 174-178	9/6
4.50	40:03	2:05	8:18	177 176-178	3/6
4.75	42:08	2:05	8:21	176 174-178	8/6
5.00	44:16	2:08	8:30	176 174-178	12/16
5.25	46:23	2:07	8:27	176 172-178	9/5
5.49	48:19	1:56	8:02	177 176-180	7/10

Elevation

Asc 148m, Range 24m, Flat prediction 46:53

Elevation Graph

Biggest Climbs (m)	Min/mi
22 4.6%	10:03
11 8.2%	8:29
See your biggest climbs

Cadence

176 (184 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.1	176	5.5	47:25	8:39
Walk	1.7	114	0	49	14:15:12
Pause	0.2	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:59	53.05%	More
800m	4:06	8:15	58.34%	More
1km	5:09	8:17	60.37%	More
Mile	8:20	8:20	62.81%	More
5k	27:16	8:47	67.00%	More
5 miles	43:34	8:43	68.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:47	7:47	67.19
5km	25:53	8:20	70.60
5M	42:52	8:34	69.76
10km	53:58	8:41	69.46
10M	1:29:23	8:56	69.31
Half	1:59:00	9:05	68.12
20M	3:06:21	9:19	68.73
Mara	4:08:06	9:28	68.56

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