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Mon 6th May 2024 at 4:27pm by CT

Run > Long Run

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Time
1:18:28
Miles
9.04
Min/mi
8:41
Pacing
86.3%
WAVA
71.10
Stride(cm)
106
Cals
928
Cadence
176
Asc(m)
232
Hillscore
1
Surface
Road

Notes & Comments

Rainham Rd S, Reede Rd, Parsloes Ave, Porters Ave, Gale St, Ripple Rd, New Rd, Ballards Rd, Rainham Rd S, Foxlands Ln, ECP lake, Dagenham Rd, Lincoln Ave

Bank holiday long run - part 1. Shins tight & heels sore after all the walking on Saturday & wearing heels yesterday. Different route to usual around Dagenham. Good to do a longer run as I didn’t get out yesterday.

1) 1mi - 9:06(9:06/mi) 103cal 6.59/7.16mph
2) 1mi - 8:42(8:42/mi) 103cal 6.89/7.03mph
3) 1mi - 8:34(8:34/mi) 102cal 7.01/7.26mph
4) 1mi - 8:33(8:33/mi) 103cal 7.01/7.26mph
5) 1mi - 8:33(8:33/mi) 103cal 7.02/7.35mph
6) 1mi - 8:38(8:38/mi) 104cal 6.95/7.49mph
7) 1mi - 8:48(8:48/mi) 100cal 6.82/7.37mph
8) 1mi - 8:43(8:43/mi) 104cal 6.88/7.76mph
9) 1mi - 8:30(8:30/mi) 103cal 7.05/7.45mph
10) 0.04mi - 20(8:45/mi) 3cal 6.85/6.97mph

9:06 8:42 8:34 8:33 8:33 8:38 8:48 8:43 8:30 20

Pace

74%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:21	2:21	9:25	173 170-174	9/9
0.50	4:39	2:18	9:12	173 172-176	7/10
0.75	6:51	2:11	8:45	174 172-178	6/6
1.00	9:06	2:16	9:03	174 172-176	9/6
1.25	11:18	2:12	8:47	175 172-178	6/7
1.50	13:28	2:10	8:41	175 170-178	5/9
1.75	15:39	2:10	8:41	174 174-178	7/7
2.00	17:48	2:10	8:39	175 172-178	5/6
2.25	20:00	2:11	8:45	175 174-178	12/6
2.50	22:11	2:11	8:45	174 162-178	6/9
2.75	24:17	2:06	8:25	175 174-178	11/10
3.00	26:22	2:05	8:18	175 168-178	9/15
3.25	28:32	2:10	8:39	176 174-178	10/8
3.50	30:42	2:10	8:40	174 170-178	10/7
3.75	32:48	2:07	8:27	175 174-178	6/8
4.00	34:55	2:07	8:28	176 174-180	9/11
4.25	37:04	2:08	8:34	176 172-178	5/4
4.50	39:10	2:07	8:27	177 174-178	6/9
4.75	41:18	2:07	8:29	176 174-178	10/9
5.00	44:11	2:53 +45	11:34	175 164-180	12/13
5.25	46:23	2:12	8:48	176 174-178	5/8
5.50	48:29	2:06	8:23	176 174-180	9/9
5.75	50:41	2:12	8:48	177 174-180	7/10
6.00	52:51	2:10	8:41	176 174-178	12/7
6.25	55:30	2:39 +32	10:36	177 174-180	10/7
6.50	57:48	2:18	9:13	175 172-178	9/7
6.75	59:56	2:08	8:31	178 176-182	7/6
7.00	1:02:11	2:15	8:58	178 174-182	11/7
7.25	1:04:21	2:10	8:41	176 170-178	8/11
7.50	1:06:27	2:06	8:25	177 176-180	8/6
7.75	1:08:44	2:16	9:06	176 170-180	6/8
8.00	1:10:54	2:11	8:42	176 172-180	8/8
8.25	1:13:02	2:08	8:32	177 174-180	10/8
8.50	1:15:10	2:07	8:29	177 174-178	11/4
8.75	1:17:17	2:07	8:27	178 174-180	6/15
9.00	1:19:24	2:08	8:31	175 172-178	5/6
9.04	1:19:45	21	9:10	176 176-176	1/1

Elevation

Asc 232m, Range 25m, Flat prediction 1:18:29

Elevation Graph

Biggest Climbs (m)	Min/mi
10 6.3%	8:34
See your biggest climbs

Cadence

176 (182 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	175	9	1:19:13	8:49
Walk	0.0	0	0	0	NAN:00:00
Pause	0.7	-	-	32	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:10	51.87%	More
800m	4:09	8:20	57.75%	More
1km	5:12	8:23	59.69%	More
Mile	8:28	8:28	61.77%	More
5k	26:33	8:33	68.80%	More
5 miles	43:44	8:45	68.38%	More
10k	54:46	8:49	68.44%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:36	7:36	68.81
5km	25:18	8:09	72.22
5M	41:53	8:23	71.40
10km	52:44	8:29	71.08
10M	1:27:20	8:44	70.94
Half	1:56:16	8:53	69.72
20M	3:02:04	9:06	70.35
Mara	4:02:24	9:15	70.17

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