F'Laps - Saturday 5th July

Join in with our challenge this Saturday. Run a set distance every hour until you can't run any more!

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Thu 9th Mar 2023 at 1:04pm by Bladerunner

Run > General

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Time
47:05
Miles
3.65
Min/mi
12:54
Pacing
67.1%
WAVA
41.61
Stride(cm)
82
Cals
476
Cadence
151
Asc(m)
134
Hillscore
11
Surface
Road

Notes & Comments

Split Summary
===
1) 0.62m - 12:06(19:29/m) 61cal 3.08/4.07mph
2) 0.62m - 10:12(16:24/m) 72cal 3.66/6.76mph
3) 0.62m - 6:49(10:58/m) 90cal 5.47/6.3mph
4) 0.62m - 6:26(10:22/m) 89cal 5.79/6.43mph
5) 0.62m - 6:09(9:53/m) 87cal 6.07/6.47mph
6) 0.54m - 5:23(10:00/m) 77cal 6/6.57mph

12:06 10:12 6:49 6:26 6:09 5:23

Pace

29%

32%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:22	2:22	18:54	122 114-128	9/3
0.25	4:48	2:27	19:33	121 116-122	0/16
0.38	7:21	2:32	20:17	120 110-122	3/5
0.50	9:46	2:25	19:20	117 110-122	6/6
0.63	12:09	2:23	19:04	119 112-122	8/1
0.75	14:43	2:34	20:36	118 106-122	5/9
0.88	17:08	2:25	19:19	117 108-122	2/7
1.00	19:43	2:36	20:44	119 112-122	14/1
1.13	21:03	1:19	10:33	162 122-170	0/6
1.25	22:22	1:20	10:36	167 160-176	2/7
1.38	23:42	1:20	10:39	162 160-166	10/5
1.50	25:11	1:29	11:52	161 160-164	5/15
1.63	26:30	1:19	10:33	165 160-170	14/1
1.75	27:51	1:21	10:49	163 160-170	0/19
1.88	29:13	1:22	10:58	162 160-166	13/4
2.00	30:34	1:21	10:47	162 158-166	4/13
2.13	31:44	1:10	9:21	167 160-172	7/2
2.25	32:59	1:15	9:58	168 164-170	7/8
2.38	34:18	1:19	10:28	163 162-166	3/6
2.50	35:42	1:25	11:18	162 160-164	18/3
2.63	36:55	1:13	9:44	167 164-168	0/18
2.75	38:06	1:11	9:28	169 166-172	1/4
2.88	39:25	1:18	10:28	164 160-168	5/2
3.00	40:43	1:18	10:23	163 156-166	7/2
3.13	41:51	1:09	9:08	169 166-170	6/8
3.25	43:05	1:13	9:45	169 168-170	2/8
3.38	44:20	1:15	10:01	165 160-168	17/7
3.50	45:43	1:23	11:07	161 154-164	8/11
3.63	46:51	1:08	9:06	168 166-170	4/13

Elevation

Asc 134m, Range 35m, Flat prediction 47:58

Elevation Graph

Biggest Climbs (m)	Min/mi
26 12.2%	10:37
22 10.2%	10:38
21 7.1%	11:20
15 9.1%	18:51
11 5.7%	10:41
10 9.5%	10:34
See your biggest climbs

Cadence

151 (176 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	60.8	165	2.7	28:35	10:29
Walk	39.2	119	0.9	18:24	20:08

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:19	9:18	39.36%	More
800m	4:53	9:50	44.71%	More
1km	6:05	9:47	47.62%	More
Mile	9:55	9:55	51.12%	More
5k	36:39	11:48	45.27%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:56	11:56	42.50
5km	39:41	12:46	41.81
5M	1:05:44	13:09	41.35
10km	1:22:45	13:19	41.11
10M	2:17:02	13:42	40.89
Half	3:02:27	13:56	40.61
20M	4:45:43	14:17	40.70
Mara	6:20:24	14:31	40.96

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