Thu 17th Sep 2020 at 5:00pm by Bintmcskint

Run > Easy

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Time
45:10
Miles
4.67
Min/mi
9:40
Pacing
74%
WAVA
58.05
Stride(cm)
94
Cals
384
Cadence
176
Asc(m)
115
Hillscore
4
Surface
Road

Notes & Comments

4 comments

Eddie said: 5 mins easy

Ran to Homebase. It was closed.
Also ran with music for a change. Chose the Some Work All Play (David and Megan Roche) playlist on Spotify. Nothing I'd ever heard of or would normally listen to but actually really enjoyed it. Body a little less tired today :-)

Almost ready for the hard work to start again next week.

Split Summary
===
1) 1m - 10:15(10:15/m) 82cal 5.85/7.06mph
2) 1m - 9:19(9:19/m) 82cal 6.44/7.62mph
3) 1m - 9:34(9:34/m) 83cal 6.27/6.74mph
4) 1m - 9:33(9:33/m) 84cal 6.28/6.99mph
5) 0.67m - 6:29(9:45/m) 53cal 6.16/7.14mph

10:15 9:19 9:34 9:33 6:29

	northernslowcoach
	Autumnleaves Looks nice
	Seratonin
	Corrah Good running

Pin Map

0mi in 0

Pace

15%

25%

41%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:18	1:18	10:28	170 122-176	1/3
0.25	2:39	1:20	10:43	175 172-176	2/1
0.38	4:07	1:28 +7	11:42	172 126-180	2/1
0.50	5:27	1:20	10:40	178 176-180	1/4
0.63	6:40	1:13	9:45	178 176-180	3/1
0.75	8:00	1:20 +4	10:38	174 152-178	2/3
0.88	9:12	1:12	9:39	176 172-178	1/4
1.00	10:25	1:13	9:47	177 174-180	1/8
1.13	11:33	1:08	9:04	177 174-180	0/5
1.25	12:52	1:19 +12	10:31	179 178-182	1/2
1.38	14:46	1:54 +48	15:14	177 176-180	1/1
1.50	16:07	1:20	10:43	177 176-178	4/0
1.63	17:20	1:14	9:49	178 176-180	6/0
1.75	18:30	1:10	9:17	179 178-180	1/6
1.88	19:37	1:07	8:56	183 180-184	1/2
2.00	20:44	1:07	8:55	182 178-184	2/1
2.13	21:53	1:09	9:11	180 178-184	1/2
2.25	23:48	1:55 +50	15:22	179 178-182	3/1
2.38	25:07	1:19 +6	10:29	179 178-182	2/0
2.50	26:35	1:29 +15	11:50	174 122-178	4/2
2.63	28:03	1:27 +16	11:39	171 122-180	2/2
2.75	29:14	1:11	9:31	178 174-180	5/1
2.88	30:31	1:17	10:16	178 176-180	4/0
3.00	32:21	1:50 +34	14:38	172 122-182	3/1
3.13	33:33	1:12	9:36	181 176-184	4/2
3.25	35:09	1:36 +22	12:47	176 126-182	10/2
3.38	36:22	1:13	9:46	179 176-180	6/0
3.50	37:31	1:09	9:14	180 178-182	6/2
3.63	39:13	1:42 +27	13:33	176 122-182	2/4
3.75	40:25	1:12	9:36	180 178-182	3/2
3.88	41:30	1:05	8:43	180 178-182	1/4
4.00	42:44	1:13	9:47	179 176-182	5/3
4.13	43:54	1:10	9:23	181 180-182	0/6
4.25	45:18	1:24 +14	11:14	182 176-190	1/8
4.38	47:11	1:53 +46	15:01	177 128-186	3/7
4.50	48:24	1:13	9:47	179 178-180	6/3
4.63	49:45	1:21	10:49	179 176-182	7/1
4.66	50:13	28	11:40	181 180-182	0/3

Elevation

Asc 115m, Range 42m, Flat prediction 43:21

Elevation Graph

Biggest Climbs (m)	Min/mi
14 2.0%	11:09
11 1.3%	11:07
11 5.2%	9:40
See your biggest climbs

Cadence

176 (190 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.4	178	4.6	44:45	9:55
Walk	8.1	122	0	4:12	2:35:43
Pause	2.5	-	-	1:16	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:52	45.72%	More
800m	4:28	9:00	49.84%	More
1km	5:39	9:05	51.43%	More
Mile	9:53	9:53	49.92%	More
5k	33:07	10:40	52.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:49	8:49	55.95
5km	29:19	9:26	58.79
5M	48:33	9:43	58.00
10km	1:01:08	9:50	57.70
10M	1:41:14	10:07	57.49
Half	2:14:47	10:17	56.43
20M	3:31:04	10:33	56.79
Mara	4:41:01	10:44	56.56

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