Thu 15th Jul 2021 at 8:00am by Bintmcskint

Run > Easy

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Time
45:46
Miles
4.02
Min/mi
11:23
Pacing
71.2%
WAVA
49.65
Stride(cm)
80
Cals
291
Cadence
177
Asc(m)
139
Hillscore
11
Surface
Road

Notes & Comments

4 comments

Eddie said: 45 mins easy

Decided on a lumpier route today and ran about in the woods a bit :-)

Legs a little tired

Split Summary
===
1) 1m - 11:46(11:46/m) 67cal 5.1/6.51mph
2) 1m - 12:24(12:24/m) 70cal 4.84/6.97mph
3) 1m - 11:46(11:46/m) 74cal 5.1/6.68mph
4) 1m - 9:35(9:35/m) 79cal 6.27/7.26mph
5) 0.02m - 15(12:29/m) 1cal 4.81/6.05mph

11:46 12:24 11:46 9:35 15

	Autumnleaves Some lumpy bits in that route!
	Badger I'd have to go the next county along to find that many lumps
	northernslowcoach Nice lumps
	Seratonin

Pin Map

0mi in 0

Pace

38%

14%

22%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.82	10:00	10:00 +47	12:12	177 122-186	40/28
1.56	20:00	10:00 +30	13:32	178 122-186	35/16
2.32	30:00	10:00	13:12	174 148-182	34/29
3.27	40:00	10:00 +6	10:27	179 170-184	29/55
4.02	48:41	8:41 +1:32	11:38	180 144-184	18/30

Elevation

Asc 139m, Range 65m, Flat prediction 40:50

Elevation Graph

Biggest Climbs (m)	Min/mi
31 4.5%	13:38
29 6.3%	13:44
22 10.9%	17:22
20 11.9%	18:39
12 10.0%	18:21
See your biggest climbs

Cadence

177 (186 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.4	177	4	45:23	11:46
Walk	3.3	131	0	1:39	1:08:52
Still	0.1	-	-	2	-
Pause	3.2	-	-	1:37	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	8:58	45.65%	More
800m	4:49	9:42	46.87%	More
1km	6:08	9:53	47.87%	More
Mile	9:52	9:52	50.60%	More
5k	36:31	11:45	47.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:28	10:28	47.67
5km	34:50	11:13	50.05
5M	57:40	11:32	49.41
10km	1:12:37	11:41	49.16
10M	2:00:15	12:02	48.99
Half	2:40:06	12:13	48.10
20M	4:10:42	12:32	48.44
Mara	5:33:47	12:44	48.25

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