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Mon 6th May 2024 at 6:42pm by CT

Run > Long Run

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Time
11:04
Miles
1.24
Min/mi
8:55
Pacing
96.7%
WAVA
60.84
Stride(cm)
103
Cals
126
Cadence
175
Asc(m)
27
Surface
Road

Notes & Comments

Long run - part 2. Lincoln Ave to home.

Very difficult to get going again & heels painful.

1) 1mi - 9:00(9:00/mi) 102cal 6.66/6.91mph
2) 0.24mi - 2:04(8:30/mi) 24cal 7.06/7.18mph

9:00 2:04

Pace

15%

85%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	35	35	9:22	155 94-176	0/0
0.13	1:09	33	8:56	175 174-176	3/1
0.19	1:43	35	9:12	174 172-176	2/0
0.25	2:18	35	9:20	174 172-176	3/0
0.31	2:54	35	9:27	176 174-182	2/1
0.38	3:27	34	8:58	176 172-178	1/7
0.44	4:00	33	8:51	176 174-178	1/0
0.50	4:33	33	8:49	178 174-182	0/4
0.56	5:06	33	8:47	176 174-178	6/0
0.63	5:39	33	8:49	175 174-178	0/2
0.69	6:14	34	9:05	176 174-176	1/1
0.75	6:48	35	9:13	176 174-176	2/1
0.81	7:21	33	8:44	177 176-180	1/1
0.88	7:54	33	8:54	177 174-180	2/0
0.94	8:27	33	8:47	176 176-178	1/1
1.00	9:00	33	8:41	177 174-178	1/0
1.06	9:32	32	8:35	176 174-176	2/1
1.13	10:04	32	8:36	176 176-178	0/1
1.19	10:36	32	8:34	176 176-176	4/0
1.24	11:04	28	8:21	177 176-180	0/2

Elevation

Asc 27m, Range 10m, Flat prediction 11:04

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

175 (182 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	175	1.2	11:03	8:54
Walk	0.2	94	0	1	21:50

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:31	49.82%	More
800m	4:18	8:40	55.59%	More
1km	5:25	8:43	57.35%	More
Mile	8:49	8:49	59.29%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:49	8:49	59.32
5km	29:18	9:26	62.36
5M	48:31	9:42	61.64
10km	1:01:05	9:50	61.36
10M	1:41:09	10:07	61.25
Half	2:14:41	10:17	60.19
20M	3:30:54	10:33	60.73
Mara	4:40:48	10:43	60.57

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