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Sun 12th May 2024 at 8:02am by CT

Run > Long Run

warm

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Time
1:33:32
Miles
10.17
Min/mi
9:12
Pacing
90.9%
WAVA
67.40
Stride(cm)
100
Cals
1053
Cadence
174
Asc(m)
313
Hillscore
8
Surface
Mixed

Notes & Comments

Harrow Lodge Park, Hx, Pages Wood, Upminster, Hx, Harrow Lodge Park

10 mile loop with John E & Luke. Really nice to be running & chatting. Mostly taking it easy pace but felt it on the hills & towards the end, especially as it was a warm day too.

1) 1mi - 10:07(10:07/mi) 103cal 5.93/6.64mph
2) 1mi - 9:55(9:55/mi) 105cal 6.06/6.43mph
3) 1mi - 9:53(9:53/mi) 104cal 6.08/6.53mph
4) 1mi - 9:38(9:38/mi) 104cal 6.23/6.72mph
5) 1mi - 8:48(8:48/mi) 103cal 6.81/7.58mph
6) 1mi - 8:53(8:53/mi) 103cal 6.76/7.16mph
7) 1mi - 8:57(8:57/mi) 103cal 6.71/7.35mph
8) 1mi - 8:43(8:43/mi) 103cal 6.88/7.33mph
9) 1mi - 8:57(8:57/mi) 104cal 6.7/7.47mph
10) 1mi - 8:23(8:23/mi) 105cal 7.16/7.6mph
11) 0.17mi - 1:19(7:52/mi) 16cal 7.63/7.47mph

10:07 9:55 9:53 9:38 8:48 8:53 8:57 8:43 8:57 8:23 1:19

Pace

37%

45%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:05	5:05	10:10	173 166-178	28/17
1.00	10:07	5:02	10:04	174 170-182	22/20
1.50	14:59	4:52	9:45	173 170-178	29/20
2.00	20:01	5:02	10:04	173 168-176	24/26
2.50	24:50	4:49	9:37	173 170-178	21/16
3.00	29:54	5:04	10:08	172 164-178	18/13
3.50	34:38	4:45	9:29	173 170-178	19/27
4.00	39:32	4:53	9:47	173 170-176	31/18
4.50	43:59	4:27	8:55	173 150-178	9/29
5.00	48:20	4:21	8:42	175 172-180	16/19
5.50	52:40	4:20	8:39	175 170-176	14/14
6.00	57:13	4:33	9:06	175 172-178	25/9
6.50	1:01:45	4:32	9:04	175 170-182	21/13
7.00	1:06:23	4:39 +13	9:17	176 168-186	15/23
7.50	1:10:42	4:19	8:38	176 168-180	9/15
8.00	1:15:07	4:24	8:48	174 170-180	17/36
8.50	1:19:52	4:45	9:31	175 172-180	33/19
9.00	1:24:04	4:12	8:24	176 174-180	16/17
9.50	1:28:19	4:16	8:31	178 174-184	10/15
10.00	1:32:26	4:07	8:14	176 172-180	9/18
10.17	1:33:46	1:20	7:53	178 174-180	2/3

Elevation

Asc 313m, Range 45m, Flat prediction 1:33:08

Elevation Graph

Biggest Climbs (m)	Min/mi
19 4.2%	9:21
14 7.1%	9:37
12 6.9%	8:57
12 5.4%	10:23
12 4.4%	9:02
10 4.7%	10:26
See your biggest climbs

Cadence

174 (186 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	174	10.2	1:33:33	9:13
Walk	0.0	0	0	0	NAN:00:00
Pause	0.2	-	-	13	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:58	53.17%	More
800m	4:01	8:04	59.68%	More
1km	5:03	8:07	61.61%	More
Mile	8:17	8:17	63.10%	More
5k	26:52	8:39	68.03%	More
5 miles	43:57	8:47	68.04%	More
10k	54:41	8:48	68.55%	More
10 miles	1:32:04	9:12	67.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:00	8:00	65.37
5km	26:37	8:34	68.65
5M	44:04	8:49	67.86
10km	55:29	8:56	67.56
10M	1:31:53	9:11	67.43
Half	2:02:19	9:20	66.27
20M	3:11:33	9:35	66.86
Mara	4:15:02	9:44	66.70

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