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Sun 12th May 2024 at 10:32am by CT

Run > Long Run

warm

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Time
30:19
Miles
3.26
Min/mi
9:18
Pacing
85.3%
WAVA
63.38
Stride(cm)
100
Cals
334
Cadence
174
Asc(m)
133
Hillscore
2
Surface
Mixed

Notes & Comments

Harrow Lodge Park, ECP

Long run - part 3. After coffee & milkshake at Lake Palace. Very difficult to get going again as feet were quite painful. Good to make up the full mileage to 15 miles.

1) 1mi - 9:53(9:53/mi) 104cal 6.07/6.64mph
2) 1mi - 9:28(9:28/mi) 100cal 6.34/6.72mph
3) 1mi - 8:46(8:46/mi) 104cal 6.84/7.16mph
4) 0.26mi - 2:11(8:18/mi) 26cal 7.23/7.2mph

9:53 9:28 8:46 2:11

Pace

15%

30%

49%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:14	1:14	9:49	175 174-178	10/0
0.25	2:28	1:15	9:58	173 170-178	9/0
0.38	3:48	1:19	10:36	175 172-178	13/0
0.50	5:00	1:12	9:35	174 172-176	10/0
0.63	6:12	1:12	9:39	174 170-178	6/0
0.75	7:30	1:18	10:23	173 170-176	16/0
0.88	8:37	1:08	9:00	175 174-176	3/0
1.00	9:53	1:16	10:06	174 172-178	9/0
1.13	11:03	1:10	9:22	172 162-176	1/8
1.25	12:19	1:15 +7	10:02	176 174-178	4/2
1.38	14:02	1:43 +31	13:44	174 168-178	3/2
1.50	15:15	1:14	9:48	173 158-176	2/4
1.63	16:26	1:11	9:28	174 172-176	2/3
1.75	17:36	1:10	9:18	173 172-176	3/2
1.88	18:51	1:14	9:55	173 168-176	4/5
2.00	20:00	1:09	9:14	172 166-174	10/1
2.13	21:05	1:05	8:44	173 172-174	3/13
2.25	22:14	1:09	9:08	173 172-174	5/2
2.38	23:22	1:08	9:04	173 172-174	5/1
2.50	24:29	1:07	8:57	173 172-174	4/1
2.63	25:34	1:05	8:43	174 172-174	3/4
2.75	26:38	1:03	8:28	173 172-174	3/2
2.88	27:41	1:04	8:29	174 172-176	3/3
3.00	28:46	1:05	8:37	175 174-176	3/2
3.13	29:48	1:02	8:16	175 174-176	2/3
3.25	30:50	1:02	8:15	175 172-176	5/6
3.26	30:57	7	9:12	173 172-174	0/0

Elevation

Asc 133m, Range 87m, Flat prediction 30:12

Elevation Graph

Biggest Climbs (m)	Min/mi
13 5.3%	9:26
12 4.0%	9:48
See your biggest climbs

Cadence

174 (178 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.9	173	3.3	30:17	9:29
Walk	0.0	0	0	0	NAN:00:00
Still	0.1	-	-	2	-
Pause	2.0	-	-	38	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:16	51.30%	More
800m	4:10	8:24	57.38%	More
1km	5:14	8:25	59.42%	More
Mile	8:36	8:36	60.76%	More
5k	29:23	9:27	62.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:40	8:40	60.34
5km	28:49	9:17	63.41
5M	47:42	9:32	62.69
10km	1:00:04	9:40	62.40
10M	1:39:28	9:57	62.29
Half	2:12:26	10:07	61.21
20M	3:27:23	10:22	61.76
Mara	4:36:06	10:32	61.61

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