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Sat 20th Apr 2024 at 8:03am by RossN

Run > General

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Time
23:26
Miles
3.11
Min/mi
7:32
Pacing
94.6%
WAVA
72.25
Stride(cm)
110
Cals
329
Cadence
194
Asc(m)
39
Hillscore
6
Surface
Road

Notes & Comments

1) 1km - 4:31(4:31/km) 65cal 13.27/16.89kmph
2) 1km - 4:48(4:48/km) 67cal 12.49/13.74kmph
3) 1km - 4:40(4:40/km) 66cal 12.88/17.4kmph
4) 1km - 4:48(4:48/km) 66cal 12.48/13.27kmph
5) 1km - 4:34(4:34/km) 64cal 13.15/16.53kmph
6) 0.03km - 5(3:03/km) 1cal 19.66/13.77kmph
Nice cool morning. That went OK. Probably more warm-up needed.

4:31 4:48 4:40 4:48 4:34 5

Pace

12%

76%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	52	52	6:59	192 118-208	0/1
0.25	1:44	52	6:55	195 184-206	1/1
0.38	2:41	57	7:34	199 196-204	5/0
0.50	3:37	56	7:26	196 176-206	0/1
0.63	4:33	57	7:33	198 192-204	0/4
0.75	5:30	57	7:36	200 188-208	4/0
0.88	6:26	56	7:25	199 192-208	4/0
1.00	7:26	1:00	8:02	192 178-198	0/1
1.13	8:26	59	7:55	194 188-202	0/3
1.25	9:22	57	7:33	193 188-194	0/4
1.38	10:19	57	7:35	198 188-204	0/4
1.50	11:15	56	7:29	194 188-202	0/2
1.63	12:13	58	7:42	192 178-200	0/0
1.75	13:08	55	7:22	184 178-200	2/0
1.88	14:04	56	7:26	195 178-206	4/0
2.00	15:04	1:01	8:05	193 190-196	4/0
2.13	16:03	58	7:45	192 184-198	3/0
2.25	17:03	1:01	8:05	193 188-196	1/0
2.38	18:00	56	7:31	188 178-200	0/3
2.50	18:54	55	7:17	195 188-200	0/4
2.63	19:47	53	7:01	192 180-202	3/1
2.75	20:44	57	7:37	192 184-196	1/0
2.88	21:43	59	7:51	193 186-198	0/5
3.00	22:37	54	7:10	197 184-204	1/1
3.12	23:26	49	6:39	188 124-204	1/0

Elevation

Asc 39m, Range 14m, Flat prediction 23:12

Elevation Graph

Biggest Climbs (m)	Min/mi
14 1.5%	7:44
10 1.8%	7:39
See your biggest climbs

Cadence

194 (208 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.0	194	3.1	23:12	7:30
Walk	1.0	122	0	14	7:26

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:47	55.61%	More
800m	3:34	7:10	62.74%	More
1km	4:31	7:16	64.51%	More
Mile	7:24	7:24	66.86%	More
5k	23:16	7:29	72.61%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:02	7:02	70.41
5km	23:24	7:32	72.20
5M	38:46	7:45	71.44
10km	48:48	7:51	71.08
10M	1:20:49	8:05	71.20
Half	1:47:36	8:13	70.35
20M	2:48:30	8:26	71.19
Mara	3:44:20	8:34	71.30

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