Sat 4th Oct 2014 at 8:00am by SooWoo

Run > General

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Time
3:04:19
Miles
16.49
Min/mi
11:11
Pacing
0%
WAVA
47.84
Stride(cm)
89
Cals
2012
Cadence
162
Asc(m)
42
Hillscore
45
Surface
Road

recce

Notes & Comments

Glen Ogle Recce Part 1
with Ultra Dafties Alan, Gavin, Gerry, Lynn and Emma

Split Summary
===
1) 1m - 12:08(12:08/m) 119cal 2.21/3.28/hr
2) 1m - 14:19(14:19/m) 114cal 1.87/2.95/hr
3) 1m - 10:20(10:20/m) 130cal 2.6/3.12/hr
4) 1m - 14:59(14:59/m) 105cal 1.79/3.12/hr
5) 1m - 9:38(9:38/m) 123cal 2.78/3.15/hr
6) 1m - 9:49(9:49/m) 126cal 2.73/4.96/hr
7) 1m - 11:19(11:19/m) 118cal 2.37/3.38/hr
8) 1m - 9:43(9:43/m) 128cal 2.76/3.56/hr
9) 1m - 12:15(12:15/m) 124cal 2.19/4.06/hr
10) 1m - 12:43(12:43/m) 120cal 2.11/3.11/hr
11) 1m - 10:41(10:41/m) 121cal 2.51/3.1/hr
12) 1m - 10:23(10:23/m) 126cal 2.58/3.09/hr
13) 1m - 9:28(9:28/m) 123cal 2.83/3.32/hr
14) 1m - 9:45(9:45/m) 130cal 2.75/4.67/hr
15) 1m - 10:49(10:49/m) 124cal 2.48/3.12/hr
16) 1m - 11:16(11:16/m) 120cal 2.38/3.28/hr
17) 0.49m - 4:45(9:45/m) 61cal 2.75/2.99/hr

12:08 14:19 10:20 14:59 9:38 9:49 11:19 9:43 12:15 12:43 10:41 10:23 9:28 9:45 10:49 11:16 4:45

Pin Map

0mi in 0

Pace

74%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:17	5:17	10:34	164 110-178	38/2
1.00	12:08	6:51	13:42	141 112-180	48/0
1.50	20:18	8:10	16:19	134 104-176	35/5
2.00	26:27	6:09	12:18	147 112-176	0/43
2.50	31:25	4:58	9:56	171 166-176	5/20
3.00	36:46	5:21	10:43	168 112-178	34/2
3.50	42:59	6:13	12:26	154 114-178	67/4
4.00	51:46	8:46	17:33	119 104-170	10/23
4.50	56:42	4:56	9:52	172 120-180	0/21
5.00	1:01:24	4:42	9:25	170 80-178	1/50
5.50	1:06:23	4:59	9:57	173 166-182	6/43
6.00	1:11:13	4:51	9:41	171 120-180	10/10
6.50	1:16:38	5:25	10:49	166 120-178	10/1
7.00	1:22:32	5:54	11:48	148 112-180	5/4
7.50	1:27:28	4:56	9:53	172 120-180	0/13
8.00	1:32:15	4:46	9:33	175 166-182	9/5
8.50	1:36:56	4:41	9:23	176 170-184	54/0
9.00	1:44:29	7:33	15:06	140 108-178	7/0
9.50	1:51:50	7:21	14:41	140 100-178	15/1
10.00	1:57:12	5:22	10:45	171 120-178	11/1
10.50	2:02:19	5:06	10:13	167 120-180	12/11
11.00	2:07:54	5:35	11:09	168 110-180	2/11
11.50	2:16:10	8:16	16:32	172 112-178	2/10
12.00	2:23:27	7:17	14:34	170 108-178	1/14
12.50	2:28:12	4:45	9:30	173 170-178	0/19
13.00	2:32:55	4:43	9:27	175 172-178	0/45
13.50	2:37:48	4:53	9:45	172 110-178	12/7
14.00	2:42:40	4:52	9:45	176 170-184	12/2
14.50	2:47:39	4:58	9:57	175 170-178	3/13
15.00	2:53:29	5:50	11:41	160 110-180	3/2
15.50	3:02:47	9:18	18:37	165 112-180	3/14
16.00	3:08:25	5:38	11:16	165 108-180	13/3
16.48	3:30:53	22:28	46:27	160 120-180	3/9

Elevation

Asc 42m, Range 153m, Flat prediction 3:00:19

Elevation Graph

Biggest Climbs (m)	Min/mi
137 7.4%	13:15
123 3.0%	11:52
69 9.4%	12:41
38 5.9%	11:07
26 1.4%	9:49
19 2.9%	11:48
See your biggest climbs

Cadence

162 (184 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	70.1	174	13.7	2:27:52	10:47
Walk	29.9	117	2.8	1:03:01	22:45

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:13	8:54	41.69%	More
800m	4:35	9:14	44.22%	More
1km	5:45	9:16	45.90%	More
Mile	9:25	9:25	47.66%	More
5k	30:46	9:54	50.96%	More
5 miles	51:58	10:24	49.23%	More
10k	1:07:27	10:51	47.49%	More
10 miles	1:50:50	11:05	47.51%	More
Half	2:27:14	11:14	46.98%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:53	8:53	50.51
5km	30:18	9:45	51.74
5M	50:41	10:08	50.48
10km	1:04:07	10:19	49.95
10M	1:47:18	10:44	49.08
Half	2:23:42	10:58	47.81
20M	3:47:06	11:21	47.49
Mara	5:04:09	11:37	46.88

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