Fri 6th Mar 2015 at 9:00am by Liliaicha

Run > General

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Time
30:55
Miles
3.11
Min/mi
9:56
Pacing
82%
WAVA
50.39
Stride(cm)
90
Cals
342
Cadence
180
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:55(9:55/m) 108cal 2.71/3.68/hr
2) 1m - 10:07(10:07/m) 111cal 2.65/2.91/hr
3) 1m - 9:48(9:48/m) 111cal 2.74/4.13/hr
4) 0.11m - 1:06(9:56/m) 12cal 2.7/2.89/hr

9:55 10:07 9:48 1:06

Pace

50%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	1:22	1:22	10:53	156 120-186
0.25	2:36	1:14	9:53	185 176-192
0.38	3:48	1:12	9:34	182 178-186
0.50	5:08	1:20	10:44	188 176-198
0.63	6:25	1:17	10:19	181 176-186
0.75	7:29	1:04	8:31	159 122-192
0.88	8:46	1:16	10:11	181 168-190
1.00	10:00	1:14	9:55	183 178-188
1.13	11:15	1:15	9:58	182 170-192
1.25	12:29	1:15	9:57	176 118-184
1.38	13:44	1:15	9:58	182 176-186
1.50	14:59	1:15	10:02	184 180-190
1.63	17:04	2:05	16:39	185 180-190
1.75	18:24	1:20	10:39	182 172-192
1.88	19:40	1:16	10:07	191 172-200
2.00	20:58	1:18	10:27	184 178-192
2.13	22:13	1:15	9:59	187 174-210
2.25	23:26	1:13	9:42	185 180-190
2.38	24:41	1:15	10:03	184 178-190
2.50	25:55	1:14	9:50	184 178-188
2.63	27:06	1:11	9:27	185 180-194
2.75	28:19	1:13	9:41	183 174-192
2.88	29:33	1:15	9:58	184 174-204
3.00	30:46	1:13	9:42	190 182-204
3.11	31:53	1:07	10:02	171 164-190

Cadence

180 (210 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.5	183	3	30:07	9:58
Walk	2.5	120	0.1	48	9:05
Still	3.0	-	-	57	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:19	9:18	39.47%	More
800m	4:45	9:33	42.39%	More
1km	5:59	9:38	43.71%	More
Mile	9:45	9:45	45.65%	More
5k	31:50	10:15	48.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:21	8:21	53.29
5km	30:53	9:56	50.34
5M	53:27	10:41	47.47
10km	1:08:41	11:03	46.24
10M	1:58:54	11:53	43.91
Half	2:42:20	12:24	41.95
20M	4:24:26	13:13	40.42
Mara	6:01:02	13:47	39.13

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