Sat 14th Mar 2015 at 5:00pm by hellen

Run > Long Run

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Time
1:39:22
Miles
11.08
Min/mi
8:58
Pacing
0%
WAVA
57.56
Stride(cm)
98
Cals
1155
Cadence
182
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:52(8:52/m) 104cal 3.03/3.42/hr
2) 1m - 8:57(8:57/m) 105cal 3/3.15/hr
3) 1m - 8:50(8:50/m) 105cal 3.04/3.14/hr
4) 1m - 8:43(8:43/m) 104cal 3.08/3.35/hr
5) 1m - 8:50(8:50/m) 104cal 3.03/3.14/hr
6) 1m - 8:44(8:44/m) 105cal 3.07/3.39/hr
7) 1m - 9:01(9:01/m) 104cal 2.97/3.29/hr
8) 1m - 8:58(8:58/m) 103cal 2.99/3.17/hr
9) 1m - 8:57(8:57/m) 104cal 3/3.25/hr
10) 1m - 9:24(9:24/m) 103cal 2.85/3.13/hr
11) 1m - 9:19(9:19/m) 106cal 2.88/13.33/hr
12) 0.08m - 46(9:03/m) 8cal 2.97/2.99/hr

8:52 8:57 8:50 8:43 8:50 8:44 9:01 8:58 8:57 9:24 9:19 46

Pace

76%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.50	4:23	4:23	8:46	183 116-190
1.00	8:52	4:29	8:58	185 168-190
1.50	13:21	4:29	8:58	183 118-192
2.00	17:50	4:29	8:58	184 180-188
2.50	22:12	4:22	8:45	185 170-190
3.00	26:39	4:27	8:53	184 170-188
3.50	31:04	4:25	8:49	184 180-188
4.00	36:23	5:20	10:39	185 162-216
4.50	40:46	4:23	8:45	184 176-188
5.00	45:19	4:33	9:07	183 168-188
5.50	49:37	4:18	8:35	182 170-190
6.00	54:04	4:27	8:54	183 168-210
6.50	58:53	4:49	9:39	183 122-190
7.00	1:03:25	4:32	9:04	182 168-188
7.50	1:09:07	5:42	11:25	180 118-186
8.00	1:13:43	4:35	9:11	183 178-192
8.50	1:18:25	4:42	9:24	181 120-188
9.00	1:22:53	4:28	8:56	183 178-188
9.50	2:44:06	1:21:13	2:42:26	175 114-188
10.00	2:50:45	6:39	13:19	180 114-190
10.50	3:03:52	13:07	26:13	180 118-186
11.00	3:08:36	4:44	9:28	183 170-188
11.08	3:09:22	46	9:17	184 172-188

Cadence

182 (216 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	52.4	183	11	1:39:14	9:01
Walk	43.0	117	0.1	1:21:25	16:27:20
Still	4.6	-	-	8:44	-

Predictions

Dist	Time	Per Mile	WAVA
1M	6:53	6:53	63.71
5km	24:13	7:48	63.27
5M	41:05	8:13	60.83
10km	52:17	8:25	59.84
10M	1:28:40	8:52	57.98
Half	1:59:40	9:08	56.02
20M	3:11:25	9:34	54.95
Mara	4:18:20	9:52	53.82

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