Tue 16th Jun 2015 at 4:00pm by Essex Dave

Run > Steady-State

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Time
54:09
Miles
6.47
Min/mi
8:22
Pacing
91.8%
WAVA
54.06
Stride(cm)
103
Cals
711
Cadence
187
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:17(8:17/m) 109cal 7.25/8.1mph
2) 1m - 8:12(8:12/m) 111cal 7.31/7.87mph
3) 1m - 8:28(8:28/m) 110cal 7.09/7.24mph
4) 1m - 8:21(8:21/m) 109cal 7.18/7.43mph
5) 1m - 8:21(8:21/m) 110cal 7.18/8.31mph
6) 1m - 8:33(8:33/m) 110cal 7.02/7.45mph
7) 0.47m - 3:58(8:24/m) 52cal 7.14/8.1mph

8:17 8:12 8:28 8:21 8:21 8:33 3:58

Pace

77%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	2:11	2:11	8:44	182 124-190
0.50	4:17	2:06	8:23	189 186-194
0.75	6:15	1:59	7:54	190 184-194
1.00	8:17	2:02	8:06	189 174-194
1.25	10:19	2:02	8:10	189 184-194
1.50	12:20	2:01	8:04	188 182-192
1.75	14:25	2:05	8:20	183 94-190
2.00	16:29	2:04	8:15	189 184-192
2.25	18:34	2:06	8:22	189 184-192
2.50	20:42	2:07	8:29	189 184-192
2.75	22:49	2:07	8:28	185 176-190
3.00	24:57	2:08	8:32	187 182-192
3.25	27:02	2:05	8:21	187 184-190
3.50	29:08	2:06	8:24	188 186-192
3.75	31:13	2:05	8:19	187 184-190
4.00	33:18	2:05	8:21	188 176-192
4.25	35:26	2:08	8:31	187 182-190
4.50	37:36	2:10	8:40	185 178-192
4.75	39:41	2:05	8:19	189 184-192
5.00	41:46	2:05	8:21	188 178-192
5.25	43:54	2:08	8:32	187 182-196
5.50	46:03	2:09	8:35	187 184-190
5.75	48:11	2:08	8:32	185 176-188
6.00	50:19	2:08	8:30	185 178-190
6.25	52:26	2:08	8:31	187 174-192
6.47	54:39	2:13	10:02	185 128-192

Cadence

187 (196 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.8	187	6.5	54:01	8:22
Walk	0.9	118	0	31	38:21
Still	0.2	-	-	7	-

Predictions

Dist	Time	Per Mile	WAVA
1M	7:29	7:29	54.39
5km	24:53	8:01	55.61
5M	41:12	8:14	54.58
10km	51:53	8:21	54.07
10M	1:25:55	8:36	53.91
Half	1:54:23	8:44	53.13
20M	2:59:07	8:57	53.76
Mara	3:58:28	9:06	53.84

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