Tue 23rd Jun 2015 at 7:00pm by Essex Dave

Run > General

  • Time
    28:22
  • Miles
    3.05
  • Min/mi
    9:18
  • Pacing
    76%
  • WAVA
    47.77
  • Stride(cm)
    99
  • Cals
    344
  • Cadence
    175
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:46(8:46/m) 109cal 6.85/8.58mph
2) 1m - 8:58(8:58/m) 116cal 6.69/7.66mph
3) 1m - 10:13(10:13/m) 115cal 5.87/8.1mph
4) 0.05m - 24(8:54/m) 4cal 6.74/6.62mph
8:46 8:58 10:13 24

Pace

14% 10% 6% 10% 39% 20%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.13 1:05 1:05 8:38 179 168-184
0.25 2:09 1:05 8:37 178 172-184
0.38 3:09 59 7:56 182 180-186
0.50 4:16 1:07 8:59 177 94-190
0.63 5:32 1:16 10:08 167 92-190
0.75 6:39 1:07 8:56 180 172-186
0.88 7:43 1:04 8:33 182 178-188
1.00 8:45 1:01 8:10 183 178-190
1.13 9:44 1:00 7:57 190 188-192
1.25 10:46 1:01 8:11 189 188-192
1.38 12:00 1:14 9:52 176 124-190
1.50 13:56 1:57 15:34 174 122-192
1.63 14:57 1:01 8:07 181 176-186
1.75 15:57 59 7:56 186 182-190
1.88 16:59 1:02 8:14 188 182-192
2.00 18:16 1:18 10:21 178 130-194
2.13 19:38 1:22 10:57 169 122-192
2.25 21:08 1:29 11:55 161 122-192
2.38 22:19 1:12 9:35 168 122-182
2.50 23:22 1:02 8:18 182 176-190
2.63 24:33 1:12 9:35 188 130-196
2.75 26:23 1:50 14:37 180 170-190
2.88 27:52 1:29 11:49 175 122-192
3.00 29:13 1:21 10:50 174 124-192
3.05 29:38 25 9:09 112 88-188

Cadence

175 (196 max) Stride Length: 99cm Run: 86.8% Walk: 13.2%
Cadence Chart
Cadence Bands

Predictions

Dist Time Per Mile WAVA
1M 8:42 8:42 46.78
5km 28:56 9:19 47.83
5M 47:54 9:35 46.94
10km 1:00:19 9:42 46.51
10M 1:39:52 9:59 46.38
Half 2:12:58 10:09 45.70
20M 3:28:14 10:25 46.24
Mara 4:37:14 10:35 46.32
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