Thu 9th Jul 2015 at 2:00pm by hellen

Run > Long Run

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Time
3:02:55
Miles
20.01
Min/mi
9:08
Pacing
0%
WAVA
57.53
Stride(cm)
98
Cals
2079
Cadence
180
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:55(8:55/m) 104cal 6.72/7.1mph
2) 1m - 8:47(8:47/m) 104cal 6.83/7.68mph
3) 1m - 8:52(8:52/m) 104cal 6.77/7.72mph
4) 1m - 8:55(8:55/m) 103cal 6.73/6.99mph
5) 1m - 9:09(9:09/m) 106cal 6.55/7.49mph
6) 1m - 8:50(8:50/m) 102cal 6.8/7.41mph
7) 1m - 9:02(9:02/m) 105cal 6.64/7.1mph
8) 1m - 9:03(9:03/m) 105cal 6.63/7.93mph
9) 1m - 9:09(9:09/m) 104cal 6.55/7.16mph
10) 1m - 9:11(9:11/m) 104cal 6.53/7.01mph
11) 1m - 9:16(9:16/m) 103cal 6.48/6.8mph
12) 1m - 9:22(9:22/m) 105cal 6.4/6.76mph
13) 1m - 9:17(9:17/m) 105cal 6.46/7.14mph
14) 1m - 9:02(9:02/m) 104cal 6.64/7.24mph
15) 1m - 9:10(9:10/m) 104cal 6.55/7.08mph
16) 1m - 9:34(9:34/m) 104cal 6.27/7.37mph
17) 1m - 9:26(9:26/m) 104cal 6.37/6.82mph
18) 1m - 9:26(9:26/m) 102cal 6.36/7.16mph
19) 1m - 9:09(9:09/m) 104cal 6.56/6.99mph
20) 1m - 9:16(9:16/m) 103cal 6.48/6.8mph
21) 0.01m - 4(8:48/m) 6.82/6.22mph

8:55 8:47 8:52 8:55 9:09 8:50 9:02 9:03 9:09 9:11 9:16 9:22 9:17 9:02 9:10 9:34 9:26 9:26 9:09 9:16 4

Pace

16%

70%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
1.00	8:55	8:55	8:55	180 104-188
2.00	18:22	9:26	9:26	179 116-186
3.00	30:49	12:27	12:27	180 176-198
4.00	39:50	9:01	9:01	179 172-186
5.00	49:00	9:10	9:10	179 174-188
6.00	1:02:06	13:06	13:06	179 118-184
7.00	1:11:09	9:03	9:03	180 174-186
8.00	1:21:41	10:31	10:31	178 116-188
9.00	1:30:51	9:11	9:11	180 174-186
10.00	1:40:12	9:21	9:21	179 116-188
11.00	2:02:31	22:19	22:19	181 174-184
12.00	2:11:55	9:24	9:24	182 178-186
13.00	2:21:42	9:47	9:47	180 118-186
14.00	2:31:19	9:37	9:37	181 116-188
15.00	2:40:28	9:09	9:09	181 166-188
16.00	3:53:17	1:12:49	1:12:49	179 114-186
17.00	4:03:53	10:36	10:36	179 166-184
18.00	4:19:38	15:45	15:45	179 118-188
19.00	4:30:02	10:24	10:24	177 116-188
20.00	4:40:37	10:36	10:36	182 178-188

Cadence

180 (198 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	66.7	180	19.9	3:07:11	9:24
Walk	26.9	116	0.1	1:15:25	16:34:46
Still	6.4	-	-	18:06	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:34	41.95%	More
800m	4:21	8:46	45.36%	More
1km	5:28	8:48	47.11%	More
Mile	8:53	8:53	49.38%	More
5k	29:14	9:25	52.41%	More
5 miles	47:02	9:24	53.13%	More
10k	1:01:50	9:57	50.59%	More
10 miles	1:40:11	10:01	51.31%	More
Half	2:19:58	10:41	48.22%	More
20 miles	4:40:36	14:02	37.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:34	6:34	66.78
5km	23:08	7:27	66.23
5M	39:14	7:51	63.70
10km	49:56	8:02	62.65
10M	1:24:41	8:28	60.70
Half	1:54:17	8:43	58.66
20M	3:02:49	9:08	57.53
Mara	4:06:43	9:25	56.36

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