Sat 19th Sep 2015 at 2:00pm by hellen

Run > Long Run

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Time
2:51:07
Miles
20.60
Min/mi
8:18
Pacing
0%
WAVA
63.87
Stride(cm)
106
Cals
2158
Cadence
182
Asc(m)
42
Hillscore
5
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:57(8:57/m) 102cal 6.71/7.01mph
2) 1m - 8:51(8:51/m) 104cal 6.78/7.03mph
3) 1m - 7:24(7:24/m) 104cal 8.1/8.56mph
4) 1m - 8:38(8:38/m) 106cal 6.96/8.08mph
5) 1m - 7:19(7:19/m) 106cal 8.2/9mph
6) 1m - 8:33(8:33/m) 107cal 7.01/8.41mph
7) 1m - 7:13(7:13/m) 103cal 8.32/8.52mph
8) 1m - 8:41(8:41/m) 106cal 6.91/9mph
9) 1m - 7:16(7:16/m) 105cal 8.26/9.06mph
10) 1m - 9:17(9:17/m) 102cal 6.46/8.35mph
11) 1m - 7:21(7:21/m) 106cal 8.16/9.23mph
12) 1m - 8:55(8:55/m) 105cal 6.73/8.33mph
13) 1m - 7:23(7:23/m) 104cal 8.13/8.54mph
14) 1m - 9:04(9:04/m) 107cal 6.62/8.54mph
15) 1m - 7:46(7:46/m) 106cal 7.72/8.43mph
16) 1m - 9:25(9:25/m) 106cal 6.37/7.41mph
17) 1m - 7:32(7:32/m) 104cal 7.97/8.35mph
18) 1m - 9:15(9:15/m) 104cal 6.49/8.25mph
19) 1m - 7:40(7:40/m) 105cal 7.83/8.39mph
20) 1m - 8:53(8:53/m) 102cal 6.76/7.7mph
21) 0.6m - 5:45(9:31/m) 64cal 6.31/6.89mph

8:57 8:51 7:24 8:38 7:19 8:33 7:13 8:41 7:16 9:17 7:21 8:55 7:23 9:04 7:46 9:25 7:32 9:15 7:40 8:53 5:45

Pace

40%

25%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:57	8:57	8:57	180 174-184	6/18
2.00	17:49	8:52	8:52	179 176-182	3/15
3.00	25:32	7:43	7:43	184 118-192	7/8
4.00	34:59	9:27	9:27	180 170-190	10/9
5.00	42:18	7:19	7:19	187 172-196	12/6
6.00	50:52	8:33	8:33	180 174-186	16/15
7.00	58:05	7:14	7:14	188 180-200	3/10
8.00	1:06:45	8:40	8:40	181 168-188	12/4
9.00	1:14:01	7:16	7:16	186 172-192	5/12
10.00	1:30:43	16:42	16:42	179 174-186	14/9
11.00	1:38:11	7:28	7:28	187 176-194	9/12
12.00	1:47:33	9:21	9:21	180 174-186	8/8
13.00	1:54:55	7:23	7:23	185 118-194	13/6
14.00	2:20:52	25:57	25:57	181 170-192	20/7
15.00	2:28:53	8:01	8:01	187 170-194	7/17
16.00	2:38:19	9:25	9:25	179 172-184	10/4
17.00	2:45:51	7:32	7:32	185 172-192	3/11
18.00	2:57:58	12:07	12:07	178 118-190	8/10
19.00	3:05:41	7:42	7:42	186 130-192	13/3
20.00	3:17:32	11:51	11:51	181 166-192	5/12
20.60	3:23:19	5:47	9:35	180 178-186	18/0

Elevation

Asc 42m, Range 26m, Flat prediction 2:31:01

Elevation Graph

Biggest Climbs (m)	Min/mi
19 2.2%	9:35
19 1.9%	36:42
14 1.3%	8:26
See your biggest climbs

Cadence

182 (200 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.1	182	20.5	3:19:23	9:42
Walk	1.9	121	0.1	3:56	1:00:12

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:04	51.41%	More
800m	3:32	7:07	56.29%	More
1km	4:27	7:10	58.31%	More
Mile	7:12	7:12	61.37%	More
5k	23:56	7:42	64.48%	More
5 miles	39:03	7:49	64.48%	More
10k	50:04	8:03	62.95%	More
10 miles	1:28:44	8:52	58.37%	More
Half	1:55:49	8:50	58.73%	More
20 miles	3:17:33	9:53	53.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:57	5:57	74.22
5km	20:57	6:45	73.65
5M	35:32	7:06	70.85
10km	45:14	7:17	69.67
10M	1:16:43	7:40	67.51
Half	1:43:31	7:54	65.25
20M	2:45:36	8:17	64.00
Mara	3:43:29	8:32	62.69

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