Sun 20th Sep 2015 at 1:00pm by hellen

Run > Long Run

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Time
2:53:20
Miles
18.83
Min/mi
9:12
Pacing
0%
WAVA
57.41
Stride(cm)
98
Cals
1969
Cadence
178
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:01(9:01/m) 104cal 6.66/7.47mph
2) 1m - 8:56(8:56/m) 104cal 6.72/7.41mph
3) 1m - 9:00(9:00/m) 105cal 6.66/6.85mph
4) 1m - 9:09(9:09/m) 104cal 6.55/6.91mph
5) 1m - 9:24(9:24/m) 106cal 6.38/6.66mph
6) 1m - 9:03(9:03/m) 104cal 6.63/6.87mph
7) 1m - 9:23(9:23/m) 103cal 6.4/7.97mph
8) 1m - 9:17(9:17/m) 105cal 6.46/6.7mph
9) 1m - 9:10(9:10/m) 105cal 6.54/7.14mph
10) 1m - 9:07(9:07/m) 104cal 6.58/7.03mph
11) 1m - 9:11(9:11/m) 104cal 6.54/7.2mph
12) 1m - 9:15(9:15/m) 106cal 6.48/7.06mph
13) 1m - 9:23(9:23/m) 103cal 6.4/6.76mph
14) 1m - 9:11(9:11/m) 107cal 6.54/7.87mph
15) 1m - 9:18(9:18/m) 105cal 6.46/6.82mph
16) 1m - 9:15(9:15/m) 105cal 6.49/6.72mph
17) 1m - 9:17(9:17/m) 103cal 6.46/6.76mph
18) 1m - 9:16(9:16/m) 105cal 6.48/6.74mph
19) 0.83m - 7:44(9:19/m) 87cal 6.44/6.66mph

9:01 8:56 9:00 9:09 9:24 9:03 9:23 9:17 9:10 9:07 9:11 9:15 9:23 9:11 9:18 9:15 9:17 9:16 7:44

Pace

15%

79%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
1.00	9:00	9:00	9:00	181 174-188
2.00	18:16	9:15	9:15	179 176-184
3.00	27:16	9:01	9:01	178 174-184
4.00	36:25	9:09	9:09	177 164-184
5.00	45:50	9:25	9:25	177 168-182
6.00	54:52	9:03	9:03	177 172-190
7.00	1:16:30	21:38	21:38	178 174-184
8.00	1:25:48	9:18	9:18	177 172-188
9.00	1:35:45	9:56	9:56	176 112-188
10.00	1:44:52	9:07	9:07	178 168-184
11.00	1:55:31	10:39	10:39	178 170-184
12.00	2:04:47	9:16	9:16	179 174-184
13.00	2:31:31	26:45	26:45	177 172-186
14.00	2:40:53	9:22	9:22	177 166-186
15.00	2:50:12	9:18	9:18	177 172-184
16.00	2:59:26	9:15	9:15	177 168-186
17.00	3:21:55	22:29	22:29	178 172-186
18.00	3:31:17	9:22	9:22	179 164-186
18.83	3:39:02	7:45	9:20	178 170-186

Cadence

178 (190 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.1	177	18.8	3:04:16	9:48
Walk	0.2	116	0	30	30:05
Still	15.6	-	-	34:16	-

Predictions

Dist	Time	Per Mile	WAVA
1M	6:40	6:40	66.24
5km	23:27	7:33	65.80
5M	39:46	7:57	63.31
10km	50:37	8:09	62.26
10M	1:25:51	8:35	60.33
Half	1:55:52	8:51	58.30
20M	3:05:20	9:16	57.19
Mara	4:10:07	9:33	56.02

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