Tue 2nd Feb 2016 at 6:00pm by Essex Dave

Run > General

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Time
28:01
Miles
3.43
Min/mi
8:10
Pacing
54%
WAVA
55.11
Stride(cm)
104
Cals
379
Cadence
190
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:51(7:51/m) 111cal 7.64/8.5mph
2) 1m - 8:02(8:02/m) 112cal 7.47/8.54mph
3) 1m - 8:11(8:11/m) 109cal 7.33/7.95mph
4) 0.43m - 3:56(9:06/m) 47cal 6.59/7.03mph

7:51 8:02 8:11 3:56

Pace

11%

27%

53%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	57	57	7:36	192 190-194
0.25	1:58	1:02	8:12	191 180-196
0.38	2:56	58	7:44	188 184-194
0.50	3:55	59	7:49	191 188-192
0.63	4:55	1:00	8:01	191 190-192
0.75	5:52	57	7:35	190 188-192
0.88	6:51	59	7:54	191 188-194
1.00	7:51	1:00	7:57	189 176-192
1.13	9:56	2:05	16:37	185 122-194
1.25	11:00	1:04	8:35	194 192-196
1.38	11:58	58	7:44	187 182-190
1.50	12:56	58	7:43	193 192-196
1.63	13:58	1:02	8:12	192 188-196
1.75	14:56	59	7:50	190 188-194
1.88	15:56	1:00	8:01	191 188-192
2.00	17:05	1:08	9:06	191 188-196
2.13	19:44	2:40	21:16	185 124-196
2.25	20:47	1:03	8:22	191 188-194
2.38	21:46	59	7:52	193 190-198
2.50	22:48	1:02	8:19	194 190-196
2.63	23:46	58	7:43	192 190-194
2.75	24:48	1:01	8:12	191 186-196
2.88	27:02	2:14	17:54	179 128-194
3.00	28:10	1:08	9:02	187 182-190
3.13	29:14	1:05	8:37	189 186-192
3.25	30:23	1:09	9:11	189 180-192
3.38	31:32	1:09	9:13	189 180-192
3.43	32:06	34	9:55	187 184-194

Cadence

190 (198 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.5	190	3.4	28:05	8:12
Walk	12.5	126	0	4:01	6:21:51

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:37	41.84%	More
800m	3:52	7:46	47.63%	More
1km	4:50	7:47	49.64%	More
Mile	7:51	7:51	52.25%	More
5k	29:05	9:22	47.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:35	7:35	54.07
5km	25:14	8:07	55.26
5M	41:46	8:21	54.26
10km	52:36	8:28	53.76
10M	1:27:06	8:43	53.61
Half	1:55:58	8:51	52.84
20M	3:01:36	9:05	53.47
Mara	4:01:46	9:14	53.55

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