Sun 20th Mar 2016 at 10:00am by the hickmanator

Run > Race

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Time
1:40:38
Miles
13.14
Min/mi
7:40
Pacing
93%
WAVA
67.13
Stride(cm)
120
Cals
1716
Cadence
174
Asc(m)
42
Hillscore
8
Surface
Road

Notes & Comments

caffeine gels at 5 & 10m couple of waters. felt strong in compression gear
===
1) 1m - 8:16(8:16/m) 129cal 7.26/7.7mph
2) 1m - 8:01(8:01/m) 128cal 7.48/8.41mph
3) 1m - 7:33(7:33/m) 132cal 7.95/8.43mph
4) 1m - 7:30(7:30/m) 129cal 8.01/8.7mph
5) 1m - 7:40(7:40/m) 133cal 7.83/8.6mph
6) 1m - 7:53(7:53/m) 132cal 7.61/8.52mph
7) 1m - 7:35(7:35/m) 132cal 7.91/8.85mph
8) 1m - 7:29(7:29/m) 130cal 8.02/8.75mph
9) 1m - 7:30(7:30/m) 132cal 8/8.35mph
10) 1m - 7:45(7:45/m) 131cal 7.74/8.58mph
11) 1m - 7:40(7:40/m) 129cal 7.83/8.18mph
12) 1m - 7:28(7:28/m) 131cal 8.04/8.43mph
13) 1m - 7:18(7:18/m) 130cal 8.23/8.66mph
14) 0.14m - 1:02(7:10/m) 18cal 8.38/10.29mph

8:16 8:01 7:33 7:30 7:40 7:53 7:35 7:29 7:30 7:45 7:40 7:28 7:18 1:02

Pace

18%

80%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:10	4:10	8:20	163 158-170	3/7
1.00	8:16	4:06	8:12	169 166-172	4/2
1.50	12:30	4:14	8:28	169 164-172	15/0
2.00	16:17	3:47	7:34	172 168-178	3/12
2.50	20:04	3:48	7:35	174 172-176	7/5
3.00	23:50	3:45	7:30	174 172-176	3/12
3.50	27:37	3:48	7:36	174 172-176	4/2
4.00	31:19	3:42	7:23	176 172-180	0/3
4.50	35:01	3:42	7:24	174 170-176	4/4
5.00	38:59	3:58	7:56	174 172-178	14/3
5.50	42:58	4:00	7:59	174 170-178	8/9
6.00	46:52	3:53	7:46	175 170-178	0/10
6.50	50:40	3:48	7:36	175 160-178	8/7
7.00	54:27	3:47	7:34	177 174-180	10/3
7.50	58:21	3:55	7:49	174 164-180	5/7
8.00	1:01:55	3:34	7:08	178 176-180	1/7
8.50	1:05:37	3:42	7:24	177 174-180	3/2
9.00	1:09:25	3:48	7:36	175 170-180	5/1
9.50	1:13:03	3:38	7:16	177 176-180	1/6
10.00	1:17:10	4:07	8:14	174 168-176	15/0
10.50	1:21:04	3:54	7:48	175 170-180	4/8
11.00	1:24:50	3:45	7:31	177 174-180	0/13
11.50	1:28:37	3:47	7:34	177 172-180	3/5
12.00	1:32:18	3:41	7:22	178 174-180	3/9
12.50	1:35:58	3:40	7:20	177 168-184	3/0
13.00	1:39:35	3:37	7:15	177 170-184	5/1
13.14	1:40:36	1:01	7:13	179 172-188	2/1

Elevation

Asc 42m, Range 33m, Flat prediction 1:39:02

Elevation Graph

Biggest Climbs (m)	Min/mi
27 3.3%	8:28
23 1.9%	8:12
22 1.8%	8:19
10 2.1%	7:38
See your biggest climbs

Cadence

174 (188 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	174	13.1	1:40:36	7:39
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:55	49.27%	More
800m	3:33	7:08	56.54%	More
1km	4:26	7:09	58.82%	More
Mile	7:14	7:14	61.25%	More
5k	23:09	7:27	65.16%	More
5 miles	37:34	7:31	65.48%	More
10k	46:41	7:31	65.86%	More
10 miles	1:15:44	7:34	67.16%	More
Half	1:40:17	7:39	67.14%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:34	6:34	67.49
5km	21:49	7:01	69.16
5M	36:08	7:14	68.09
10km	45:30	7:19	67.58
10M	1:15:20	7:32	67.51
Half	1:40:19	7:39	66.60
20M	2:37:05	7:51	67.40
Mara	3:29:08	7:59	67.50

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