Sun 3rd Jul 2016 at 9:00am by Lesley C

Run > Race

breezy
warm

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Time
1:56:43
Miles
13.05
Min/mi
8:57
Pacing
88.4%
WAVA
55.11
Stride(cm)
97
Cals
1176
Cadence
186
Asc(m)
42
Hillscore
28
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 9:10(9:10/m) 89cal 6.55/7.12mph
2) 1m - 8:49(8:49/m) 90cal 6.8/7.22mph
3) 1m - 9:20(9:20/m) 92cal 6.42/8.06mph
4) 1m - 10:01(10:01/m) 91cal 5.99/6.68mph
5) 1m - 9:10(9:10/m) 90cal 6.55/7.28mph
6) 1m - 9:35(9:35/m) 90cal 6.26/7.16mph
7) 1m - 9:23(9:23/m) 88cal 6.39/8.31mph
8) 1m - 9:15(9:15/m) 88cal 6.49/7.68mph
9) 1m - 8:13(8:13/m) 90cal 7.3/8.18mph
10) 1m - 7:56(7:56/m) 92cal 7.56/8.27mph
11) 1m - 8:10(8:10/m) 91cal 7.34/8.16mph
12) 1m - 8:42(8:42/m) 90cal 6.89/7.24mph
13) 1m - 8:36(8:36/m) 91cal 6.98/8.47mph
14) 0.05m - 23(7:50/m) 4cal 7.66/7.35mph

9:10 8:49 9:20 10:01 9:10 9:35 9:23 9:15 8:13 7:56 8:10 8:42 8:36 23

Pace

15%

54%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:38	4:38	9:15	188 174-194	10/4
1.00	9:09	4:32	9:04	191 182-198	20/6
1.50	13:28	4:19	8:38	191 186-196	5/3
2.00	17:58	4:30	9:00	186 126-192	11/2
2.50	22:26	4:28	8:56	187 182-192	16/5
3.00	27:19	4:52	9:44	184 126-194	28/0
3.50	32:14	4:56	9:51	183 126-196	30/0
4.00	37:20	5:05	10:10	182 126-190	30/1
4.50	42:06	4:47	9:33	188 184-194	9/11
5.00	46:30	4:23	8:46	186 126-192	9/9
5.50	51:34	5:05	10:10	186 176-196	28/2
6.00	56:05	4:30	9:01	187 182-194	13/9
6.50	1:00:24	4:19	8:38	187 182-194	10/10
7.00	1:05:28	5:05	10:09	185 180-190	25/11
7.50	1:10:30	5:01	10:02	182 176-188	36/0
8.00	1:14:43	4:14	8:27	185 182-188	2/25
8.50	1:18:55	4:12	8:23	184 90-194	1/43
9.00	1:22:56	4:02	8:03	190 178-196	3/15
9.50	1:26:55	3:58	7:57	189 184-194	0/31
10.00	1:30:52	3:58	7:55	188 178-192	0/30
10.50	1:34:50	3:58	7:55	187 180-192	0/28
11.00	1:39:03	4:13	8:26	185 126-192	4/15
11.50	1:43:23	4:20	8:41	187 176-194	2/6
12.00	1:47:45	4:22	8:43	186 184-190	2/6
12.50	1:52:17	4:33	9:05	185 126-192	1/2
13.00	1:56:20	4:03	8:06	185 180-194	1/26
13.04	1:56:40	20	8:01	185 184-186	0/0

Elevation

Asc 42m, Range 230m, Flat prediction 1:50:50

Elevation Graph

Biggest Climbs (m)	Min/mi
119 3.7%	9:52
66 5.1%	10:33
44 6.2%	10:37
26 2.8%	9:07
13 3.1%	8:54
11 2.0%	8:45
See your biggest climbs

Cadence

186 (198 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.6	187	12.9	1:54:59	8:56
Walk	1.4	123	0.2	1:41	9:38

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:30	42.52%	More
800m	3:50	7:43	49.24%	More
1km	4:48	7:44	51.30%	More
Mile	7:48	7:48	54.11%	More
5k	25:09	8:06	58.59%	More
5 miles	41:36	8:19	57.43%	More
10k	53:21	8:35	55.91%	More
10 miles	1:29:01	8:54	55.15%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:40	7:40	55.01
5km	25:30	8:12	57.79
5M	42:13	8:27	56.58
10km	53:09	8:33	56.11
10M	1:28:01	8:48	55.77
Half	1:57:11	8:57	54.70
20M	3:03:31	9:11	55.03
Mara	4:04:20	9:20	54.83

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