Sat 9th Jul 2016 at 9:00am by SooWoo

Run > Long Run

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Time
4:18:23
Miles
24.28
Min/mi
10:39
Pacing
0%
WAVA
52.10
Stride(cm)
90
Cals
3076
Cadence
168
Asc(m)
42
Hillscore
23
Surface
Road

Notes & Comments

401 marathon challenge (missing 2.4 miles)Split Summary
===
1) 1m - 10:37(10:37/m) 131cal 5.65/5.91mph
2) 1m - 10:05(10:05/m) 127cal 5.95/6.49mph
3) 1m - 10:14(10:14/m) 132cal 5.87/6.59mph
4) 1m - 9:40(9:40/m) 128cal 6.2/6.74mph
5) 1m - 10:04(10:04/m) 121cal 5.96/6.8mph
6) 1m - 11:06(11:06/m) 133cal 5.4/6.85mph
7) 1m - 11:39(11:39/m) 129cal 5.15/6.39mph
8) 1m - 10:25(10:25/m) 130cal 5.76/6.57mph
9) 1m - 11:03(11:03/m) 124cal 5.43/6.72mph
10) 1m - 10:06(10:06/m) 129cal 5.94/6.7mph
11) 1m - 9:39(9:39/m) 129cal 6.22/8.01mph
12) 1m - 9:54(9:54/m) 126cal 6.06/7.01mph
13) 1m - 9:51(9:51/m) 130cal 6.09/6.76mph
14) 1m - 9:17(9:17/m) 127cal 6.47/6.93mph
15) 1m - 10:17(10:17/m) 126cal 5.83/6.41mph
16) 1m - 10:04(10:04/m) 132cal 5.96/6.37mph
17) 1m - 9:43(9:43/m) 128cal 6.18/6.68mph
18) 1m - 9:52(9:52/m) 130cal 6.08/6.45mph
19) 1m - 10:37(10:37/m) 133cal 5.65/6.64mph
20) 1m - 18:11(18:11/m) 99cal 3.3/6.76mph
21) 1m - 13:23(13:23/m) 118cal 4.48/6.53mph
22) 1m - 9:48(9:48/m) 129cal 6.12/6.74mph
23) 1m - 10:30(10:30/m) 124cal 5.72/6.8mph
24) 1m - 9:53(9:53/m) 125cal 6.07/7.87mph
25) 0.28m - 2:27(8:38/m) 36cal 6.95/7.33mph

10:37 10:05 10:14 9:40 10:04 11:06 11:39 10:25 11:03 10:06 9:39 9:54 9:51 9:17 10:17 10:04 9:43 9:52 10:37 18:11 13:23 9:48 10:30 9:53 2:27

Pin Map

0mi in 0

Pace

78%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	10:37	10:37	10:37	172 160-178	11/11
2.00	20:42	10:05	10:05	172 118-176	12/18
3.00	32:22	11:40	11:40	171 120-178	18/11
4.00	42:07	9:45	9:45	175 168-180	8/27
5.00	55:28	13:21	13:21	172 120-178	20/4
6.00	1:07:33	12:05	12:05	170 120-176	23/1
7.00	1:26:20	18:48	18:48	167 120-180	24/0
8.00	1:38:57	12:36	12:36	170 120-178	31/7
9.00	1:55:31	16:34	16:34	161 108-178	1/32
10.00	2:09:20	13:50	13:50	172 160-180	3/39
11.00	2:20:25	11:05	11:05	174 170-176	0/30
12.00	2:55:29	35:03	35:03	170 120-178	4/22
13.00	3:08:21	12:52	12:52	171 120-178	11/14
14.00	4:15:06	1:06:44	1:06:44	174 120-180	21/8
15.00	4:25:23	10:18	10:18	172 120-180	19/4
16.00	4:35:27	10:04	10:04	176 172-180	9/11
17.00	4:47:30	12:03	12:03	174 116-182	6/12
18.00	4:57:22	9:52	9:52	174 170-180	14/12
19.00	5:10:55	13:33	13:33	169 108-178	6/9
20.00	5:34:45	23:49	23:49	127 92-188	19/17
21.00	6:06:01	31:16	31:16	148 90-178	24/7
22.00	6:18:22	12:21	12:21	174 120-178	9/13
23.00	6:29:06	10:44	10:44	167 110-180	20/21
24.00	6:55:12	26:06	26:06	176 168-184	18/23
24.28	6:57:40	2:28	8:45	180 176-192	0/3

Elevation

Asc 42m, Range 132m, Flat prediction 3:30:18

Elevation Graph

Biggest Climbs (m)	Min/mi
84 1.6%	14:12
33 3.9%	50:34
30 2.1%	9:08
23 3.2%	9:43
13 3.9%	10:43
13 2.7%	9:57
See your biggest climbs

Cadence

168 (192 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	62.6	173	23	4:21:17	11:21
Walk	27.8	116	1.3	1:56:05	1:32:47
Still	9.6	-	-	40:17	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:33	44.25%	More
800m	4:27	8:58	46.31%	More
1km	5:37	9:02	47.86%	More
Mile	9:11	9:11	49.79%	More
5k	31:46	10:14	50.27%	More
5 miles	55:20	11:04	47.09%	More
10k	1:16:34	12:19	42.61%	More
10 miles	2:09:06	12:55	41.58%	More
Half	3:07:55	14:21	37.54%	More
20 miles	5:34:45	16:44	32.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:12	8:12	55.74
5km	27:57	9:00	57.14
5M	46:45	9:21	55.74
10km	59:09	9:31	55.15
10M	1:38:58	9:54	54.24
Half	2:12:33	10:07	52.86
20M	3:29:29	10:28	52.54
Mara	4:40:33	10:42	51.90

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