Wed 7th Sep 2016 at 8:00am by Stuart Clark

Run > General
  • Time
    3:10:18
  • Miles
    18.59
  • Min/mi
    10:14
  • Pacing
    72%
  • WAVA
    47.54
  • Stride(cm)
    89
  • Cals
    2675
  • Cadence
    176
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.62m - 6:36(10:38/m) 84cal 5.64/6.66mph
2) 0.62m - 6:09(9:54/m) 91cal 6.06/6.45mph
3) 0.62m - 6:10(9:56/m) 93cal 6.04/6.66mph
4) 0.62m - 5:57(9:34/m) 91cal 6.27/7.66mph
5) 0.62m - 5:50(9:23/m) 92cal 6.39/7.12mph
6) 0.62m - 6:00(9:39/m) 91cal 6.22/6.45mph
7) 0.62m - 6:06(9:49/m) 92cal 6.11/6.68mph
8) 0.62m - 6:07(9:51/m) 91cal 6.09/6.24mph
9) 0.62m - 6:00(9:39/m) 91cal 6.21/6.47mph
10) 0.62m - 6:02(9:42/m) 88cal 6.19/7.39mph
11) 0.62m - 6:01(9:41/m) 91cal 6.19/6.37mph
12) 0.62m - 6:12(9:58/m) 92cal 6.02/6.39mph
13) 0.62m - 6:01(9:41/m) 91cal 6.2/6.37mph
14) 0.62m - 6:04(9:45/m) 91cal 6.15/6.26mph
15) 0.62m - 6:14(10:02/m) 89cal 5.98/6.45mph
16) 0.62m - 6:05(9:47/m) 90cal 6.13/6.37mph
17) 0.62m - 6:36(10:37/m) 87cal 5.65/6.53mph
18) 0.62m - 6:06(9:49/m) 93cal 6.11/7.2mph
19) 0.62m - 6:27(10:22/m) 93cal 5.79/6.28mph
20) 0.62m - 6:18(10:08/m) 92cal 5.92/7.58mph
21) 0.62m - 6:18(10:08/m) 91cal 5.92/6.76mph
22) 0.62m - 6:20(10:11/m) 89cal 5.89/6.53mph
23) 0.62m - 6:34(10:34/m) 88cal 5.68/6.18mph
24) 0.62m - 6:42(10:47/m) 87cal 5.56/7.08mph
25) 0.62m - 6:26(10:22/m) 88cal 5.79/6.57mph
26) 0.62m - 7:00(11:16/m) 85cal 5.33/6.7mph
27) 0.62m - 6:59(11:14/m) 88cal 5.34/7.03mph
28) 0.62m - 7:26(11:57/m) 81cal 5.02/6.55mph
29) 0.62m - 7:23(11:52/m) 84cal 5.06/6.53mph
30) 0.57m - 6:11(10:56/m) 81cal 5.49/5.93mph
6:36 6:09 6:10 5:57 5:50 6:00 6:06 6:07 6:00 6:02 6:01 6:12 6:01 6:04 6:14 6:05 6:36 6:06 6:27 6:18 6:18 6:20 6:34 6:42 6:26 7:00 6:59 7:26 7:23 6:11

Pace

10% 4% 30% 52% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.50 5:27 5:27 10:55 179 172-186
1.00 10:20 4:53 9:46 179 176-184
1.50 15:24 5:03 10:06 179 174-184
2.00 20:11 4:47 9:34 178 174-182
2.50 24:58 4:48 9:35 178 158-186
3.00 29:42 4:44 9:28 178 168-182
3.50 34:28 4:46 9:32 179 172-184
4.00 39:26 4:58 9:56 178 172-184
4.50 44:13 4:47 9:34 178 174-182
5.00 49:11 4:57 9:54 178 174-184
5.50 54:01 4:50 9:40 176 164-184
6.00 58:56 4:55 9:50 178 120-186
6.50 1:03:40 4:44 9:28 179 172-184
7.00 1:08:44 5:04 10:07 178 172-184
7.50 1:13:33 4:50 9:39 180 174-184
8.00 1:18:25 4:51 9:43 178 172-184
8.50 1:23:19 4:54 9:49 178 172-180
9.00 1:28:12 4:53 9:45 177 170-180
9.50 1:33:14 5:02 10:04 177 164-184
10.00 1:38:27 5:13 10:26 166 118-180
10.50 1:43:24 4:57 9:55 177 124-184
11.00 1:51:11 7:47 15:35 179 114-188
11.50 1:56:19 5:08 10:16 176 130-184
12.00 2:01:32 5:13 10:25 176 130-186
12.50 2:06:38 5:06 10:13 177 120-186
13.00 2:11:35 4:57 9:54 179 174-184
13.50 2:16:45 5:10 10:19 174 124-186
14.00 2:21:59 5:14 10:29 177 124-188
14.50 2:27:20 5:20 10:41 177 124-188
15.00 2:32:45 5:26 10:52 178 124-188
15.50 2:37:45 4:59 9:59 182 178-190
16.00 2:43:24 5:39 11:19 170 124-186
16.50 2:49:03 5:39 11:18 165 110-186
17.00 2:54:43 5:40 11:20 169 122-190
17.50 3:00:39 5:56 11:52 160 114-190
18.00 3:06:40 6:01 12:02 164 122-188
18.50 3:12:02 5:22 10:44 177 120-188
18.57 3:12:52 50 11:22 171 122-186

Cadence

176 (190 max) Stride Length: 89cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 90.5 179 17.6 2:54:37 9:55
Walk 9.5 123 1 18:14 18:52
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:03 8:16 38.81% More
800m 4:18 8:39 43.16% More
1km 5:29 8:49 44.22% More
Mile 9:11 9:11 45.02% More
5k 29:47 9:35 47.18% More
5 miles 48:14 9:39 47.36% More
10k 1:00:05 9:40 47.45% More
10 miles 1:37:53 9:47 48.10% More
Half 2:12:12 10:06 47.10% More

Predictions

Dist Time Per Mile WAVA
1M 6:50 6:50 60.46
5km 24:51 8:00 56.54
5M 42:42 8:32 53.49
10km 54:41 8:48 52.13
10M 1:33:58 9:24 50.10
Half 2:07:46 9:45 48.36
20M 3:26:49 10:20 47.34
Mara 4:41:13 10:44 46.42

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