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Fri 13th Jan 2017 at 7:00pm by ianmcn

Run > Race

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Time
21:28
Miles
2.50
Min/mi
8:35
Pacing
79.9%
WAVA
52.89
Stride(cm)
104
Cals
275
Cadence
180
Asc(m)
42
Surface
Mixed

Notes & Comments

NIGHTMARE RACE 4 2016/17 MOTOCROSS @ LEUCHERS
===
1) 1m - 8:07(8:07/m) 120cal 7.39/10.94mph
2) 1m - 9:28(9:28/m) 104cal 6.34/8.6mph
3) 0.5m - 3:53(7:45/m) 51cal 7.74/10.5mph

8:07 9:28 3:53

Pace

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Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	48	48	6:27	202 198-208
0.25	1:42	54	7:10	196 188-202
0.38	2:41	59	7:52	190 186-194
0.50	3:41	59	7:56	181 170-196
0.63	4:43	1:02	8:15	183 170-196
0.75	5:46	1:04	8:30	184 164-194
0.88	6:51	1:05	8:37	181 172-194
1.00	8:07	1:16	10:08	176 166-190
1.13	9:21	1:14	9:54	178 112-214
1.25	10:42	1:20	10:43	168 104-188
1.38	11:53	1:12	9:33	179 170-230
1.50	12:54	1:00	8:03	180 172-186
1.63	13:54	1:01	8:05	180 116-230
1.75	15:04	1:10	9:19	171 112-190
1.88	16:14	1:10	9:18	176 168-188
2.00	17:35	1:21	10:48	181 104-232
2.13	18:49	1:14	9:56	158 100-190
2.25	19:56	1:06	8:52	164 108-190
2.38	20:40	44	5:50	197 190-202
2.49	21:25	45	6:24	200 196-202

Cadence

180 (232 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.0	184	2.4	20:21	8:20
Walk	5.0	111	0.1	1:04	21:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:03	53.77%	More
800m	3:36	7:15	52.34%	More
1km	4:40	7:30	52.83%	More
Mile	8:07	8:07	51.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:08	8:08	51.57
5km	27:02	8:42	52.78
5M	44:45	8:57	51.87
10km	56:21	9:04	51.42
10M	1:33:19	9:20	51.30
Half	2:04:14	9:29	50.58
20M	3:14:33	9:44	51.18
Mara	4:19:02	9:53	51.25

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