Sun 29th Jan 2017 at 11:00am by Mr. K.

Run > Race

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Time
45:18
Miles
5.53
Min/mi
8:12
Pacing
80%
WAVA
56.81
Stride(cm)
107
Cals
748
Cadence
184
Asc(m)
42
Hillscore
7
Surface
Road

Notes & Comments

Thames Valley XC - Metros

Split Summary
===
1) 1m - 8:19(8:19/m) 132cal 7.22/8.75mph
2) 1m - 7:46(7:46/m) 137cal 7.72/9.66mph
3) 1m - 8:52(8:52/m) 130cal 6.77/8.27mph
4) 1m - 7:46(7:46/m) 139cal 7.73/8.52mph
5) 1m - 8:17(8:17/m) 138cal 7.25/9mph
6) 0.53m - 4:18(8:09/m) 72cal 7.36/8.27mph

8:19 7:46 8:52 7:46 8:17 4:18

Pin Map

0mi in 0

Pace

49%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:50	1:50	7:19	189 184-196	8/4
0.50	3:44	1:54	7:36	187 184-190	5/2
0.75	6:25	2:41	10:45	175 140-188	21/8
1.00	8:19	1:54	7:34	188 184-190	6/2
1.25	10:28	2:09	8:36	176 100-228	4/20
1.50	12:13	1:45	7:01	188 178-194	3/13
1.75	14:08	1:56	7:43	188 186-192	5/2
2.00	16:05	1:56	7:45	187 184-192	1/4
2.25	18:00	1:55	7:42	189 186-192	4/5
2.50	20:00	2:00	7:59	189 186-192	8/2
2.75	23:01	3:01	12:03	168 100-188	22/3
3.00	24:56	1:56	7:43	187 184-190	3/3
3.25	26:51	1:55	7:38	186 182-190	0/22
3.50	28:46	1:55	7:40	188 182-192	2/4
3.75	30:40	1:54	7:38	189 186-192	4/3
4.00	32:42	2:02	8:07	189 184-194	9/3
4.25	34:45	2:03	8:10	189 186-192	7/3
4.50	37:14	2:29	9:56	177 122-190	19/6
4.75	39:04	1:50	7:21	188 182-194	6/29
5.00	40:59	1:55	7:40	190 186-196	2/4
5.25	43:07	2:08	8:32	187 184-190	6/5
5.50	45:01	1:54	7:36	190 184-194	5/4
5.52	45:12	11	7:40	194 194-194	1/0

Elevation

Asc 42m, Range 30m, Flat prediction 43:42

Elevation Graph

Biggest Climbs (m)	Min/mi
23 9.9%	12:32
17 5.4%	10:23
15 6.0%	8:41
14 11.2%	11:53
See your biggest climbs

Cadence

184 (228 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.1	187	5.4	43:26	8:01
Walk	3.9	124	0.1	1:46	16:27

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:46	48.11%	More
800m	3:26	6:55	54.89%	More
1km	4:25	7:06	55.79%	More
Mile	7:18	7:18	57.42%	More
5k	24:50	8:00	57.44%	More
5 miles	40:57	8:11	56.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:24	7:24	56.68
5km	24:35	7:55	58.04
5M	40:43	8:09	57.01
10km	51:15	8:15	56.54
10M	1:24:53	8:29	56.40
Half	1:53:01	8:38	55.60
20M	2:56:58	8:51	56.26
Mara	3:55:37	9:00	56.35

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