Sat 11th Mar 2017 at 6:00am by Stuart Clark

Run > General

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Time
2:28:21
Miles
16.42
Min/mi
9:02
Pacing
92%
WAVA
53.84
Stride(cm)
100
Cals
2362
Cadence
178
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 0.62m - 5:33(8:56/m) 85cal 6.71/8.25mph
2) 0.62m - 5:37(9:03/m) 92cal 6.63/7.22mph
3) 0.62m - 5:53(9:28/m) 87cal 6.33/6.97mph
4) 0.62m - 5:12(8:22/m) 90cal 7.17/8.08mph
5) 0.62m - 5:04(8:09/m) 87cal 7.36/10.37mph
6) 0.62m - 5:13(8:23/m) 90cal 7.16/7.81mph
7) 0.62m - 5:27(8:47/m) 92cal 6.83/7.49mph
8) 0.62m - 5:15(8:27/m) 89cal 7.1/9.29mph
9) 0.62m - 5:19(8:33/m) 89cal 7.02/7.33mph
10) 0.62m - 5:23(8:41/m) 90cal 6.92/7.16mph
11) 0.62m - 5:43(9:12/m) 90cal 6.52/7.03mph
12) 0.62m - 5:21(8:36/m) 89cal 6.97/7.2mph
13) 0.62m - 5:28(8:47/m) 89cal 6.83/7.08mph
14) 0.62m - 5:32(8:54/m) 89cal 6.75/7.01mph
15) 0.62m - 5:28(8:48/m) 89cal 6.82/7.24mph
16) 0.62m - 5:34(8:58/m) 89cal 6.69/6.89mph
17) 0.62m - 5:41(9:09/m) 89cal 6.56/6.82mph
18) 0.62m - 5:40(9:08/m) 89cal 6.57/6.89mph
19) 0.62m - 6:06(9:49/m) 91cal 6.11/6.49mph
20) 0.62m - 6:12(9:59/m) 90cal 6.01/6.16mph
21) 0.62m - 6:19(10:10/m) 91cal 5.91/6.14mph
22) 0.62m - 6:26(10:21/m) 91cal 5.8/5.99mph
23) 0.62m - 6:08(9:53/m) 89cal 6.08/6.7mph
24) 0.62m - 5:30(8:52/m) 89cal 6.77/7.18mph
25) 0.62m - 5:35(8:59/m) 89cal 6.68/7.2mph
26) 0.62m - 5:20(8:35/m) 88cal 6.98/7.37mph
27) 0.26m - 2:21(9:01/m) 40cal 6.65/8.08mph

5:33 5:37 5:53 5:12 5:04 5:13 5:27 5:15 5:19 5:23 5:43 5:21 5:28 5:32 5:28 5:34 5:41 5:40 6:06 6:12 6:19 6:26 6:08 5:30 5:35 5:20 2:21

Pace

12%

29%

54%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.50	4:32	4:32	9:04	184 174-190
1.00	8:51	4:19	8:38	183 178-186
1.50	13:52	5:01	10:01	170 120-184
2.00	18:07	4:15	8:30	181 174-186
2.50	22:23	4:16	8:33	182 178-188
3.00	26:26	4:03	8:05	178 168-186
3.50	30:35	4:09	8:18	180 176-184
4.00	34:54	4:19	8:38	180 174-186
4.50	39:14	4:20	8:40	180 174-188
5.00	43:28	4:14	8:29	179 168-184
5.50	47:45	4:17	8:35	179 172-184
6.00	52:04	4:19	8:38	183 178-188
6.50	56:33	4:29	8:58	181 172-186
7.00	1:01:05	4:31	9:03	179 174-182
7.50	1:05:23	4:19	8:37	179 174-184
8.00	1:09:47	4:24	8:47	176 120-186
8.50	1:14:13	4:27	8:53	178 172-182
9.00	1:18:34	4:20	8:41	177 172-182
9.50	1:23:03	4:29	8:57	179 174-184
10.00	1:27:33	4:30	9:01	178 174-182
10.50	1:32:06	4:34	9:07	177 170-186
11.00	1:36:39	4:32	9:04	178 174-182
11.50	1:41:24	4:45	9:31	177 174-180
12.00	1:46:23	4:59	9:58	176 172-180
12.50	1:51:25	5:02	10:03	172 164-178
13.00	1:56:27	5:03	10:05	175 166-180
13.50	2:01:38	5:11	10:22	174 164-180
14.00	2:06:49	5:10	10:21	173 168-178
14.50	2:11:26	4:37	9:14	177 170-184
15.00	2:15:52	4:26	8:52	178 170-182
15.50	2:20:20	4:28	8:57	178 174-184
16.00	2:24:43	4:23	8:46	177 170-184
16.42	2:28:19	3:36	8:40	176 152-180

Cadence

178 (190 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	178	16.3	2:27:36	9:02
Walk	0.5	120	0.1	43	9:44

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:46	41.59%	More
800m	4:00	8:02	46.86%	More
1km	5:01	8:04	48.75%	More
Mile	8:12	8:12	50.78%	More
5k	26:08	8:25	54.16%	More
5 miles	42:42	8:32	53.93%	More
10k	53:22	8:35	53.85%	More
10 miles	1:27:23	8:44	54.33%	More
Half	1:57:32	8:58	53.42%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:08	6:08	67.87
5km	22:18	7:11	63.49
5M	38:20	7:40	60.07
10km	49:05	7:54	58.55
10M	1:24:22	8:26	56.27
Half	1:54:43	8:45	54.31
20M	3:05:41	9:17	53.17
Mara	4:12:29	9:38	52.14

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