Sun 26th Mar 2017 at 8:00am by Father

Run > General

Gade Valley Harriers VLM Training run #3

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Time
2:39:12
Miles
20.24
Min/mi
7:52
Pacing
91.7%
WAVA
59.43
Stride(cm)
118
Cals
2636
Cadence
174
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 0.62m - 4:54(7:53/m) 78cal 7.61/8.54mph
2) 0.62m - 4:51(7:48/m) 81cal 7.7/7.93mph
3) 0.62m - 4:49(7:45/m) 82cal 7.74/8.01mph
4) 0.62m - 4:48(7:44/m) 81cal 7.76/7.95mph
5) 0.62m - 4:53(7:51/m) 81cal 7.64/7.87mph
6) 0.62m - 5:10(8:19/m) 80cal 7.22/8.16mph
7) 0.62m - 5:20(8:35/m) 79cal 6.99/9.23mph
8) 0.62m - 5:00(8:03/m) 83cal 7.46/8.87mph
9) 0.62m - 4:48(7:44/m) 81cal 7.76/8.2mph
10) 0.62m - 4:44(7:37/m) 82cal 7.88/10.06mph
11) 0.62m - 4:50(7:47/m) 82cal 7.71/8.43mph
12) 0.62m - 5:03(8:08/m) 82cal 7.38/7.72mph
13) 0.62m - 4:47(7:43/m) 81cal 7.78/8.58mph
14) 0.62m - 5:07(8:14/m) 80cal 7.29/8.16mph
15) 0.62m - 4:42(7:34/m) 81cal 7.93/8.2mph
16) 0.62m - 4:36(7:24/m) 80cal 8.1/8.58mph
17) 0.62m - 4:44(7:37/m) 81cal 7.88/9.46mph
18) 0.62m - 4:26(7:08/m) 80cal 8.42/9.66mph
19) 0.62m - 4:52(7:50/m) 82cal 7.66/8.2mph
20) 0.62m - 5:00(8:03/m) 82cal 7.45/7.66mph
21) 0.62m - 5:13(8:23/m) 77cal 7.16/7.95mph
22) 0.62m - 4:40(7:31/m) 82cal 7.97/8.33mph
23) 0.62m - 4:41(7:33/m) 81cal 7.95/8.12mph
24) 0.62m - 4:40(7:31/m) 81cal 7.98/8.22mph
25) 0.62m - 4:52(7:51/m) 82cal 7.65/8.1mph
26) 0.62m - 5:29(8:49/m) 76cal 6.81/8.16mph
27) 0.62m - 4:49(7:45/m) 83cal 7.74/8.06mph
28) 0.62m - 4:55(7:54/m) 81cal 7.59/8.06mph
29) 0.62m - 4:48(7:43/m) 82cal 7.78/8.22mph
30) 0.62m - 4:58(7:59/m) 82cal 7.51/8.2mph
31) 0.62m - 4:53(7:52/m) 81cal 7.63/7.89mph
32) 0.62m - 4:52(7:50/m) 82cal 7.65/9.06mph
33) 0.36m - 2:57(8:13/m) 47cal 7.3/7.74mph

4:54 4:51 4:49 4:48 4:53 5:10 5:20 5:00 4:48 4:44 4:50 5:03 4:47 5:07 4:42 4:36 4:44 4:26 4:52 5:00 5:13 4:40 4:41 4:40 4:52 5:29 4:49 4:55 4:48 4:58 4:53 4:52 2:57

Pace

17%

72%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
1.00	7:52	7:52	7:52	175 160-184
2.00	15:36	7:44	7:44	173 170-180
3.00	23:20	7:44	7:44	173 170-178
4.00	31:57	8:37	8:37	171 90-180
5.00	39:57	8:00	8:00	172 166-176
6.00	47:41	7:44	7:44	174 170-182
7.00	55:24	7:43	7:43	173 170-176
8.00	1:03:19	7:54	7:54	174 170-178
9.00	1:11:20	8:01	8:01	173 118-178
10.00	1:18:46	7:26	7:26	174 170-180
11.00	1:26:11	7:25	7:25	174 172-182
12.00	1:33:55	7:44	7:44	174 172-176
13.00	1:42:15	8:19	8:19	174 172-180
14.00	1:49:48	7:33	7:33	174 172-178
15.00	1:57:17	7:29	7:29	175 172-178
16.00	2:05:49	8:32	8:32	175 172-184
17.00	2:13:29	7:40	7:40	175 172-182
18.00	2:21:21	7:53	7:53	174 172-178
19.00	2:29:16	7:54	7:54	175 172-182
20.00	2:37:08	7:52	7:52	176 170-182
20.24	2:39:11	2:03	8:27	178 172-182

Cadence

174 (184 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	174	20.2	2:38:48	7:51
Walk	0.2	104	0	23	14:05

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:51	44.90%	More
800m	3:30	7:02	50.21%	More
1km	4:24	7:05	52.18%	More
Mile	7:15	7:15	54.53%	More
5k	23:20	7:31	57.58%	More
5 miles	38:22	7:40	56.83%	More
10k	47:34	7:39	57.19%	More
10 miles	1:17:16	7:44	58.12%	More
Half	1:42:09	7:48	58.14%	More
20 miles	2:37:03	7:51	59.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:34	6:34	60.19
5km	21:50	7:02	61.53
5M	36:10	7:14	60.28
10km	45:32	7:20	59.74
10M	1:15:24	7:32	59.56
Half	1:40:23	7:40	58.71
20M	2:37:12	7:52	59.40
Mara	3:29:18	7:59	59.49

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