Sun 16th Apr 2017 at 8:00am by Craig D

Run > Long Run

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Time
2:23:58
Miles
16.72
Min/mi
8:37
Pacing
19%
WAVA
52.41
Stride(cm)
112
Cals
2019
Cadence
168
Asc(m)
42
Hillscore
16
Surface
Road

Notes & Comments

X-Miles run with Steve

Split Summary
===
1) 1m - 9:10(9:10/m) 120cal 6.55/7.16mph
2) 1m - 9:00(9:00/m) 120cal 6.66/7.03mph
3) 1m - 8:29(8:29/m) 120cal 7.08/7.47mph
4) 1m - 8:57(8:57/m) 119cal 6.7/8.7mph
5) 1m - 8:47(8:47/m) 120cal 6.83/7.33mph
6) 1m - 8:36(8:36/m) 121cal 6.98/7.35mph
7) 1m - 8:40(8:40/m) 121cal 6.92/7.72mph
8) 1m - 8:53(8:53/m) 122cal 6.76/7.43mph
9) 1m - 9:24(9:24/m) 117cal 6.39/7.31mph
10) 1m - 8:07(8:07/m) 124cal 7.39/7.93mph
11) 1m - 8:22(8:22/m) 123cal 7.17/7.89mph
12) 1m - 8:12(8:12/m) 118cal 7.32/7.72mph
13) 1m - 8:09(8:09/m) 122cal 7.36/7.95mph
14) 1m - 8:33(8:33/m) 122cal 7.02/7.81mph
15) 1m - 8:28(8:28/m) 120cal 7.08/7.64mph
16) 1m - 8:34(8:34/m) 122cal 7.01/8.64mph
17) 0.72m - 5:38(7:51/m) 88cal 7.65/8.1mph

9:10 9:00 8:29 8:57 8:47 8:36 8:40 8:53 9:24 8:07 8:22 8:12 8:09 8:33 8:28 8:34 5:38

Pin Map

0mi in 0

Pace

16%

41%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:39	4:39	9:17	164 120-168	4/2
1.00	9:10	4:31	9:02	165 162-174	2/4
1.50	14:51	5:42	11:23	165 160-170	5/3
2.00	19:19	4:27	8:55	165 162-168	5/4
2.50	25:49	6:31	13:02	167 162-170	3/3
3.00	30:02	4:12	8:25	167 162-172	7/4
3.50	35:17	5:15	10:30	169 162-176	17/1
4.00	39:45	4:28	8:55	167 162-172	7/16
4.50	44:39	4:54	9:48	166 162-168	9/7
5.00	50:05	5:27	10:53	167 164-172	9/7
5.50	54:20	4:15	8:30	168 164-172	3/7
6.00	58:41	4:21	8:41	168 164-174	26/6
6.50	1:03:22	4:41	9:22	167 162-172	3/13
7.00	1:07:56	4:34	9:09	168 160-172	8/5
7.50	1:13:36	5:40	11:20	169 166-174	16/10
8.00	1:19:00	5:23	10:46	168 144-172	24/11
8.50	1:27:04	8:04	16:08	166 120-176	31/4
9.00	1:31:51	4:47	9:34	168 158-174	6/26
9.50	1:35:56	4:05	8:11	169 164-172	9/22
10.00	1:39:58	4:02	8:04	168 156-172	3/9
10.50	1:44:13	4:15	8:30	169 158-174	20/4
11.00	1:48:20	4:07	8:14	169 164-174	9/24
11.50	1:52:20	4:01	8:02	169 164-172	0/9
12.00	2:01:52	9:31	19:02	166 120-174	7/6
12.50	2:06:00	4:09	8:18	171 168-176	9/12
13.00	2:10:01	4:00	8:01	169 166-172	15/10
13.50	2:13:59	3:58	7:56	170 168-176	2/16
14.00	2:19:34	5:35	11:11	167 120-174	4/9
14.50	2:23:44	4:10	8:19	169 164-172	2/5
15.00	2:29:14	5:31	11:01	167 118-172	3/3
15.50	2:33:21	4:07	8:14	171 164-176	2/3
16.00	2:42:29	9:07	18:15	165 120-170	3/2
16.50	2:46:26	3:57	7:55	167 158-170	3/3
16.71	2:48:01	1:35	7:40	168 162-170	1/3

Elevation

Asc 42m, Range 82m, Flat prediction 2:19:54

Elevation Graph

Biggest Climbs (m)	Min/mi
26 4.2%	8:48
25 4.6%	11:16
25 5.2%	9:03
23 2.4%	10:17
18 4.3%	8:23
15 3.3%	8:16
See your biggest climbs

Cadence

168 (176 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.7	167	16.7	2:35:40	9:20
Walk	6.7	124	0	11:15	8:02:50
Still	0.7	-	-	1:06	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:10	41.35%	More
800m	3:36	7:15	46.71%	More
1km	4:50	7:47	45.69%	More
Mile	7:55	7:55	48.40%	More
5k	25:48	8:18	50.35%	More
5 miles	46:18	9:16	45.81%	More
10k	59:10	9:31	44.88%	More
10 miles	1:37:17	9:44	45.14%	More
Half	2:08:18	9:48	45.32%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:16	7:16	52.70
5km	24:11	7:47	53.71
5M	40:03	8:01	52.97
10km	50:25	8:07	52.67
10M	1:23:29	8:21	52.61
Half	1:51:09	8:29	51.91
20M	2:54:04	8:42	52.52
Mara	3:51:45	8:51	52.60

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