Fri 28th Apr 2017 at 11:00am by Muttley

Run > Tempo

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Time
25:05
Miles
3.03
Min/mi
8:17
Pacing
94%
WAVA
59.63
Stride(cm)
104
Cals
399
Cadence
188
Asc(m)
42
Surface
Road

tempo

Notes & Comments

3 miles tempo target pace 8:20 m/m

Split Summary
===
1) 1m - 8:09(8:09/m) 130cal 7.37/7.78mph
2) 1m - 8:01(8:01/m) 133cal 7.48/7.85mph
3) 1m - 8:15(8:15/m) 133cal 7.28/7.95mph
4) 0.03m - 40(21:50/m) 3cal 2.75/7.26mph

8:09 8:01 8:15 40

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:01	1:01	8:07	189 186-192	0/1
0.25	2:00	59	7:52	189 186-192	1/0
0.38	3:01	1:01	8:06	189 186-192	1/0
0.50	4:02	1:01	8:10	190 188-194	1/1
0.63	5:02	1:00	7:59	189 186-192	0/1
0.75	6:01	1:00	7:57	188 186-192	0/1
0.88	7:05	1:03	8:27	187 186-192	0/1
1.00	8:09	1:04	8:31	185 182-190	3/1
1.13	9:08	1:00	7:58	187 184-188	1/2
1.25	10:09	1:00	8:03	186 184-190	1/0
1.38	11:08	59	7:51	188 186-192	0/0
1.50	12:07	1:00	7:57	188 186-194	1/1
1.63	13:09	1:02	8:14	187 184-192	1/2
1.75	14:08	59	7:55	187 186-190	2/2
1.88	15:10	1:01	8:11	187 186-190	0/1
2.00	16:10	1:00	7:58	186 184-190	0/0
2.13	17:13	1:03	8:24	186 184-188	2/1
2.25	18:19	1:06	8:52	187 184-190	0/0
2.38	19:19	1:00	8:03	188 186-190	3/0
2.50	20:29	1:10	9:18	187 182-192	1/3
2.63	21:25	56	7:27	188 186-192	0/1
2.75	22:23	58	7:44	189 186-192	0/0
2.88	23:22	59	7:51	188 186-188	1/0
3.00	24:24	1:02	8:18	189 186-192	2/2
3.02	24:47	23	16:03	192 192-192	0/0

Elevation

Asc 42m, Range 4m, Flat prediction 25:05

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

188 (194 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	187	3	24:47	8:12
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:34	45.71%	More
800m	3:53	7:48	52.51%	More
1km	4:56	7:57	53.75%	More
Mile	8:01	8:01	56.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:45	7:45	58.12
5km	25:45	8:17	59.58
5M	42:39	8:32	58.70
10km	53:42	8:39	58.28
10M	1:28:56	8:54	58.23
Half	1:58:24	9:02	57.46
20M	3:05:25	9:16	58.14
Mara	4:06:52	9:25	58.23

Three Things You Saw Today

1 a beer and cider festival
2 little fluffy goslings, whose parents hissed at me

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