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Sun 17th Aug 2014 at 9:00am by dan.

Run > Long Run

Belper Rugby Rover

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Time
2:26:38
Miles
18.40
Min/mi
7:58
Pacing
78.9%
WAVA
59.97
Stride(cm)
129
Cals
2212
Cadence
156
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:09(7:09/m) 120cal
2) 1m - 9:09(9:09/m) 116cal
3) 1m - 6:45(6:45/m) 114cal
4) 1m - 7:59(7:59/m) 123cal
5) 1m - 6:56(6:56/m) 119cal
6) 1m - 6:29(6:29/m) 121cal
7) 1m - 9:40(9:40/m) 115cal
8) 1m - 9:12(9:12/m) 118cal
9) 1m - 9:11(9:11/m) 123cal
10) 1m - 7:55(7:55/m) 115cal
11) 1m - 7:46(7:46/m) 119cal
12) 1m - 7:48(7:48/m) 119cal
13) 1m - 7:31(7:31/m) 122cal
14) 1m - 9:02(9:02/m) 121cal
15) 1m - 8:21(8:21/m) 124cal
16) 1m - 7:33(7:33/m) 123cal
17) 1m - 7:22(7:22/m) 127cal
18) 1m - 7:41(7:41/m) 123cal
19) 0.4m - 3:08(7:47/m) 50cal

7:09 9:09 6:45 7:59 6:56 6:29 9:40 9:12 9:11 7:55 7:46 7:48 7:31 9:02 8:21 7:33 7:22 7:41 3:08

Pin Map

0mi in 0

Pace

13%

11%

21%

29%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.50	3:34	3:34	7:08	158 122-174
1.00	7:13	3:39	7:17	157 116-166
1.50	11:24	4:12	8:23	154 146-162
2.00	16:18	4:54	9:49	150 140-156
2.50	20:01	3:43	7:26	155 152-160
3.00	22:57	2:56	5:51	162 156-172
3.50	26:46	3:49	7:38	157 152-162
4.00	30:55	4:09	8:18	154 146-158
4.50	34:30	3:35	7:10	156 154-160
5.00	37:48	3:19	6:37	157 154-160
5.50	40:52	3:04	6:08	163 156-172
6.00	44:29	3:36	7:13	154 104-168
6.50	49:39	5:10	10:19	146 90-160
7.00	53:43	4:05	8:09	154 148-158
7.50	58:19	4:36	9:12	154 146-160
8.00	1:02:55	4:36	9:12	152 146-158
8.50	1:07:43	4:48	9:35	153 148-156
9.00	1:12:01	4:18	8:37	154 146-158
9.50	1:16:08	4:06	8:13	156 92-176
10.00	1:20:07	3:59	7:59	158 150-166
10.50	1:23:42	3:35	7:11	162 154-176
11.00	1:27:37	3:55	7:49	157 80-168
11.50	1:31:21	3:44	7:29	158 156-164
12.00	1:35:30	4:08	8:17	158 138-176
12.50	1:39:13	3:43	7:26	163 154-176
13.00	1:43:09	3:56	7:51	154 116-172
13.50	1:48:16	5:08	10:16	150 100-162
14.00	1:51:51	3:35	7:10	158 140-172
14.50	1:56:35	4:43	9:27	155 116-162
15.00	2:00:11	3:37	7:13	158 154-162
15.50	2:04:00	3:49	7:38	161 150-174
16.00	2:07:37	3:37	7:14	157 156-158
16.50	2:11:23	3:46	7:32	158 156-160
17.00	2:14:55	3:32	7:03	158 152-162
17.50	2:18:49	3:54	7:49	158 150-174
18.00	2:22:48	3:58	7:57	158 148-160
18.30	2:25:02	2:14	7:28	159 156-164

Cadence

156 (176 max) Stride Length: 129cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.9	157	18.1	2:21:59	7:50
Walk	2.1	105	0.2	3:03	16:08

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:22	5:32	58.02%	More
800m	2:53	5:48	64.44%	More
1km	3:43	6:00	65.53%	More
Mile	6:13	6:13	67.41%	More
5k	21:32	6:56	65.21%	More
5 miles	36:56	7:23	61.89%	More
10k	46:46	7:32	60.96%	More
10 miles	1:18:52	7:53	59.27%	More
Half	1:44:20	7:58	59.55%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:41	6:41	62.72
5km	22:15	7:10	63.13
5M	36:51	7:22	62.02
10km	46:24	7:28	61.44
10M	1:16:50	7:41	60.84
Half	1:42:17	7:48	60.26
20M	2:40:11	8:01	60.09
Mara	3:33:16	8:08	60.28

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