F'Laps - Saturday 5th July

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Sun 13th Mar 2016 at 9:00am by Coeyboy

Run > Race

Surrey Spitfire 20

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Time
2:58:27
Miles
19.87
Min/mi
8:59
Pacing
92.2%
WAVA
51.35
Stride(cm)
110
Cals
2250
Cadence
163
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:43(8:43/m) 111cal 6.89/7.08mph
2) 1m - 8:34(8:34/m) 113cal 7.01/7.97mph
3) 1m - 8:42(8:42/m) 114cal 6.89/7.66mph
4) 1m - 9:05(9:05/m) 113cal 6.61/7.58mph
5) 1m - 9:05(9:05/m) 112cal 6.6/8.27mph
6) 1m - 8:27(8:27/m) 113cal 7.1/7.6mph
7) 1m - 9:01(9:01/m) 114cal 6.66/10.81mph
8) 1m - 9:02(9:02/m) 115cal 6.65/8.14mph
9) 1m - 8:58(8:58/m) 113cal 6.7/7.41mph
10) 1m - 8:51(8:51/m) 113cal 6.78/7.24mph
11) 1m - 8:51(8:51/m) 113cal 6.78/7.91mph
12) 1m - 9:09(9:09/m) 114cal 6.56/6.95mph
13) 1m - 9:32(9:32/m) 115cal 6.29/6.74mph
14) 1m - 9:11(9:11/m) 111cal 6.53/7.24mph
15) 1m - 9:29(9:29/m) 114cal 6.33/6.85mph
16) 1m - 8:37(8:37/m) 115cal 6.97/8.33mph
17) 1m - 9:10(9:10/m) 114cal 6.54/8.6mph
18) 1m - 9:19(9:19/m) 113cal 6.44/7.45mph
19) 1m - 9:09(9:09/m) 113cal 6.56/9.02mph
20) 0.87m - 7:34(8:43/m) 97cal 6.88/7.31mph

8:43 8:34 8:42 9:05 9:05 8:27 9:01 9:02 8:58 8:51 8:51 9:09 9:32 9:11 9:29 8:37 9:10 9:19 9:09 7:34

Pace

14%

62%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
1.00	8:42	8:42	8:42	176 172-180
2.00	17:16	8:34	8:34	171 88-184
3.00	25:58	8:42	8:42	172 86-182
4.00	35:03	9:05	9:05	170 86-180
5.00	44:08	9:05	9:05	172 86-184
6.00	52:35	8:27	8:27	173 88-186
7.00	1:01:36	9:01	9:01	164 86-180
8.00	1:10:38	9:02	9:02	174 86-184
9.00	1:19:35	8:58	8:58	160 86-178
10.00	1:28:26	8:51	8:51	153 86-180
11.00	1:37:17	8:51	8:51	156 86-186
12.00	1:46:26	9:09	9:09	151 86-182
13.00	1:55:58	9:32	9:32	157 86-180
14.00	2:05:09	9:11	9:11	157 86-178
15.00	2:14:38	9:29	9:29	157 86-178
16.00	2:23:14	8:37	8:37	167 86-182
17.00	2:32:25	9:10	9:10	160 86-180
18.00	2:41:44	9:19	9:19	157 84-180
19.00	2:50:52	9:09	9:09	155 86-180
19.87	2:58:27	7:35	8:44	159 86-182

Cadence

163 (186 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.9	176	16.9	2:31:35	8:58
Walk	15.1	87	3	26:52	9:06

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:53	39.29%	More
800m	4:04	8:11	43.62%	More
1km	5:06	8:12	45.77%	More
Mile	8:23	8:23	47.89%	More
5k	27:06	8:44	49.90%	More
5 miles	43:50	8:46	50.13%	More
10k	54:24	8:45	50.36%	More
10 miles	1:28:24	8:50	50.77%	More
Half	1:56:54	8:55	51.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:30	7:30	53.58
5km	24:58	8:02	54.18
5M	41:20	8:16	53.17
10km	52:03	8:23	52.64
10M	1:26:11	8:37	52.07
Half	1:54:45	8:46	51.54
20M	2:59:41	8:59	51.36
Mara	3:59:14	9:08	51.48

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