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Sat 5th Nov 2016 at 10:00am by mackfly

Run > General
  • Time
    3:17:41
  • Miles
    26.12
  • Min/mi
    7:34
  • Pacing
    72.6%
  • WAVA
    64.83
  • Stride(cm)
    122
  • Cals
    3164
  • Cadence
    175
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 7:47(7:47/m) 122cal 7.72/8.56mph
2) 1m - 7:35(7:35/m) 120cal 7.91/9.04mph
3) 1m - 7:25(7:25/m) 122cal 8.08/9.5mph
4) 1m - 7:28(7:28/m) 118cal 8.04/8.83mph
5) 1m - 7:41(7:41/m) 124cal 7.81/9.12mph
6) 1m - 7:24(7:24/m) 124cal 8.11/9.12mph
7) 1m - 7:29(7:29/m) 119cal 8.02/8.6mph
8) 1m - 7:33(7:33/m) 125cal 7.95/9.14mph
9) 1m - 7:28(7:28/m) 120cal 8.04/8.47mph
10) 1m - 7:22(7:22/m) 122cal 8.15/9.58mph
11) 1m - 7:38(7:38/m) 123cal 7.87/8.95mph
12) 1m - 7:25(7:25/m) 120cal 8.09/9.29mph
13) 1m - 7:26(7:26/m) 123cal 8.07/9.46mph
14) 1m - 7:47(7:47/m) 121cal 7.7/9.23mph
15) 1m - 7:12(7:12/m) 114cal 8.33/8.93mph
16) 1m - 7:20(7:20/m) 123cal 8.18/9.73mph
17) 1m - 7:35(7:35/m) 119cal 7.92/9.06mph
18) 1m - 7:08(7:08/m) 118cal 8.4/9.77mph
19) 1m - 7:24(7:24/m) 121cal 8.12/9.41mph
20) 1m - 7:31(7:31/m) 122cal 7.98/9.48mph
21) 1m - 7:21(7:21/m) 122cal 8.16/9.16mph
22) 1m - 7:37(7:37/m) 123cal 7.87/8.87mph
23) 1m - 7:42(7:42/m) 121cal 7.8/8.68mph
24) 1m - 8:08(8:08/m) 121cal 7.37/8.45mph
25) 1m - 7:56(7:56/m) 124cal 7.57/8.2mph
26) 1m - 8:24(8:24/m) 119cal 7.15/8.2mph
27) 0.12m - 57(7:46/m) 14cal 7.73/7.7mph
7:47 7:35 7:25 7:28 7:41 7:24 7:29 7:33 7:28 7:22 7:38 7:25 7:26 7:47 7:12 7:20 7:35 7:08 7:24 7:31 7:21 7:37 7:42 8:08 7:56 8:24 57

Pace

1% 2% 12% 69% 16%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
1.00 7:46 7:46 7:46 179 122-184
2.00 15:21 7:35 7:35 179 166-184
3.00 22:48 7:26 7:26 179 172-184
4.00 30:16 7:28 7:28 177 172-180
5.00 37:57 7:41 7:41 175 84-182
6.00 45:21 7:24 7:24 178 170-182
7.00 52:49 7:29 7:29 179 174-184
8.00 1:00:22 7:33 7:33 176 120-182
9.00 1:07:50 7:28 7:28 177 174-182
10.00 1:15:12 7:22 7:22 177 170-180
11.00 1:22:49 7:38 7:38 176 120-184
12.00 1:30:14 7:25 7:25 176 174-180
13.00 1:37:40 7:26 7:26 176 172-178
14.00 1:45:28 7:48 7:48 176 120-186
15.00 1:52:40 7:12 7:12 177 174-180
16.00 2:00:00 7:20 7:20 175 170-180
17.00 2:07:35 7:35 7:35 171 120-178
18.00 2:14:43 7:08 7:08 176 172-182
19.00 2:22:07 7:24 7:24 174 166-178
20.00 2:29:38 7:31 7:31 172 168-178
21.00 2:36:59 7:21 7:21 173 170-176
22.00 2:44:36 7:37 7:37 173 120-178
23.00 2:52:18 7:42 7:42 170 166-176
24.00 3:00:26 8:08 8:08 167 164-170
25.00 3:08:21 7:56 7:56 168 166-172
26.00 3:19:12 10:51 10:51 168 160-174
26.12 3:20:08 56 7:51 167 164-168

Cadence

175 (186 max) Stride Length: 122cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.4 174 26 3:18:53 7:38
Walk 0.5 116 0.1 55 11:25
Still 0.2 - - 20 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:39 6:37 48.45% More
800m 3:23 6:48 54.89% More
1km 4:18 6:55 56.76% More
Mile 7:02 7:02 59.58% More
5k 22:32 7:15 62.34% More
5 miles 36:33 7:19 62.53% More
10k 45:37 7:20 62.50% More
10 miles 1:14:05 7:24 63.09% More
Half 1:37:16 7:25 63.89% More
20 miles 2:29:00 7:27 64.61% More

Predictions

Dist Time Per Mile WAVA
1M 5:58 5:58 70.26
5km 20:09 6:29 69.71
5M 33:34 6:43 68.08
10km 42:22 6:49 67.29
10M 1:10:35 7:04 66.22
Half 1:34:18 7:12 65.36
20M 2:28:28 7:25 64.83
Mara 3:18:20 7:34 64.82
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