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Sun 18th Dec 2016 at 9:00am by Steady as she goes

Run > General
  • Time
    4:13:37
  • Miles
    26.32
  • Min/mi
    9:38
  • Pacing
    68%
  • WAVA
    56.14
  • Stride(cm)
    89
  • Cals
    2405
  • Cadence
    188
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:28(9:28/m) 92cal 6.33/7.24mph
2) 1m - 9:30(9:30/m) 92cal 6.31/7.18mph
3) 1m - 9:04(9:04/m) 92cal 6.62/7.14mph
4) 1m - 9:06(9:06/m) 93cal 6.6/7.18mph
5) 1m - 9:25(9:25/m) 92cal 6.37/7.28mph
6) 1m - 8:56(8:56/m) 92cal 6.72/7.22mph
7) 1m - 8:58(8:58/m) 92cal 6.7/7.06mph
8) 1m - 9:40(9:40/m) 91cal 6.21/7.14mph
9) 1m - 9:23(9:23/m) 93cal 6.39/6.97mph
10) 1m - 12:36(12:36/m) 88cal 4.76/7.68mph
11) 1m - 9:04(9:04/m) 92cal 6.62/8.37mph
12) 1m - 8:54(8:54/m) 92cal 6.74/7.14mph
13) 1m - 11:23(11:23/m) 90cal 5.27/7.01mph
14) 1m - 9:01(9:01/m) 93cal 6.66/8.31mph
15) 1m - 9:01(9:01/m) 92cal 6.66/7.01mph
16) 1m - 10:40(10:40/m) 88cal 5.63/8.01mph
17) 1m - 9:18(9:18/m) 92cal 6.46/8.01mph
18) 1m - 9:44(9:44/m) 92cal 6.16/7.74mph
19) 1m - 10:22(10:22/m) 89cal 5.79/7.03mph
20) 1m - 9:06(9:06/m) 92cal 6.59/6.8mph
21) 1m - 9:14(9:14/m) 93cal 6.5/6.89mph
22) 1m - 10:06(10:06/m) 91cal 5.94/6.87mph
23) 1m - 9:33(9:33/m) 92cal 6.28/6.57mph
24) 1m - 10:30(10:30/m) 89cal 5.72/6.97mph
25) 1m - 9:51(9:51/m) 91cal 6.1/6.87mph
26) 1m - 9:09(9:09/m) 92cal 6.56/6.7mph
27) 0.32m - 2:38(8:07/m) 28cal 7.39/7.85mph
9:28 9:30 9:04 9:06 9:25 8:56 8:58 9:40 9:23 12:36 9:04 8:54 11:23 9:01 9:01 10:40 9:18 9:44 10:22 9:06 9:14 10:06 9:33 10:30 9:51 9:09 2:38

Pace

14% 10% 39% 22% 15%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:28 9:28 9:28 189 180-194 6/6
2.00 18:59 9:31 9:31 187 172-194 2/5
3.00 28:02 9:04 9:04 189 172-196 5/5
4.00 37:08 9:06 9:06 189 182-194 3/3
5.00 46:33 9:25 9:25 188 120-194 5/5
6.00 55:29 8:56 8:56 189 182-192 7/5
7.00 1:04:27 8:58 8:58 188 182-192 5/4
8.00 1:14:07 9:40 9:40 186 112-194 6/5
9.00 1:23:30 9:23 9:23 188 180-194 4/6
10.00 1:36:06 12:36 12:36 185 112-194 6/6
11.00 1:45:10 9:04 9:04 191 180-196 6/6
12.00 1:54:03 8:54 8:54 190 186-194 4/3
13.00 2:05:27 11:23 11:23 184 80-194 7/3
14.00 2:14:27 9:01 9:01 189 184-194 4/8
15.00 2:23:28 9:01 9:01 189 184-192 3/3
16.00 2:34:08 10:40 10:40 185 120-194 5/3
17.00 2:43:25 9:18 9:18 188 120-194 7/6
18.00 2:53:09 9:44 9:44 187 120-196 5/4
19.00 3:03:32 10:22 10:22 186 120-194 4/6
20.00 3:12:37 9:06 9:06 192 182-196 5/5
21.00 3:21:51 9:14 9:14 191 188-196 4/6
22.00 3:31:57 10:06 10:06 187 120-194 5/5
23.00 3:41:30 9:33 9:33 190 184-194 5/4
24.00 3:52:00 10:30 10:30 183 120-192 4/4
25.00 4:01:51 9:51 9:51 187 110-194 6/3
26.00 4:10:59 9:09 9:09 194 190-198 5/6
26.31 4:13:33 2:34 8:12 196 192-202 1/3

Elevation

Asc 42m, Range 6m, Flat prediction 4:13:37
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

188 (202 max) Stride Length: 89cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.5 189 25.9 4:02:04 9:20
Walk 4.5 119 0.4 11:29 29:15

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:01 8:06 47.15% More
800m 4:15 8:33 48.96% More
1km 5:23 8:40 50.27% More
Mile 8:47 8:47 52.34% More
5k 27:47 8:57 56.94% More
5 miles 45:24 9:05 56.44% More
10k 56:54 9:09 56.07% More
10 miles 1:34:49 9:29 55.44% More
Half 2:05:08 9:33 56.04% More
20 miles 3:12:17 9:37 56.04% More
Mara 4:12:29 9:38 56.11% More

Predictions

Dist Time Per Mile WAVA
1M 6:41 6:41 68.75
5km 23:34 7:35 67.13
5M 40:00 8:00 64.05
10km 50:56 8:12 62.64
10M 1:26:27 8:39 60.81
Half 1:56:44 8:55 59.57
20M 3:06:53 9:21 57.65
Mara 4:12:20 9:38 56.14
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