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Sun 25th Jun 2017 at 10:00am by SassRegan

Run > General
  • Time
    3:24:07
  • Miles
    18.38
  • Min/mi
    11:06
  • Pacing
    64.7%
  • WAVA
    47.11
  • Stride(cm)
    89
  • Cals
    1668
  • Cadence
    164
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 5:55(5:55/km) 58cal 10.14/11.29kmph
2) 1km - 5:20(5:20/km) 57cal 11.24/11.92kmph
3) 1km - 5:35(5:35/km) 59cal 10.74/12.09kmph
4) 1km - 6:57(6:57/km) 58cal 8.64/10.98kmph
5) 1km - 5:51(5:51/km) 59cal 10.27/13.13kmph
6) 1km - 5:10(5:10/km) 58cal 11.61/12.33kmph
7) 1km - 5:48(5:48/km) 58cal 10.34/11.76kmph
8) 1km - 7:00(7:00/km) 49cal 8.58/11.12kmph
9) 1km - 6:36(6:36/km) 59cal 9.1/11.66kmph
10) 1km - 6:09(6:09/km) 56cal 9.75/11.22kmph
11) 1km - 10:08(10:08/km) 49cal 5.92/11.79kmph
12) 1km - 6:00(6:00/km) 57cal 10/11.08kmph
13) 1km - 6:03(6:03/km) 60cal 9.91/11.39kmph
14) 1km - 6:32(6:32/km) 61cal 9.19/10.38kmph
15) 1km - 6:19(6:19/km) 54cal 9.49/10.61kmph
16) 1km - 7:17(7:17/km) 58cal 8.24/11.35kmph
17) 1km - 5:43(5:43/km) 57cal 10.49/11.22kmph
18) 1km - 6:49(6:49/km) 61cal 8.79/10.08kmph
19) 1km - 8:45(8:45/km) 57cal 6.86/9.81kmph
20) 1km - 8:00(8:00/km) 57cal 7.5/10.55kmph
21) 1km - 7:19(7:19/km) 58cal 8.2/10.45kmph
22) 1km - 7:24(7:24/km) 55cal 8.11/10.65kmph
23) 1km - 6:51(6:51/km) 55cal 8.75/11.39kmph
24) 1km - 6:57(6:57/km) 55cal 8.63/10.95kmph
25) 1km - 8:44(8:44/km) 55cal 6.87/10.35kmph
26) 1km - 7:33(7:33/km) 53cal 7.95/11.15kmph
27) 1km - 6:30(6:30/km) 58cal 9.24/11.02kmph
28) 1km - 9:08(9:08/km) 49cal 6.57/10.95kmph
29) 1km - 7:45(7:45/km) 54cal 7.74/10.35kmph
30) 0.58km - 3:59(6:55/km) 34cal 8.68/10.31kmph
5:55 5:20 5:35 6:57 5:51 5:10 5:48 7:00 6:36 6:09 10:08 6:00 6:03 6:32 6:19 7:17 5:43 6:49 8:45 8:00 7:19 7:24 6:51 6:57 8:44 7:33 6:30 9:08 7:45 3:59

Pace

40% 15% 23% 20% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.50 4:32 4:32 9:04 170 88-180
1.00 9:15 4:43 9:26 170 160-178
1.50 13:22 4:07 8:13 174 170-180
2.00 18:05 4:43 9:26 168 142-172
2.50 23:54 5:49 11:38 159 116-174
3.00 29:58 6:05 12:10 170 122-178
3.50 34:15 4:16 8:32 170 162-176
4.00 38:35 4:20 8:40 172 164-178
4.50 43:26 4:51 9:42 170 164-180
5.00 49:08 5:43 11:25 155 94-182
5.50 54:26 5:18 10:35 168 120-186
6.00 59:42 5:16 10:32 172 112-186
6.50 1:07:03 7:21 14:43 150 110-186
7.00 1:14:21 7:17 14:35 152 92-192
7.50 1:19:01 4:40 9:20 171 162-174
8.00 1:23:50 4:50 9:39 170 166-174
8.50 1:28:58 5:08 10:16 172 164-180
9.00 1:34:30 5:31 11:02 167 158-174
9.50 1:42:12 7:42 15:24 168 112-186
10.00 1:47:11 4:59 9:58 177 172-200
10.50 1:52:17 5:06 10:13 175 170-178
11.00 1:58:32 6:15 12:30 170 118-180
11.50 2:04:20 5:47 11:34 172 120-188
12.00 2:12:47 8:27 16:54 145 82-178
12.50 2:19:22 6:35 13:10 169 114-182
13.00 2:25:03 5:41 11:22 166 120-214
13.50 2:31:38 6:36 13:11 151 112-172
14.00 2:36:40 5:02 10:03 171 114-174
14.50 2:43:24 6:44 13:27 150 84-176
15.00 2:49:25 6:01 12:03 170 110-178
15.50 2:56:40 7:15 14:31 144 102-178
16.00 3:02:27 5:47 11:33 163 118-180
16.50 3:08:35 6:08 12:16 159 106-238
17.00 3:15:02 6:27 12:53 151 114-176
17.50 3:21:54 6:52 13:45 154 114-238
18.00 3:28:00 6:06 12:12 158 118-244
18.38 3:32:12 4:12 11:08 165 110-172

Cadence

164 (244 max) Stride Length: 89cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 81.3 171 16.5 2:52:34 10:28
Walk 18.5 115 1.9 39:12 20:37
Still 0.2 - - 26 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:01 8:05 45.86% More
800m 4:04 8:11 49.88% More
1km 5:08 8:16 51.34% More
Mile 8:29 8:29 52.73% More
5k 30:11 9:43 50.74% More
5 miles 49:03 9:49 50.69% More
10k 1:02:28 10:03 49.64% More
10 miles 1:47:05 10:43 47.65% More
Half 2:26:29 11:11 46.44% More

Predictions

Dist Time Per Mile WAVA
1M 9:20 9:20 47.91
5km 31:01 9:59 49.37
5M 51:21 10:16 48.43
10km 1:04:39 10:24 47.96
10M 1:47:04 10:42 47.66
Half 2:22:33 10:53 47.32
20M 3:43:14 11:10 47.01
Mara 4:57:13 11:21 46.54
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