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Wed 20th Sep 2017 at 8:00am by Fragile Do Not Bend

Run > Race

Tolkien Run (18.75 miles)

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Time
4:24:44
Miles
18.94
Min/mi
13:59
Pacing
68%
WAVA
37.78
Stride(cm)
76
Cals
1935
Cadence
151
Asc(m)
42
Hillscore
26
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 12:27(12:27/m) 101cal 4.82/5.41mph
2) 1m - 11:59(11:59/m) 113cal 5.01/5.8mph
3) 1m - 12:41(12:41/m) 116cal 4.73/5.97mph
4) 1m - 14:10(14:10/m) 104cal 4.23/6.01mph
5) 1m - 12:06(12:06/m) 113cal 4.96/5.85mph
6) 1m - 11:27(11:27/m) 114cal 5.24/5.63mph
7) 1m - 12:21(12:21/m) 111cal 4.86/5.72mph
8) 1m - 14:21(14:21/m) 101cal 4.18/6.82mph
9) 1m - 12:17(12:17/m) 108cal 4.88/5.38mph
10) 1m - 12:20(12:20/m) 109cal 4.87/5.51mph
11) 1m - 13:36(13:36/m) 105cal 4.41/5.41mph
12) 1m - 15:34(15:34/m) 84cal 3.86/26.55mph
13) 1m - 12:31(12:31/m) 102cal 4.79/5.45mph
14) 1m - 13:17(13:17/m) 102cal 4.52/5.63mph
15) 1m - 14:36(14:36/m) 103cal 4.11/5.85mph
16) 1m - 18:36(18:36/m) 80cal 3.23/5.11mph
17) 1m - 13:44(13:44/m) 104cal 4.37/5.97mph
18) 1m - 19:11(19:11/m) 80cal 3.13/3.36mph
19) 0.94m - 18:23(19:37/m) 85cal 3.06/5.24mph

12:27 11:59 12:41 14:10 12:06 11:27 12:21 14:21 12:17 12:20 13:36 15:34 12:31 13:17 14:36 18:36 13:44 19:11 18:23

Pace

36%

15%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	12:26	12:26	12:26	159 118-168	26/40
2.00	24:25	11:58	11:58	157 120-164	12/13
3.00	37:06	12:41	12:41	155 106-166	36/5
4.00	51:16	14:10	14:10	153 118-178	13/33
5.00	1:03:22	12:06	12:06	161 114-174	23/34
6.00	1:14:49	11:27	11:27	159 106-170	14/17
7.00	1:27:10	12:21	12:21	163 110-170	36/9
8.00	1:41:31	14:21	14:21	154 118-172	27/27
9.00	1:53:49	12:17	12:17	159 118-174	8/33
10.00	2:06:08	12:20	12:20	158 118-170	14/15
11.00	2:19:45	13:36	13:36	152 118-166	35/20
12.00	2:35:18	15:33	15:33	144 110-170	27/15
13.00	2:47:49	12:32	12:32	156 118-170	6/31
14.00	3:01:06	13:17	13:17	149 106-164	17/18
15.00	3:15:42	14:36	14:36	149 98-168	36/25
16.00	3:34:18	18:35	18:35	145 106-166	25/35
17.00	3:48:03	13:45	13:45	148 114-166	7/9
18.00	4:07:13	19:10	19:10	119 106-128	7/12
18.94	4:25:37	18:24	19:38	134 106-168	43/26

Elevation

Asc 42m, Range 36m, Flat prediction 4:23:26

Elevation Graph

Biggest Climbs (m)	Min/mi
34 5.4%	13:51
33 12.9%	27:29
32 5.3%	14:01
32 4.3%	16:23
32 4.7%	13:55
21 5.0%	12:39
See your biggest climbs

Cadence

151 (178 max) Stride Length: 76cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	68.4	161	15	3:01:34	12:07
Walk	31.6	118	3.9	1:23:56	21:16
Still	0.0	-	-	6	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:43	10:58	34.18%	More
800m	5:29	11:03	37.27%	More
1km	6:51	11:01	38.85%	More
Mile	11:23	11:23	39.61%	More
5k	37:03	11:56	41.77%	More
5 miles	1:01:46	12:21	40.64%	More
10k	1:16:36	12:20	40.84%	More
10 miles	2:05:35	12:34	41.01%	More
Half	2:48:57	12:54	40.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:09	11:09	40.44
5km	37:48	12:10	40.95
5M	1:03:06	12:37	39.79
10km	1:19:44	12:50	39.24
10M	2:13:06	13:19	38.70
Half	2:58:00	13:35	38.26
20M	4:40:43	14:02	37.69
Mara	6:15:26	14:20	37.12

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