Sun 3rd Apr 2016 at 8:00am by LouLou

Run > Long Run

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Time
2:54:48
Miles
23.00
Min/mi
7:36
Pacing
67.9%
WAVA
66.92
Stride(cm)
120
Cals
2514
Cadence
176
Asc(m)
42
Hillscore
5
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:58(7:58/m) 109cal 7.53/8.01mph
2) 1m - 7:44(7:44/m) 110cal 7.76/7.93mph
3) 1m - 7:38(7:38/m) 110cal 7.86/8.6mph
4) 1m - 7:02(7:02/m) 107cal 8.53/8.89mph
5) 1m - 7:29(7:29/m) 111cal 8.01/8.54mph
6) 1m - 7:47(7:47/m) 110cal 7.71/8.79mph
7) 1m - 7:33(7:33/m) 109cal 7.95/8.25mph
8) 1m - 7:27(7:27/m) 109cal 8.06/9.25mph
9) 1m - 7:30(7:30/m) 109cal 8/8.62mph
10) 1m - 7:31(7:31/m) 109cal 7.98/8.56mph
11) 1m - 7:43(7:43/m) 109cal 7.78/8.22mph
12) 1m - 7:41(7:41/m) 109cal 7.81/10.37mph
13) 1m - 7:13(7:13/m) 109cal 8.32/10.65mph
14) 1m - 7:11(7:11/m) 109cal 8.35/9.48mph
15) 1m - 7:34(7:34/m) 110cal 7.94/9.08mph
16) 1m - 7:45(7:45/m) 110cal 7.75/8.6mph
17) 1m - 7:20(7:20/m) 108cal 8.19/9.14mph
18) 1m - 7:32(7:32/m) 110cal 7.97/8.5mph
19) 1m - 7:51(7:51/m) 107cal 7.65/9.16mph
20) 1m - 7:38(7:38/m) 111cal 7.87/9mph
21) 1m - 7:52(7:52/m) 110cal 7.63/8.56mph
22) 1m - 7:52(7:52/m) 109cal 7.63/8.01mph
23) 1m - 7:59(7:59/m) 110cal 7.52/7.89mph
24) 0m - 2(5:42/m) 10.52/7.41mph

7:58 7:44 7:38 7:02 7:29 7:47 7:33 7:27 7:30 7:31 7:43 7:41 7:13 7:11 7:34 7:45 7:20 7:32 7:51 7:38 7:52 7:52 7:59 2

Pace

29%

62%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.22	10:00	10:00	8:10	175 120-182	4/11
2.26	20:00	10:00	9:39	174 116-184	28/4
3.65	30:00	10:00	7:12	186 172-190	7/16
5.02	40:00	10:00	7:20	182 120-190	8/22
6.30	50:00	10:00	7:47	177 120-186	10/5
7.63	1:00:00	10:00	7:33	177 120-190	12/7
8.96	1:10:00	10:00	7:28	180 120-188	14/17
10.29	1:20:00	10:00	7:34	174 120-186	9/13
11.58	1:30:00	10:00	7:43	169 120-184	11/12
12.93	1:40:00	10:00	7:25	178 120-190	9/3
14.32	1:50:00	10:00	7:10	185 170-194	12/13
15.46	2:00:00	10:00	8:48	181 170-186	7/10
16.79	2:10:00	10:00	7:32	180 120-188	9/4
18.04	2:20:00	10:00	7:58	173 120-188	8/9
19.19	2:30:00	10:00	8:41	177 120-186	28/8
20.25	2:40:00	10:00	9:29	164 120-184	3/20
21.55	2:50:00	10:00	7:41	159 120-182	0/0
22.61	3:00:00	10:00	9:23	170 120-180	10/6
23.00	3:03:13	3:13	8:20	173 168-176	2/0

Elevation

Asc 42m, Range 34m, Flat prediction 2:54:31

Elevation Graph

Biggest Climbs (m)	Min/mi
28 1.2%	7:48
12 1.7%	7:38
12 1.6%	7:31
See your biggest climbs

Cadence

176 (194 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.1	180	21.1	2:41:28	7:38
Walk	10.3	120	1.9	18:52	10:08
Still	1.6	-	-	2:53	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:34	49.00%	More
800m	3:19	6:41	56.80%	More
1km	4:10	6:43	59.03%	More
Mile	6:57	6:57	60.69%	More
5k	22:42	7:18	64.97%	More
5 miles	37:12	7:26	64.31%	More
10k	46:16	7:27	64.59%	More
10 miles	1:14:56	7:30	65.63%	More
Half	1:38:24	7:31	65.68%	More
20 miles	2:36:15	7:49	64.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:18	6:18	67.00
5km	20:56	6:44	70.45
5M	34:41	6:56	68.98
10km	43:39	7:01	68.46
10M	1:12:18	7:14	68.01
Half	1:36:15	7:21	66.69
20M	2:30:44	7:32	67.04
Mara	3:20:41	7:40	66.76

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