Sun 26th Apr 2015 at 9:00am by pleasants09

Run > General

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Time
3:53:14
Miles
26.46
Min/mi
8:49
Pacing
83.2%
WAVA
52.76
Stride(cm)
113
Cals
3419
Cadence
161
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:01(8:01/m) 130cal 3.35/3.52/hr
2) 1m - 7:55(7:55/m) 131cal 3.39/3.48/hr
3) 1m - 7:51(7:51/m) 131cal 3.42/3.59/hr
4) 1m - 7:54(7:54/m) 132cal 3.4/3.62/hr
5) 1m - 7:58(7:58/m) 129cal 3.37/3.5/hr
6) 1m - 8:02(8:02/m) 131cal 3.34/3.46/hr
7) 1m - 8:15(8:15/m) 130cal 3.25/3.39/hr
8) 1m - 8:01(8:01/m) 130cal 3.35/3.41/hr
9) 1m - 7:59(7:59/m) 130cal 3.36/3.48/hr
10) 1m - 8:04(8:04/m) 130cal 3.33/3.44/hr
11) 1m - 8:04(8:04/m) 131cal 3.33/3.42/hr
12) 1m - 8:12(8:12/m) 130cal 3.27/3.4/hr
13) 1m - 8:28(8:28/m) 130cal 3.17/3.45/hr
14) 1m - 8:22(8:22/m) 131cal 3.2/3.87/hr
15) 1m - 8:34(8:34/m) 131cal 3.13/3.4/hr
16) 1m - 8:33(8:33/m) 129cal 3.14/3.34/hr
17) 1m - 8:37(8:37/m) 129cal 3.11/3.28/hr
18) 1m - 8:44(8:44/m) 132cal 3.07/4.09/hr
19) 1m - 9:18(9:18/m) 134cal 2.88/32.49/hr
20) 1m - 9:53(9:53/m) 134cal 2.71/3.83/hr
21) 1m - 10:24(10:24/m) 122cal 2.58/3.12/hr
22) 1m - 11:29(11:29/m) 118cal 2.34/3.78/hr
23) 1m - 10:17(10:17/m) 126cal 2.61/3.07/hr
24) 1m - 10:21(10:21/m) 137cal 2.59/4.73/hr
25) 1m - 9:43(9:43/m) 123cal 2.76/3.62/hr
26) 1m - 9:59(9:59/m) 125cal 2.69/3.35/hr
27) 0.46m - 4:18(9:18/m) 53cal 2.88/3.34/hr

8:01 7:55 7:51 7:54 7:58 8:02 8:15 8:01 7:59 8:04 8:04 8:12 8:28 8:22 8:34 8:33 8:37 8:44 9:18 9:53 10:24 11:29 10:17 10:21 9:43 9:59 4:18

Pace

11%

17%

42%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
1.00	8:00	8:00	8:00	165 162-168
2.00	15:55	7:54	7:54	164 160-166
3.00	23:46	7:51	7:51	163 158-168
4.00	31:40	7:54	7:54	164 160-172
5.00	39:37	7:57	7:57	166 164-170
6.00	47:39	8:02	8:02	166 162-172
7.00	55:54	8:15	8:15	164 160-166
8.00	1:03:55	8:00	8:00	165 160-170
9.00	1:11:55	8:00	8:00	167 164-172
10.00	1:19:59	8:04	8:04	165 162-172
11.00	1:28:02	8:04	8:04	166 162-170
12.00	1:36:15	8:12	8:12	163 158-168
13.00	1:44:42	8:27	8:27	161 158-164
14.00	1:53:04	8:22	8:22	160 158-166
15.00	2:01:39	8:34	8:34	160 156-164
16.00	2:10:12	8:34	8:34	160 158-164
17.00	2:18:48	8:35	8:35	159 156-164
18.00	2:27:32	8:44	8:44	159 156-162
19.00	2:36:50	9:18	9:18	153 118-164
20.00	2:46:44	9:54	9:54	155 118-160
21.00	2:57:07	10:23	10:23	154 118-166
22.00	3:08:34	11:27	11:27	156 120-174
23.00	3:18:51	10:17	10:17	160 122-172
24.00	3:29:13	10:22	10:22	157 122-172
25.00	3:38:55	9:42	9:42	162 124-170
26.00	3:48:56	10:01	10:01	160 120-172
26.46	3:53:14	4:18	9:20	166 126-172

Cadence

161 (174 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.8	163	25.1	3:34:02	8:32
Walk	8.2	125	1.4	19:12	14:09

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:33	38.35%	More
800m	3:46	7:35	44.72%	More
1km	4:45	7:39	46.38%	More
Mile	7:46	7:46	48.71%	More
5k	24:26	7:52	52.59%	More
5 miles	39:35	7:55	53.22%	More
10k	49:23	7:57	53.46%	More
10 miles	1:19:52	7:59	54.78%	More
Half	1:45:31	8:03	54.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:15	7:15	52.19
5km	24:05	7:45	53.36
5M	39:53	7:59	52.82
10km	50:13	8:05	52.57
10M	1:23:09	8:19	52.62
Half	1:50:42	8:27	51.97
20M	2:53:21	8:40	52.59
Mara	3:50:48	8:49	52.67

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