Sun 18th Oct 2015 at 8:00am by iPLOD

Run > Race

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Time
3:37:21
Miles
26.22
Min/mi
8:17
Pacing
77%
WAVA
62.20
Stride(cm)
109
Cals
4030
Cadence
179
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:56(7:56/m) 155cal 7.57/8.04mph
2) 1m - 7:56(7:56/m) 153cal 7.57/7.99mph
3) 1m - 8:16(8:16/m) 154cal 7.26/8.37mph
4) 1m - 8:03(8:03/m) 154cal 7.46/8.2mph
5) 1m - 7:52(7:52/m) 154cal 7.63/8.14mph
6) 1m - 8:20(8:20/m) 155cal 7.19/7.91mph
7) 1m - 8:01(8:01/m) 154cal 7.48/8.18mph
8) 1m - 7:54(7:54/m) 155cal 7.6/8.04mph
9) 1m - 7:57(7:57/m) 154cal 7.55/8.2mph
10) 1m - 7:58(7:58/m) 155cal 7.53/7.85mph
11) 1m - 7:51(7:51/m) 154cal 7.63/8.12mph
12) 1m - 8:02(8:02/m) 154cal 7.46/9.46mph
13) 1m - 7:51(7:51/m) 154cal 7.65/7.97mph
14) 1m - 8:06(8:06/m) 154cal 7.42/7.87mph
15) 1m - 7:51(7:51/m) 152cal 7.64/8.33mph
16) 1m - 8:01(8:01/m) 155cal 7.48/8.83mph
17) 1m - 7:55(7:55/m) 155cal 7.59/8.37mph
18) 1m - 8:00(8:00/m) 153cal 7.5/8.1mph
19) 1m - 8:12(8:12/m) 156cal 7.32/8.22mph
20) 1m - 8:11(8:11/m) 155cal 7.33/8.41mph
21) 1m - 8:21(8:21/m) 152cal 7.19/9.98mph
22) 1m - 8:29(8:29/m) 149cal 7.08/7.89mph
23) 1m - 8:55(8:55/m) 152cal 6.72/7.28mph
24) 1m - 9:40(9:40/m) 154cal 6.21/6.55mph
25) 1m - 9:51(9:51/m) 153cal 6.09/6.72mph
26) 1m - 10:13(10:13/m) 155cal 5.87/6.26mph
27) 0.22m - 1:41(7:49/m) 30cal 7.67/11.29mph

7:56 7:56 8:16 8:03 7:52 8:20 8:01 7:54 7:57 7:58 7:51 8:02 7:51 8:06 7:51 8:01 7:55 8:00 8:12 8:11 8:21 8:29 8:55 9:40 9:51 10:13 1:41

Pin Map

0mi in 0

Pace

14%

59%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	7:58	7:58	7:58	179 160-188	7/7
2.00	15:54	7:56	7:56	180 174-184	2/7
3.00	24:23	8:30	8:30	178 164-186	4/10
4.00	32:25	8:01	8:01	180 172-184	3/3
5.00	40:17	7:52	7:52	179 172-184	5/6
6.00	48:37	8:20	8:20	175 152-184	5/5
7.00	56:38	8:01	8:01	182 176-186	14/4
8.00	1:04:32	7:54	7:54	178 172-184	4/6
9.00	1:12:28	7:57	7:57	178 158-184	4/6
10.00	1:20:44	8:15	8:15	180 116-188	7/4
11.00	1:28:35	7:51	7:51	179 170-186	3/6
12.00	1:36:37	8:03	8:03	180 118-190	3/5
13.00	1:44:27	7:50	7:50	182 178-188	3/6
14.00	1:52:31	8:04	8:04	179 172-184	2/4
15.00	2:00:24	7:53	7:53	182 174-186	5/3
16.00	2:08:25	8:01	8:01	181 176-186	15/3
17.00	2:16:20	7:55	7:55	180 176-184	2/8
18.00	2:24:21	8:01	8:01	181 118-188	5/4
19.00	2:34:47	10:26	10:26	182 148-186	6/4
20.00	2:42:58	8:12	8:12	182 176-186	3/5
21.00	2:51:24	8:25	8:25	182 118-188	3/4
22.00	2:59:53	8:29	8:29	179 124-188	3/7
23.00	3:08:48	8:55	8:55	176 170-182	3/5
24.00	3:18:30	9:41	9:41	173 118-178	6/2
25.00	3:28:27	9:57	9:57	172 118-178	10/3
26.00	3:38:39	10:12	10:12	171 166-176	7/3
26.21	3:44:59	6:20	29:33	176 170-196	2/2

Elevation

Asc 42m, Range 22m, Flat prediction 3:37:21

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

179 (196 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.5	179	26.2	3:39:18	8:23
Walk	0.5	121	0.1	1:01	18:08
Still	2.1	-	-	4:40	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:04	46.70%	More
800m	3:42	7:26	51.96%	More
1km	4:41	7:32	53.50%	More
Mile	7:42	7:42	55.26%	More
5k	24:27	7:52	59.26%	More
5 miles	39:29	7:54	59.75%	More
10k	49:16	7:56	59.81%	More
10 miles	1:19:38	7:58	61.15%	More
Half	1:44:39	7:59	61.56%	More
20 miles	2:42:46	8:08	62.23%	More
Mara	3:40:10	8:24	61.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	4:36	4:36	92.60
5km	17:33	5:39	82.58
5M	30:46	6:09	76.69
10km	39:45	6:24	74.12
10M	1:09:42	6:58	69.86
Half	1:35:51	7:19	66.69
20M	2:37:54	7:54	64.15
Mara	3:37:09	8:17	62.20

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