Sun 7th Feb 2016 at 10:00am by Autumnleaves

Run > Race

Good
v windy
cold

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Time
49:27
Miles
6.28
Min/mi
7:52
Pacing
94%
WAVA
68.14
Stride(cm)
107
Cals
653
Cadence
190
Asc(m)
42
Surface
Road

Notes & Comments

2 comments

Mad Dog 10k - very windy - hence the negative split!
Split Summary
===
1) 1m - 8:13(8:13/m) 103cal 7.3/7.93mph
2) 1m - 8:19(8:19/m) 103cal 7.21/7.6mph
3) 1m - 8:16(8:16/m) 104cal 7.26/7.51mph
4) 1m - 7:39(7:39/m) 104cal 7.84/8.45mph
5) 1m - 7:35(7:35/m) 105cal 7.92/8.2mph
6) 1m - 7:17(7:17/m) 104cal 8.25/8.52mph
7) 0.28m - 2:08(7:36/m) 30cal 7.89/8.5mph

8:13 8:19 8:16 7:39 7:35 7:17 2:08

	northernslowcoach great racing
	.B. Wow look at those splits, brilliant running AL

Pace

52%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:02	2:02	8:09	189 186-194	1/1
0.50	4:06	2:04	8:14	189 186-190	4/1
0.75	6:09	2:03	8:12	189 186-192	2/2
1.00	8:13	2:04	8:15	189 188-192	1/3
1.25	10:19	2:06	8:25	191 188-194	2/1
1.50	12:28	2:09	8:36	188 186-194	3/4
1.75	14:32	2:04	8:18	190 186-192	2/1
2.00	16:32	1:59	7:58	190 188-192	2/1
2.25	18:34	2:02	8:10	191 190-194	1/2
2.50	20:39	2:05	8:21	189 186-192	2/1
2.75	22:44	2:05	8:18	190 188-194	2/2
3.00	24:48	2:04	8:16	189 186-192	1/1
3.25	26:45	1:57	7:48	191 188-194	2/1
3.50	28:40	1:55	7:38	192 188-196	2/2
3.75	30:30	1:51	7:23	190 178-192	1/5
4.00	32:27	1:57	7:46	191 190-196	7/5
4.25	34:21	1:54	7:35	193 190-196	1/2
4.50	36:17	1:56	7:44	193 190-196	1/1
4.75	38:11	1:54	7:36	191 188-194	2/1
5.00	40:02	1:51	7:25	191 184-194	2/4
5.25	41:51	1:49	7:16	191 188-194	1/1
5.50	43:42	1:51	7:25	189 188-192	2/2
5.75	45:31	1:49	7:15	190 188-192	2/2
6.00	47:18	1:47	7:10	191 188-194	0/4
6.25	49:13	1:55	7:40	190 188-192	1/1
6.28	49:27	14	7:21	193 192-194	0/0

Elevation

Asc 42m, Range 7m, Flat prediction 49:27

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

190 (196 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	190	6.3	49:27	7:52
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:05	54.52%	More
800m	3:35	7:12	58.63%	More
1km	4:29	7:14	60.93%	More
Mile	7:16	7:16	64.16%	More
5k	23:19	7:30	69.96%	More
5 miles	38:52	7:46	68.47%	More
10k	48:51	7:52	68.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:34	6:34	71.08
5km	22:49	7:21	71.48
5M	38:30	7:42	69.11
10km	48:53	7:52	68.14
10M	1:22:27	8:15	66.54
Half	1:50:55	8:28	64.58
20M	2:56:34	8:50	63.80
Mara	3:57:34	9:04	62.78

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To plan	No - race
Pace (type)	Fast