Mon 2nd May 2016 at 9:00am by Alpine Geoff

Run > General

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Time
4:31:56
Miles
26.36
Min/mi
10:19
Pacing
71%
WAVA
47.18
Stride(cm)
92
Cals
3387
Cadence
170
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:42(9:42/m) 132cal 6.19/6.51mph
2) 1m - 9:33(9:33/m) 132cal 6.28/6.47mph
3) 1m - 9:41(9:41/m) 132cal 6.2/6.68mph
4) 1m - 9:20(9:20/m) 131cal 6.43/6.95mph
5) 1m - 9:33(9:33/m) 131cal 6.28/7.23mph
6) 1m - 9:39(9:39/m) 132cal 6.22/6.77mph
7) 1m - 9:28(9:28/m) 131cal 6.33/7.12mph
8) 1m - 9:41(9:41/m) 133cal 6.19/6.91mph
9) 1m - 9:49(9:49/m) 133cal 6.11/6.62mph
10) 1m - 9:34(9:34/m) 130cal 6.27/7.45mph
11) 1m - 9:41(9:41/m) 132cal 6.19/6.99mph
12) 1m - 9:39(9:39/m) 131cal 6.22/7.33mph
13) 1m - 11:17(11:17/m) 132cal 5.31/6.55mph
14) 1m - 9:37(9:37/m) 133cal 6.24/7.1mph
15) 1m - 11:02(11:02/m) 128cal 5.44/6.72mph
16) 1m - 11:35(11:35/m) 126cal 5.18/7.18mph
17) 1m - 10:37(10:37/m) 128cal 5.65/7.08mph
18) 1m - 14:22(14:22/m) 124cal 4.18/21.04mph
19) 1m - 11:21(11:21/m) 126cal 5.28/7.64mph
20) 1m - 13:14(13:14/m) 117cal 4.53/6.87mph
21) 1m - 9:47(9:47/m) 128cal 6.14/7.16mph
22) 1m - 10:06(10:06/m) 124cal 5.94/7.29mph
23) 1m - 10:14(10:14/m) 128cal 5.87/7.09mph
24) 1m - 10:58(10:58/m) 118cal 5.47/7.16mph
25) 1m - 9:57(9:57/m) 126cal 6.04/6.95mph
26) 1m - 9:41(9:41/m) 128cal 6.2/7.12mph
27) 0.36m - 2:47(7:45/m) 41cal 7.75/9.46mph

9:42 9:33 9:41 9:20 9:33 9:39 9:28 9:41 9:49 9:34 9:41 9:39 11:17 9:37 11:02 11:35 10:37 14:22 11:21 13:14 9:47 10:06 10:14 10:58 9:57 9:41 2:47

Pace

13%

18%

61%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
1.00	9:42	9:42	9:42	172 168-176
2.00	19:15	9:33	9:33	172 170-176
3.00	28:56	9:41	9:41	172 170-176
4.00	38:16	9:20	9:20	173 170-176
5.00	47:49	9:33	9:33	173 170-176
6.00	57:29	9:40	9:40	172 162-176
7.00	1:06:56	9:27	9:27	173 166-178
8.00	1:16:38	9:42	9:42	175 170-178
9.00	1:26:28	9:50	9:50	175 170-180
10.00	1:36:01	9:33	9:33	175 170-180
11.00	1:45:42	9:41	9:41	174 170-178
12.00	1:55:21	9:39	9:39	175 170-180
13.00	2:06:38	11:17	11:17	175 170-180
14.00	2:16:16	9:38	9:38	176 170-180
15.00	2:27:19	11:03	11:03	172 118-180
16.00	2:38:55	11:36	11:36	163 98-180
17.00	2:49:30	10:35	10:35	172 118-182
18.00	3:03:51	14:21	14:21	165 118-180
19.00	3:15:15	11:24	11:24	166 118-182
20.00	3:28:24	13:09	13:09	155 112-184
21.00	3:38:14	9:50	9:50	170 118-186
22.00	3:48:20	10:07	10:07	167 118-184
23.00	3:58:38	10:18	10:18	169 118-186
24.00	4:09:32	10:54	10:54	161 118-186
25.00	4:19:28	9:56	9:56	171 118-186
26.00	4:29:09	9:41	9:41	177 118-186
26.36	4:31:56	2:47	7:46	183 174-188

Cadence

170 (188 max) Stride Length: 92cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.0	175	25	4:07:25	9:53
Walk	9.0	121	1.3	24:21	18:35
Still	0.1	-	-	10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:06	44.22%	More
800m	4:02	8:07	44.78%	More
1km	5:11	8:21	45.45%	More
Mile	9:02	9:02	44.74%	More
5k	29:26	9:28	46.66%	More
5 miles	47:35	9:31	46.89%	More
10k	59:12	9:32	47.00%	More
10 miles	1:35:55	9:36	47.89%	More
Half	2:07:22	9:43	47.69%	More
20 miles	3:28:09	10:24	45.88%	More
Mara	4:30:20	10:19	47.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:29	8:29	47.62
5km	28:11	9:04	48.73
5M	46:41	9:20	47.79
10km	58:47	9:28	47.34
10M	1:37:20	9:44	47.20
Half	2:09:35	9:54	46.51
20M	3:22:56	10:09	47.06
Mara	4:30:11	10:19	47.14

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