Sat 14th May 2016 at 8:00am by BigEvilC

Run > Race

0 👍

Time
42:59
Miles
6.21
Min/mi
6:55
Pacing
91.2%
WAVA
70.23
Stride(cm)
137
Cals
951
Cadence
170
Asc(m)
42
Surface
Road

Notes & Comments

not bad 10k race slipped on gravel 1.5 miles in which put me off stride and struggled a bit thereafter (slower than thursday's tempo run in parts). room for 2 mins improvement on this

Split Summary
===
1) 1m - 6:51(6:51/m) 153cal 8.77/9.83mph
2) 0.55m - 3:44(6:47/m) 86cal 8.85/9.5mph
3) 0.46m - 3:25(7:24/m) 74cal 8.11/9.43mph
4) 1m - 6:57(6:57/m) 153cal 8.64/10.4mph
5) 1m - 7:07(7:07/m) 159cal 8.43/9.27mph
6) 1m - 7:16(7:16/m) 154cal 8.26/9.33mph
7) 1m - 7:11(7:11/m) 161cal 8.34/10.04mph
8) 0.07m - 31(7:29/m) 11cal 8.01/10.81mph

6:51 3:44 3:25 6:57 7:07 7:16 7:11 31

Pace

33%

58%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	1:46	1:46	7:03	172 126-180
0.50	3:26	1:40	6:42	173 170-174
0.75	5:14	1:48	7:11	172 168-174
1.00	6:51	1:37	6:26	172 168-174
1.25	8:30	1:40	6:39	173 170-176
1.50	10:13	1:43	6:52	171 168-174
1.75	12:00	1:46	7:05	170 166-174
2.00	13:53	1:53	7:33	172 168-176
2.25	15:42	1:49	7:16	172 168-176
2.50	17:27	1:46	7:03	171 168-176
2.75	19:10	1:43	6:51	170 166-174
3.00	20:51	1:41	6:44	170 166-172
3.25	22:34	1:43	6:54	170 166-172
3.50	24:18	1:44	6:55	168 164-174
3.75	26:01	1:43	6:52	169 164-174
4.00	27:57	1:55	7:42	167 164-172
4.25	29:51	1:54	7:36	168 164-172
4.50	31:44	1:54	7:35	168 166-172
4.75	33:35	1:51	7:23	169 166-172
5.00	35:14	1:39	6:35	170 166-174
5.25	37:01	1:47	7:08	168 166-174
5.50	38:47	1:46	7:05	167 164-172
5.75	40:31	1:44	6:54	167 162-172
6.00	42:25	1:55	7:39	168 166-172
6.07	42:57	32	7:39	172 168-184

Cadence

170 (184 max) Stride Length: 137cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	169	6.1	42:57	7:05
Walk	0.0	126	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:18	53.44%	More
800m	3:13	6:28	61.31%	More
1km	4:01	6:27	64.06%	More
Mile	6:38	6:38	65.76%	More
5k	21:26	6:54	69.27%	More
5 miles	35:08	7:02	68.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:01	6:01	72.49
5km	20:23	6:34	72.83
5M	34:02	6:48	71.08
10km	43:01	6:55	70.25
10M	1:11:49	7:11	69.58
Half	1:36:03	7:20	68.32
20M	2:31:31	7:35	68.63
Mara	3:22:40	7:44	68.41

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