Sun 23rd Apr 2017 at 10:00am by Steady as she goes

Run > General

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Time
4:07:25
Miles
26.42
Min/mi
9:22
Pacing
85%
WAVA
60.13
Stride(cm)
91
Cals
2358
Cadence
189
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:59(8:59/m) 90cal 6.68/8.04mph
2) 1m - 8:55(8:55/m) 89cal 6.73/7.24mph
3) 1m - 8:35(8:35/m) 89cal 6.99/7.41mph
4) 1m - 8:45(8:45/m) 90cal 6.86/7.49mph
5) 1m - 8:58(8:58/m) 89cal 6.7/7.01mph
6) 1m - 8:57(8:57/m) 90cal 6.71/6.97mph
7) 1m - 9:04(9:04/m) 89cal 6.62/6.97mph
8) 1m - 8:41(8:41/m) 90cal 6.91/7.22mph
9) 1m - 9:02(9:02/m) 89cal 6.65/6.95mph
10) 1m - 9:17(9:17/m) 89cal 6.46/7.06mph
11) 1m - 8:57(8:57/m) 88cal 6.71/6.91mph
12) 1m - 8:56(8:56/m) 89cal 6.72/6.89mph
13) 1m - 9:14(9:14/m) 89cal 6.5/7.28mph
14) 1m - 9:04(9:04/m) 89cal 6.62/6.85mph
15) 1m - 9:15(9:15/m) 90cal 6.48/6.99mph
16) 1m - 9:10(9:10/m) 91cal 6.55/6.95mph
17) 1m - 9:06(9:06/m) 90cal 6.59/6.93mph
18) 1m - 9:42(9:42/m) 90cal 6.18/7.58mph
19) 1m - 9:11(9:11/m) 78cal 6.53/6.76mph
20) 1m - 9:40(9:40/m) 88cal 6.2/7.22mph
21) 1m - 10:05(10:05/m) 90cal 5.95/6.53mph
22) 1m - 10:20(10:20/m) 89cal 5.81/6.8mph
23) 1m - 11:18(11:18/m) 92cal 5.31/6.57mph
24) 1m - 10:35(10:35/m) 92cal 5.67/6.8mph
25) 1m - 10:07(10:07/m) 91cal 5.93/6.45mph
26) 1m - 9:57(9:57/m) 91cal 6.03/6.51mph
27) 0.42m - 3:37(8:31/m) 37cal 7.04/8.62mph

8:59 8:55 8:35 8:45 8:58 8:57 9:04 8:41 9:02 9:17 8:57 8:56 9:14 9:04 9:15 9:10 9:06 9:42 9:11 9:40 10:05 10:20 11:18 10:35 10:07 9:57 3:37

Pace

23%

12%

28%

16%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
1.00	9:00	9:00	9:00	191 176-200
2.00	17:54	8:54	8:54	190 126-198
3.00	26:29	8:35	8:35	189 184-194
4.00	35:14	8:45	8:45	190 180-194
5.00	44:12	8:57	8:57	190 184-198
6.00	53:09	8:57	8:57	190 178-196
7.00	1:02:13	9:04	9:04	190 178-198
8.00	1:10:54	8:41	8:41	191 176-198
9.00	1:19:56	9:02	9:02	190 180-200
10.00	1:29:12	9:16	9:16	190 184-194
11.00	1:38:10	8:58	8:58	190 178-194
12.00	1:47:06	8:56	8:56	189 174-194
13.00	1:56:19	9:13	9:13	189 184-194
14.00	2:05:22	9:04	9:04	190 176-194
15.00	2:14:37	9:14	9:14	190 178-194
16.00	2:23:48	9:11	9:11	190 174-196
17.00	2:32:54	9:07	9:07	190 184-192
18.00	2:42:35	9:41	9:41	189 174-192
19.00	2:51:48	9:13	9:13	190 176-194
20.00	3:01:28	9:40	9:40	188 120-194
21.00	3:11:33	10:05	10:05	186 118-192
22.00	3:21:56	10:23	10:23	185 118-192
23.00	3:33:10	11:14	11:14	189 186-194
24.00	3:43:46	10:36	10:36	185 118-194
25.00	3:53:53	10:07	10:07	188 96-194
26.00	4:03:48	9:55	9:55	188 184-192
26.42	4:07:25	3:37	8:35	192 186-198

Cadence

189 (200 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.8	189	26.2	4:04:32	9:19
Walk	1.2	121	0.2	2:53	15:33

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:54	48.35%	More
800m	4:05	8:14	50.87%	More
1km	5:12	8:22	52.16%	More
Mile	8:31	8:31	54.24%	More
5k	27:07	8:44	59.51%	More
5 miles	43:58	8:48	59.88%	More
10k	54:46	8:49	60.18%	More
10 miles	1:28:59	8:54	60.96%	More
Half	1:57:13	8:57	60.84%	More
Mara	4:05:32	9:22	60.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:21	7:21	62.83
5km	24:51	8:00	64.93
5M	41:25	8:17	63.56
10km	52:18	8:25	63.01
10M	1:27:11	8:43	62.22
Half	1:56:30	8:54	60.79
20M	3:03:30	9:11	60.66
Mara	4:05:12	9:22	60.09

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