Fri 5th May 2017 at 7:00pm by thesecretracer

Run > General

Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion

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Time
18:30
Miles
3.12
Min/mi
5:56
Pacing
97%
WAVA
73.99
Stride(cm)
153
Cals
402
Cadence
178
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 0.62m - 3:42(5:57/m) 82cal 10.09/11.15mph
2) 0.62m - 3:41(5:55/m) 80cal 10.14/11.65mph
3) 0.62m - 3:43(5:58/m) 80cal 10.04/10.18mph
4) 0.62m - 3:41(5:55/m) 79cal 10.13/10.25mph
5) 0.62m - 3:41(5:55/m) 80cal 10.14/10.33mph
6) 0.01m - 4(4:50/m) 1cal 12.41/10.23mph

3:42 3:41 3:43 3:41 3:41 4

Pin Map

0mi in 0

Pace

74%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	43	43	5:40	187 182-194
0.25	1:26	44	5:48	179 176-184
0.38	2:11	45	6:03	177 176-180
0.50	2:57	45	6:03	177 176-178
0.63	3:43	46	6:09	176 174-178
0.75	4:29	46	6:06	178 176-180
0.88	5:14	45	6:00	179 176-184
1.00	5:57	44	5:50	176 174-176
1.13	6:40	42	5:38	176 176-176
1.25	7:25	45	5:59	175 174-178
1.38	8:10	46	6:05	176 176-178
1.50	8:54	44	5:49	176 174-178
1.63	9:39	45	6:01	176 174-180
1.75	10:24	45	6:02	176 174-176
1.88	11:08	44	5:53	176 174-176
2.00	11:53	45	5:57	176 174-178
2.13	12:37	44	5:50	178 176-178
2.25	13:22	45	5:58	176 174-178
2.38	14:06	45	6:00	176 176-176
2.50	14:51	44	5:53	177 174-178
2.63	15:36	45	6:02	178 176-180
2.75	16:21	45	6:00	176 176-178
2.88	17:05	44	5:51	179 176-182
3.00	17:49	44	5:51	182 176-186
3.12	18:30	41	5:48	183 174-188

Cadence

178 (194 max) Stride Length: 153cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	177	3.1	18:30	5:56
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:25	5:41	54.93%	More
800m	2:54	5:51	61.54%	More
1km	3:39	5:52	64.15%	More
Mile	5:54	5:54	67.89%	More
5k	18:26	5:56	73.98%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:20	5:20	75.19
5km	18:25	5:56	74.02
5M	31:00	6:12	71.41
10km	39:19	6:20	70.23
10M	1:06:10	6:37	68.88
Half	1:28:54	6:47	67.25
20M	2:21:14	7:04	67.08
Mara	3:09:46	7:15	66.57

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