Sun 11th Jun 2017 at 3:00pm by deanobeano

Run > Race

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Time
57:11
Miles
9.76
Min/mi
5:52
Pacing
92%
WAVA
74.88
Stride(cm)
150
Cals
938
Cadence
184
Asc(m)
42
Hillscore
9
Surface
Road

Notes & Comments

Welsh castles relays last leg was going to run as a training run but somehow ended up 3rd!
===
1) 1m - 6:09(6:09/m) 96cal 9.76/11.9mph
2) 1m - 5:41(5:41/m) 93cal 10.55/11.17mph
3) 1m - 5:32(5:32/m) 98cal 10.84/11.48mph
4) 1m - 5:39(5:39/m) 101cal 10.62/12.25mph
5) 1m - 5:51(5:51/m) 97cal 10.26/11.12mph
6) 1m - 5:52(5:52/m) 94cal 10.24/10.48mph
7) 1m - 6:03(6:03/m) 97cal 9.92/11.02mph
8) 1m - 5:55(5:55/m) 95cal 10.13/10.6mph
9) 1m - 6:08(6:08/m) 96cal 9.77/10.18mph
10) 0.76m - 4:20(5:41/m) 71cal 10.56/11.81mph

6:09 5:41 5:32 5:39 5:51 5:52 6:03 5:55 6:08 4:20

Pace

18%

78%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:05	3:05	6:09	191 184-200	19/11
1.00	6:09	3:04	6:08	187 184-192	18/5
1.50	9:03	2:54	5:49	186 182-194	16/19
2.00	11:50	2:47	5:34	185 182-188	15/43
2.50	14:40	2:50	5:40	186 182-188	17/31
3.00	17:22	2:42	5:24	186 182-188	14/26
3.50	20:00	2:38	5:16	181 92-190	2/29
4.00	23:01	3:01	6:01	186 180-202	24/12
4.50	25:57	2:56	5:52	183 180-190	11/16
5.00	28:52	2:54	5:49	184 178-194	12/20
5.50	31:46	2:54	5:48	184 182-186	6/14
6.00	34:44	2:58	5:56	184 178-188	3/5
6.50	37:45	3:02	6:04	182 170-186	19/11
7.00	40:46	3:01	6:01	182 180-186	13/21
7.50	43:41	2:54	5:49	180 178-184	8/11
8.00	46:41	3:00	6:01	180 178-184	7/10
8.50	49:44	3:03	6:05	179 176-184	6/9
9.00	52:50	3:07	6:13	180 176-184	15/10
9.50	55:42	2:52	5:44	182 178-186	13/21
9.76	57:09	1:27	5:39	185 180-192	3/3

Elevation

Asc 42m, Range 110m, Flat prediction 56:48

Elevation Graph

Biggest Climbs (m)	Min/mi
20 8.4%	6:06
19 2.9%	6:19
15 3.6%	5:53
12 4.8%	6:24
11 4.2%	6:08
11 7.9%	5:32
See your biggest climbs

Cadence

184 (202 max) Stride Length: 150cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	183	9.7	57:04	5:52
Walk	0.1	92	0	5	5:16

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:15	5:00	59.24%	More
800m	2:35	5:11	65.37%	More
1km	3:15	5:14	67.88%	More
Mile	5:20	5:20	71.72%	More
5k	17:25	5:36	74.55%	More
5 miles	28:29	5:42	74.47%	More
10k	35:44	5:45	74.32%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	4:45	4:45	80.62
5km	16:24	5:17	79.19
5M	27:34	5:31	76.95
10km	34:56	5:37	76.01
10M	58:43	5:52	74.80
Half	1:18:51	6:01	73.17
20M	2:05:07	6:15	73.07
Mara	2:48:00	6:25	72.57

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