Sun 19th Nov 2017 at 9:00am by Mr AL

Run > General

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Time
37:14
Miles
3.92
Min/mi
9:30
Pacing
0%
WAVA
51.09
Stride(cm)
99
Cals
513
Cadence
170
Asc(m)
42
Surface
Road

Notes & Comments

XC Training on a frosty morning!

Split Summary
===
1) 1m - 8:45(8:45/m) 128cal 6.86/11.73mph
2) 1m - 8:49(8:49/m) 129cal 6.8/12.73mph
3) 1m - 10:05(10:05/m) 133cal 5.95/10.48mph
4) 0.92m - 9:35(10:23/m) 123cal 5.78/9.98mph

8:45 8:49 10:05 9:35

Pace

35%

13%

16%

21%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:05	1:05	8:43	161 120-194	1/1
0.25	2:05	1:00	8:01	172 164-192	0/1
0.38	3:24	1:18	10:28	171 164-180	2/0
0.50	4:26	1:02	8:15	183 164-190	2/1
0.63	5:29	1:03	8:27	180 170-190	0/2
0.75	6:38	1:09	9:13	178 166-190	1/1
0.88	7:36	58	7:45	180 172-184	1/0
1.00	8:44	1:08	9:03	175 160-186	1/1
1.13	9:45	1:01	8:08	180 176-184	0/1
1.25	13:11	3:25 +2:10	27:23	163 154-182	1/1
1.38	16:57	3:47 +2:50	30:13	170 166-176	2/1
1.50	18:15	1:18	10:21	155 120-176	0/1
1.63	19:14	59	7:49	175 170-178	2/1
1.75	20:24	1:10	9:24	169 166-180	0/2
1.88	21:26	1:02	8:18	178 168-184	2/1
2.00	22:33	1:07	8:57	172 164-184	0/1
2.13	23:40	1:07	8:57	177 164-186	2/1
2.25	24:45	1:05	8:40	177 168-186	0/1
2.38	36:03	11:18 +10:12	1:30:23	167 158-178	0/1
2.50	39:41	3:37 +1:36	28:59	156 118-172	1/2
2.63	40:50	1:10	9:16	151 120-176	1/2
2.75	41:57	1:07	8:54	169 160-176	2/1
2.88	43:10	1:13	9:43	163 156-176	1/1
3.00	44:26	1:16	10:09	163 158-180	1/1
3.13	49:02	4:36 +3:23	36:52	162 124-240	1/1
3.25	58:08	9:06 +7:53	1:12:46	165 160-174	1/1
3.38	59:26	1:18	10:27	176 166-182	1/1
3.50	1:00:43	1:16	10:09	173 120-180	1/1
3.63	1:01:58	1:16	10:06	179 170-186	2/1
3.75	1:03:14	1:16	10:08	175 166-182	1/1
3.88	1:04:30	1:15	10:03	183 172-186	1/1
3.91	1:04:49	19	8:56	180 180-180	0/0

Elevation

Asc 42m, Range 3m, Flat prediction 37:14

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

170 (240 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	66.5	172	3.8	33:44	16:17
Walk	3.2	125	0.1	3:01	26:27
Pause	30.2	-	-	28:04	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:15	41.09%	More
800m	4:09	8:22	47.82%	More
1km	5:14	8:26	49.43%	More
Mile	8:39	8:39	50.85%	More
5k	48:55	15:45	30.60%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:45	8:45	50.24
5km	29:06	9:22	51.43
5M	48:11	9:38	50.63
10km	1:00:40	9:46	50.24
10M	1:40:28	10:03	50.18
Half	2:13:46	10:13	49.50
20M	3:29:29	10:28	50.08
Mara	4:38:54	10:39	50.16

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