Sun 31st Dec 2017 at 10:00am by GuyG

Run > General

breezy
cold

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Time
4:09:00
Miles
26.06
Min/mi
9:33
Pacing
84%
WAVA
55.37
Stride(cm)
89
Cals
3071
Cadence
189
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:09(8:09/m) 118cal 7.36/8.25mph
2) 1m - 8:02(8:02/m) 120cal 7.47/8.22mph
3) 1m - 8:21(8:21/m) 118cal 7.18/7.31mph
4) 1m - 8:46(8:46/m) 118cal 6.84/7.35mph
5) 1m - 9:08(9:08/m) 117cal 6.57/6.7mph
6) 1m - 9:05(9:05/m) 117cal 6.61/6.78mph
7) 1m - 9:03(9:03/m) 117cal 6.63/6.87mph
8) 1m - 9:05(9:05/m) 116cal 6.6/9.52mph
9) 1m - 8:53(8:53/m) 117cal 6.76/6.91mph
10) 1m - 9:21(9:21/m) 116cal 6.41/7.06mph
11) 1m - 9:40(9:40/m) 118cal 6.2/6.49mph
12) 1m - 9:34(9:34/m) 118cal 6.27/6.43mph
13) 1m - 9:35(9:35/m) 118cal 6.26/6.51mph
14) 1m - 9:37(9:37/m) 115cal 6.24/8.35mph
15) 1m - 10:04(10:04/m) 118cal 5.96/7.49mph
16) 1m - 9:19(9:19/m) 117cal 6.44/6.7mph
17) 1m - 10:33(10:33/m) 117cal 5.69/6.62mph
18) 1m - 9:36(9:36/m) 118cal 6.25/6.43mph
19) 1m - 9:38(9:38/m) 118cal 6.23/6.68mph
20) 1m - 10:26(10:26/m) 115cal 5.75/6.72mph
21) 1m - 9:52(9:52/m) 119cal 6.08/6.55mph
22) 1m - 10:15(10:15/m) 120cal 5.85/6.2mph
23) 1m - 11:16(11:16/m) 120cal 5.33/6.26mph
24) 1m - 10:26(10:26/m) 120cal 5.76/5.99mph
25) 1m - 10:41(10:41/m) 121cal 5.61/5.87mph
26) 1m - 10:01(10:01/m) 119cal 5.99/7.33mph
27) 0.06m - 32(8:45/m) 6cal 6.86/6.53mph

8:09 8:02 8:21 8:46 9:08 9:05 9:03 9:05 8:53 9:21 9:40 9:34 9:35 9:37 10:04 9:19 10:33 9:36 9:38 10:26 9:52 10:15 11:16 10:26 10:41 10:01 32

Pace

15%

41%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:09	8:09	8:09	192 126-202	5/5
2.00	16:10	8:02	8:02	195 180-200	5/7
3.00	24:32	8:21	8:21	194 190-200	5/4
4.00	33:18	8:46	8:46	193 188-198	5/4
5.00	42:26	9:08	9:08	192 188-196	1/7
6.00	51:31	9:05	9:05	191 174-196	10/5
7.00	1:00:34	9:03	9:03	191 92-200	6/5
8.00	1:09:40	9:05	9:05	189 96-196	10/10
9.00	1:18:32	8:53	8:53	192 176-196	7/5
10.00	1:27:54	9:21	9:21	191 122-196	3/5
11.00	1:37:34	9:40	9:40	187 182-192	5/6
12.00	1:47:09	9:34	9:34	187 182-190	6/7
13.00	1:56:44	9:35	9:35	185 176-190	12/9
14.00	2:06:21	9:37	9:37	187 122-194	9/8
15.00	2:16:25	10:04	10:04	188 134-194	6/5
16.00	2:25:44	9:19	9:19	191 186-198	4/3
17.00	2:36:17	10:33	10:33	184 94-190	5/6
18.00	2:45:53	9:37	9:37	187 96-192	5/8
19.00	2:55:32	9:38	9:38	187 94-194	14/10
20.00	3:05:57	10:26	10:26	186 122-246	9/8
21.00	3:15:49	9:52	9:52	188 122-196	11/14
22.00	3:26:04	10:15	10:15	188 182-194	10/9
23.00	3:37:20	11:16	11:16	182 122-190	6/7
24.00	3:47:46	10:26	10:26	184 122-192	8/8
25.00	3:58:27	10:41	10:41	186 178-192	6/8
26.00	4:08:28	10:01	10:01	189 180-196	17/10
26.06	4:09:00	32	8:47	193 190-200	0/0

Elevation

Asc 42m, Range 9m, Flat prediction 4:09:00

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

189 (246 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.7	189	25.8	4:03:19	9:25
Walk	2.3	119	0.2	5:41	23:14

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:25	45.39%	More
800m	3:46	7:34	52.40%	More
1km	4:45	7:39	53.98%	More
Mile	7:47	7:47	55.99%	More
5k	25:12	8:07	58.91%	More
5 miles	42:19	8:28	57.17%	More
10k	53:19	8:35	56.68%	More
10 miles	1:27:51	8:47	56.89%	More
Half	1:57:59	9:00	56.05%	More
20 miles	3:05:55	9:18	55.93%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:46	7:46	56.15
5km	25:57	8:21	57.21
5M	43:02	8:36	56.21
10km	54:13	8:44	55.74
10M	1:29:55	9:00	55.58
Half	1:59:50	9:09	54.76
20M	3:07:55	9:24	55.33
Mara	4:10:25	9:33	55.37

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