Tue 23rd Jan 2018 at 6:00pm by iPLOD

Run > General

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Time
40:40
Miles
4.50
Min/mi
9:02
Pacing
4.3%
WAVA
52.98
Stride(cm)
112
Cals
834
Cadence
159
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

Daniels red w14d2
30 mins E + 8 strides

Forgot to stop watch and had to edit time/distance!

Split Summary
===
1) 1m - 8:16(8:16/m) 149cal 7.25/16.24mph
2) 1m - 8:00(8:00/m) 146cal 7.49/7.74mph
3) 1m - 8:00(8:00/m) 147cal 7.5/7.74mph
4) 1m - 9:36(9:36/m) 140cal 6.25/10.42mph
5) 1m - 22:06(22:06/m) 120cal 2.72/10.56mph
6) 1m - 57:16(57:16/m) 70cal 1.05/9.46mph
7) 0.8m - 42:31(53:24/m) 62cal 1.12/15.78mph

8:16 8:00 8:00 9:36 22:06 57:16 42:31

Pin Map

0mi in 0

Pace

42%

49%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:03	1:03	8:25	163 118-170	1/4
0.25	2:06	1:03	8:26	168 166-172	1/2
0.38	3:09	1:02	8:19	169 166-170	1/2
0.50	4:09	1:00	8:04	169 166-170	1/0
0.63	5:17	1:08 +6	9:02	164 118-172	2/2
0.75	6:20	1:03	8:25	170 168-172	1/5
0.88	7:21	1:00	8:04	171 168-172	3/0
1.00	8:21	1:01	8:05	171 170-172	1/2
1.13	9:20	58	7:46	172 170-174	1/1
1.25	10:19	1:00	7:58	171 168-172	1/2
1.38	11:19	59	7:54	170 168-172	1/3
1.50	12:18	1:00	7:59	171 168-174	0/2
1.63	13:21	1:02	8:17	170 170-172	1/3
1.75	14:21	1:00	8:03	171 168-172	1/1
1.88	15:21	1:00	8:03	170 168-172	3/1
2.00	16:22	1:00	8:02	171 170-172	5/0
2.13	17:23	1:01	8:09	171 170-172	4/1
2.25	18:22	59	7:51	170 168-172	2/1
2.38	19:21	59	7:55	170 168-172	3/0
2.50	20:19	58	7:47	171 170-172	5/0
2.63	21:19	59	7:55	169 166-170	2/2
2.75	22:19	1:00	7:58	170 170-172	0/3
2.88	23:18	59	7:56	171 168-172	2/2
3.00	24:22	1:04	8:28	169 166-174	1/3
3.13	25:21	1:00	7:58	170 170-172	1/2
3.25	26:20	59	7:52	172 170-174	1/1
3.38	27:22	1:02	8:15	169 164-172	1/2
3.50	28:27	1:05	8:39	170 166-172	1/3
3.63	29:31	1:04	8:30	171 166-172	1/2
3.75	30:34	1:04	8:29	172 118-184	4/4
3.88	32:20	1:46	14:06	135 114-178	0/3
4.00	33:57	1:37	13:00	139 110-178	4/1
4.13	35:30	1:32	12:19	156 118-238	2/1
4.25	36:54	1:24	11:13	146 110-184	1/2
4.38	38:20	1:26	11:28	153 118-178	6/1
4.50	39:47	1:27	11:37	146 114-182	1/3
4.63	41:56	2:09	17:10	112 106-116	1/2
4.75	47:50	5:54	47:13	115 108-120	0/3
4.88	51:53	4:03	32:26	122 116-160	1/3
5.00	56:02	4:08	33:08	120 112-126	2/2
5.13	1:01:44	5:42	45:38	118 112-124	5/0
5.25	1:08:23	6:39	53:10	-	1/2
5.38	1:15:21	6:59	55:51	-	2/2
5.50	1:24:04	8:42	1:09:40	-	3/3
5.63	1:29:37	5:33	44:26	-	1/3
5.75	1:36:02	6:25	51:17	-	2/2
5.88	1:43:22	7:20	58:40	-	1/1
6.00	1:53:19	9:57	1:19:35	-	1/1
6.13	1:59:38	6:19	50:36	-	1/3
6.25	2:04:58	5:20	42:39	-	2/1
6.38	2:11:27	6:29	51:52	-	1/2
6.50	2:18:49	7:22	58:53	-	1/1
6.63	2:25:00	6:11	49:31	-	2/2
6.75	2:33:51	8:51	1:10:52	-	1/2
6.80	2:35:50	1:59	42:55	-	1/0

Elevation

Asc 42m, Range 22m, Flat prediction 42:16

Elevation Graph

Biggest Climbs (m)	Min/mi
12 1.4%	8:04
11 1.1%	7:55
See your biggest climbs

Cadence

159 (238 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	58.6	171	5.6	1:31:20	16:27
Walk	40.4	117	1.2	1:03:04	51:01
Still	0.9	-	-	1:20	-
Pause	0.1	-	-	6	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:47	42.94%	More
800m	3:54	7:52	50.02%	More
1km	4:54	7:53	51.99%	More
Mile	7:56	7:56	54.53%	More
5k	25:04	8:04	58.73%	More
5 miles	56:03	11:13	42.80%	More
10k	2:03:11	19:49	24.32%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:54	6:54	62.71
5km	26:16	8:27	56.06
5M	46:03	9:13	52.09
10km	59:31	9:35	50.34
10M	1:44:20	10:26	47.48
Half	2:23:29	10:57	45.33
20M	3:56:24	11:49	43.60
Mara	5:25:06	12:25	42.27

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