Wed 24th Jan 2018 at 6:00pm by Ally C

Run > Medium Long Run

drizzle
breezy

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Time
1:43:03
Miles
14.34
Min/mi
7:11
Pacing
91%
WAVA
67.10
Stride(cm)
131
Cals
1856
Cadence
171
Asc(m)
42
Surface
Road

Notes & Comments

5 on my own then joined club session - 10 min easy, 20 steady, 20 hard then jog home. Legs and knees in bits but love the new zoom elites.

7:38 7:12 7:23 7:25 6:58 8:22 7:00 7:24 6:48 6:49 6:12 6:37 7:20 7:15 2:43

Pace

39%

50%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.50	3:50	3:50	7:40	171 126-176
1.00	7:38	3:48	7:35	172 166-180
1.50	11:11	3:33	7:06	172 166-178
2.00	14:50	3:39	7:18	170 166-178
2.50	18:36	3:46	7:32	168 158-174
3.00	22:13	3:37	7:15	169 162-174
3.50	25:58	3:44	7:29	166 160-170
4.00	29:38	3:40	7:20	166 160-170
4.50	33:05	3:27	6:55	167 162-172
5.00	36:36	3:30	7:01	168 162-176
5.50	40:42	4:06	8:13	170 162-174
6.00	44:57	4:15	8:31	169 164-174
6.50	48:27	3:30	6:59	175 170-182
7.00	51:57	3:30	7:01	172 164-180
7.50	55:31	3:33	7:07	174 168-178
8.00	59:21	3:50	7:41	171 166-176
8.50	1:02:46	3:25	6:50	173 168-178
9.00	1:06:09	3:23	6:46	172 166-176
9.50	1:09:30	3:21	6:43	173 166-180
10.00	1:12:58	3:27	6:55	172 166-178
10.50	1:15:59	3:01	6:02	177 172-182
11.00	1:19:10	3:11	6:22	175 172-178
11.50	1:22:42	3:32	7:04	171 166-176
12.00	1:25:46	3:05	6:10	174 168-180
12.50	1:29:26	3:40	7:20	172 162-178
13.00	1:33:06	3:40	7:19	171 162-178
13.50	1:36:41	3:35	7:10	169 166-174
14.00	1:40:21	3:40	7:19	168 164-172
14.33	1:42:58	2:37	7:57	166 164-170

Cadence

171 (182 max) Stride Length: 131cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	170	14.3	1:42:58	7:11
Walk	0.0	126	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:38	57.42%	More
800m	2:59	5:59	62.85%	More
1km	3:46	6:04	64.69%	More
Mile	6:11	6:11	67.23%	More
5k	20:15	6:31	69.92%	More
5 miles	33:43	6:45	68.30%	More
10k	42:18	6:48	67.95%	More
10 miles	1:10:37	7:04	67.22%	More
Half	1:33:26	7:08	67.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:07	6:07	68.05
5km	20:22	6:33	69.52
5M	33:44	6:45	68.26
10km	42:28	6:50	67.68
10M	1:10:19	7:02	67.51
Half	1:33:38	7:09	66.54
20M	2:26:37	7:20	67.33
Mara	3:15:13	7:27	67.43

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