Fri 26th Jan 2018 at 6:00pm by deanobeano

Run > Warm Up

Good
breezy

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Time
11:40
Miles
1.56
Min/mi
7:29
Pacing
98%
WAVA
53.70
Stride(cm)
120
Cals
154
Cadence
179
Asc(m)
42
Surface
Road

Notes & Comments

Warm up before 1km reps
1) 1m - 7:30(7:30/m) 99cal 8/8.62mph
2) 0.56m - 4:10(7:28/m) 55cal 8.03/8.58mph

7:30 4:10

Pace

88%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	27	27	7:18	184 182-186	1/1
0.13	55	27	7:17	185 182-188	1/1
0.19	1:23	28	7:26	182 180-184	0/1
0.25	1:50	28	7:21	180 180-180	1/1
0.31	2:19	28	7:36	181 180-182	1/1
0.38	2:45	27	7:07	182 180-184	1/0
0.44	3:13	28	7:30	182 182-184	1/1
0.50	3:42	28	7:34	182 180-182	1/1
0.56	4:10	28	7:34	182 180-182	0/1
0.63	4:39	29	7:40	181 178-186	1/1
0.69	5:07	28	7:34	182 180-184	1/1
0.75	5:35	28	7:28	181 180-182	1/0
0.81	6:03	28	7:24	182 180-184	1/1
0.88	6:32	29	7:40	181 180-182	1/0
0.94	7:01	29	7:41	180 178-182	1/1
1.00	7:30	29	7:43	180 178-182	1/0
1.06	7:58	29	7:37	181 180-186	2/1
1.13	8:26	28	7:26	144 90-182	2/0
1.19	8:53	27	7:09	180 178-180	0/2
1.25	9:19	27	7:06	181 178-182	0/2
1.31	9:47	28	7:26	180 178-180	2/1
1.38	10:16	28	7:34	178 178-178	1/0
1.44	10:44	29	7:37	179 178-180	1/1
1.50	11:13	29	7:45	177 176-178	1/1
1.56	11:40	27	7:46	177 176-178	1/1

Elevation

Asc 42m, Range 4m, Flat prediction 11:40

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

179 (188 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.3	180	1.5	11:28	7:30
Walk	1.7	90	0	12	7:26
Still	0.0	-	-	0	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:16	40.75%	More
800m	3:40	7:23	45.91%	More
1km	4:37	7:26	47.86%	More
Mile	7:29	7:29	51.23%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:11	7:11	53.31
5km	24:45	7:58	52.48
5M	41:35	8:19	51.01
10km	52:43	8:29	50.37
10M	1:28:37	8:52	49.56
Half	1:58:59	9:05	48.49
20M	3:08:49	9:26	48.42
Mara	4:13:32	9:41	48.09

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