Sun 4th Feb 2018 at 8:00am by deanobeano

Run > Long Run

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Time
1:32:43
Miles
12.41
Min/mi
7:28
Pacing
96%
WAVA
59.38
Stride(cm)
118
Cals
1226
Cadence
183
Asc(m)
42
Surface
Road

Notes & Comments

Long run with Bromers.
Split Summary
===
1) 1m - 7:59(7:59/m) 97cal 7.51/8.35mph
2) 1m - 7:37(7:37/m) 100cal 7.87/8.25mph
3) 1m - 7:34(7:34/m) 99cal 7.93/8.29mph
4) 1m - 7:26(7:26/m) 98cal 8.08/8.54mph
5) 1m - 7:23(7:23/m) 99cal 8.12/8.37mph
6) 1m - 7:23(7:23/m) 99cal 8.13/8.54mph
7) 1m - 7:17(7:17/m) 99cal 8.25/8.64mph
8) 1m - 7:22(7:22/m) 99cal 8.15/8.35mph
9) 1m - 7:27(7:27/m) 99cal 8.05/8.29mph
10) 1m - 7:26(7:26/m) 99cal 8.08/8.2mph
11) 1m - 7:25(7:25/m) 99cal 8.09/8.35mph
12) 1m - 7:31(7:31/m) 100cal 7.99/8.27mph
13) 0.41m - 2:54(7:06/m) 39cal 8.46/8.68mph

7:59 7:37 7:34 7:26 7:23 7:23 7:17 7:22 7:27 7:26 7:25 7:31 2:54

Pace

80%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.50	4:06	4:06	8:12	179 92-190
1.00	7:59	3:53	7:45	186 182-190
1.50	11:45	3:46	7:32	185 182-188
2.00	15:36	3:51	7:42	182 92-188
2.50	19:17	3:42	7:23	185 180-188
3.00	23:10	3:53	7:45	181 92-190
3.50	26:52	3:42	7:25	181 92-186
4.00	30:35	3:43	7:26	178 90-186
4.50	34:16	3:40	7:21	183 180-186
5.00	37:59	3:43	7:26	185 182-188
5.50	41:40	3:41	7:22	183 92-188
6.00	45:22	3:42	7:24	184 170-188
6.50	48:59	3:37	7:15	184 180-188
7.00	52:38	3:39	7:18	185 182-188
7.50	56:18	3:40	7:21	185 180-190
8.00	1:00:00	3:42	7:23	182 92-188
8.50	1:03:41	3:41	7:23	183 180-186
9.00	1:07:27	3:46	7:31	181 92-188
9.50	1:11:09	3:42	7:24	184 180-188
10.00	1:14:53	3:44	7:28	184 180-186
10.50	1:18:33	3:40	7:20	184 170-190
11.00	1:22:18	3:45	7:30	183 180-186
11.50	1:26:03	3:46	7:31	177 92-188
12.00	1:29:49	3:45	7:30	182 178-184
12.41	1:32:42	2:53	7:06	184 182-190

Cadence

183 (190 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.7	184	12.2	1:31:27	7:28
Walk	1.3	93	0.2	1:15	7:36

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	6:57	42.65%	More
800m	3:33	7:09	47.42%	More
1km	4:28	7:11	49.55%	More
Mile	7:13	7:13	53.04%	More
5k	22:46	7:20	57.04%	More
5 miles	36:48	7:22	57.66%	More
10k	45:50	7:23	57.94%	More
10 miles	1:14:06	7:25	59.27%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:56	5:56	64.54
5km	20:27	6:35	63.51
5M	34:23	6:53	61.70
10km	43:35	7:01	60.93
10M	1:13:15	7:20	59.96
Half	1:38:21	7:30	58.66
20M	2:36:05	7:48	58.58
Mara	3:29:34	8:00	58.17

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