Tue 6th Feb 2018 at 11:00am by the hickmanator

Run > Long Run

snow
breezy
v cold

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Time
3:00:06
Miles
19.01
Min/mi
9:28
Pacing
44%
WAVA
56.67
Stride(cm)
103
Cals
2388
Cadence
165
Asc(m)
42
Hillscore
14
Surface
Mixed

Notes & Comments

Walk break at 5&10&15m gels at 5&11m
===
1) 1m - 9:55(9:55/m) 127cal 6.05/6.51mph
2) 1m - 10:13(10:13/m) 127cal 5.87/6.26mph
3) 1m - 9:10(9:10/m) 124cal 6.55/8.14mph
4) 1m - 9:11(9:11/m) 125cal 6.54/6.89mph
5) 1m - 8:48(8:48/m) 125cal 6.82/7.2mph
6) 1m - 9:38(9:38/m) 125cal 6.23/6.87mph
7) 1m - 9:29(9:29/m) 125cal 6.33/6.89mph
8) 1m - 9:37(9:37/m) 126cal 6.24/7.6mph
9) 1m - 9:14(9:14/m) 125cal 6.5/6.89mph
10) 1m - 9:20(9:20/m) 126cal 6.42/6.97mph
11) 1m - 9:49(9:49/m) 124cal 6.11/6.82mph
12) 1m - 9:23(9:23/m) 126cal 6.39/7.18mph
13) 1m - 9:33(9:33/m) 126cal 6.29/7.85mph
14) 1m - 9:11(9:11/m) 126cal 6.53/7.22mph
15) 1m - 9:41(9:41/m) 127cal 6.19/6.97mph
16) 1m - 10:16(10:16/m) 128cal 5.85/6.87mph
17) 1m - 9:36(9:36/m) 126cal 6.25/6.95mph
18) 1m - 9:17(9:17/m) 125cal 6.47/6.89mph
19) 1m - 8:40(8:40/m) 124cal 6.93/7.22mph
20) 0.01m - 7(7:55/m) 1cal 7.58/7.31mph

9:55 10:13 9:10 9:11 8:48 9:38 9:29 9:37 9:14 9:20 9:49 9:23 9:33 9:11 9:41 10:16 9:36 9:17 8:40 7

Pace

16%

48%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	9:55	9:55	9:55	159 154-164	18/4
2.00	20:08	10:13	10:13	161 156-166	45/5
3.00	29:31	9:23 +13	9:23	161 122-166	0/60
4.00	38:41	9:11	9:11	165 162-166	15/9
5.00	47:29	8:48	8:48	165 158-170	4/28
6.00	1:00:01	12:32 +2:54	12:32	162 122-166	19/20
7.00	1:09:30	9:29	9:29	162 148-166	6/26
8.00	1:19:07	9:37	9:37	165 156-172	10/5
9.00	1:28:21	9:14	9:14	165 162-168	24/16
10.00	1:37:41	9:20	9:20	165 162-170	11/11
11.00	1:52:11	14:30 +4:40	14:30	164 158-168	11/11
12.00	2:01:34	9:23	9:23	167 154-172	16/15
13.00	2:11:06	9:33	9:33	166 160-170	15/8
14.00	2:20:17	9:11	9:11	167 160-174	19/19
15.00	2:29:59	9:41	9:41	167 152-172	17/6
16.00	2:45:15	15:16 +5:00	15:16	165 158-170	29/3
17.00	2:54:51	9:36	9:36	166 160-170	33/26
18.00	3:04:07	9:16	9:16	169 154-174	16/21
19.00	3:12:47	8:40	8:40	171 164-176	5/21
19.01	3:12:53	6	8:04	174 174-174	0/0

Elevation

Asc 42m, Range 105m, Flat prediction 2:57:13

Elevation Graph

Biggest Climbs (m)	Min/mi
42 3.2%	10:58
34 3.2%	10:18
29 2.3%	10:00
18 2.9%	10:06
10 1.4%	9:07
10 2.4%	9:51
See your biggest climbs

Cadence

165 (176 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.7	164	19	3:04:36	9:44
Walk	4.0	116	0	7:48	10:14:13
Pause	0.2	-	-	29	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:22	41.32%	More
800m	4:15	8:33	47.95%	More
1km	5:21	8:37	49.61%	More
Mile	8:39	8:39	52.06%	More
5k	28:16	9:06	54.28%	More
5 miles	47:15	9:27	52.98%	More
10k	1:00:34	9:45	51.67%	More
10 miles	1:37:41	9:46	53.02%	More
Half	2:10:49	9:59	52.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:56	7:56	56.78
5km	26:24	8:30	58.11
5M	43:43	8:45	57.27
10km	55:03	8:52	56.85
10M	1:31:09	9:07	56.82
Half	2:01:22	9:16	56.06
20M	3:10:03	9:30	56.73
Mara	4:13:02	9:39	56.81

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