Wed 7th Feb 2018 at 5:00pm by iPLOD

Run > General

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Time
53:24
Miles
6.06
Min/mi
8:49
Pacing
77%
WAVA
54.68
Stride(cm)
107
Cals
892
Cadence
170
Asc(m)
42
Hillscore
1
Surface
Road

Notes & Comments

Daniels red w16d3
10 mins E + 4 strides; 2 x (5 mins I; 4 mins rec; 3 mins I; 2 mins rec); 10 mins E

Split Summary
===
1) 1m - 8:59(8:59/m) 144cal 6.68/8.29mph
2) 1m - 9:19(9:19/m) 141cal 6.44/10.56mph
3) 1m - 7:54(7:54/m) 149cal 7.59/10.56mph
4) 1m - 7:30(7:30/m) 149cal 8/9.56mph
5) 1m - 9:00(9:00/m) 153cal 6.66/9.08mph
6) 1m - 10:05(10:05/m) 147cal 5.95/6.62mph
7) 0.06m - 37(9:41/m) 9cal 6.2/6.12mph

8:59 9:19 7:54 7:30 9:00 10:05 37

Pin Map

0mi in 0

Pace

15%

31%

11%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:18	2:18	9:11	167 160-170	2/7
0.50	4:29	2:11	8:43	173 170-174	3/4
0.75	6:46	2:17	9:08	172 166-176	4/5
1.00	8:59	2:13	8:52	172 170-174	2/4
1.25	11:28	2:29	9:56	159 118-176	5/2
1.50	14:29	3:02 +4	12:06	144 112-176	3/4
1.75	17:00	2:31 +29	10:04	163 108-178	2/7
2.00	18:50	1:50	7:20	174 168-178	3/5
2.25	20:33	1:43	6:52	177 174-180	8/0
2.50	22:48	2:15	8:59	170 160-176	7/3
2.75	25:01	2:13	8:51	172 170-178	9/3
3.00	26:44	1:43	6:54	177 174-184	7/5
3.25	28:46	2:02	8:06	170 132-178	2/9
3.50	30:50	2:04	8:18	173 166-178	2/3
3.75	32:30	1:40	6:41	179 176-182	2/6
4.00	34:15	1:45	6:58	180 170-184	8/8
4.25	36:40	2:25	9:41	170 160-182	5/1
4.50	39:11	2:31	10:05	167 158-178	9/4
4.75	41:00	1:48	7:14	181 174-184	2/6
5.00	43:15	2:15	9:01	174 158-186	3/5
5.25	45:44	2:29	9:58	167 158-170	6/3
5.50	48:18	2:34	10:16	170 166-172	4/2
5.75	50:48	2:30	9:59	170 164-174	2/7
6.00	53:20	2:31	10:06	170 166-174	7/2
6.06	53:57	37	9:53	168 168-168	1/1

Elevation

Asc 42m, Range 24m, Flat prediction 54:14

Elevation Graph

Biggest Climbs (m)	Min/mi
14 2.0%	6:59
See your biggest climbs

Cadence

170 (186 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.9	172	5.8	49:37	8:30
Walk	8.0	117	0.2	4:16	19:08
Still	0.1	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:38	50.37%	More
800m	3:22	6:46	58.05%	More
1km	4:17	6:54	59.38%	More
Mile	7:27	7:27	58.02%	More
5k	24:38	7:56	59.79%	More
5 miles	43:15	8:39	55.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:22	6:22	67.96
5km	24:17	7:49	60.64
5M	42:34	8:31	56.36
10km	55:00	8:51	54.48
10M	1:36:26	9:39	51.37
Half	2:12:37	10:07	49.05
20M	3:38:29	10:55	47.17
Mara	5:00:28	11:28	45.74

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