Thu 8th Feb 2018 at 9:00pm by iPLOD

Run > General

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Time
40:42
Miles
4.60
Min/mi
8:51
Pacing
92%
WAVA
54.14
Stride(cm)
106
Cals
666
Cadence
171
Asc(m)
42
Hillscore
1
Surface
Road

Notes & Comments

Daniels red w16d4
30 mins E + 8 strides

Split Summary
===
1) 1m - 8:53(8:53/m) 145cal 6.76/9.56mph
2) 1m - 8:41(8:41/m) 145cal 6.91/7.51mph
3) 1m - 8:54(8:54/m) 144cal 6.74/7.12mph
4) 1m - 8:38(8:38/m) 146cal 6.95/12.63mph
5) 0.6m - 5:36(9:20/m) 86cal 6.43/10.94mph

8:53 8:41 8:54 8:38 5:36

Pin Map

0mi in 0

Pace

51%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:02	1:02	8:17	160 112-172	1/3
0.25	2:09	1:06	8:52	171 168-174	0/4
0.38	3:18	1:09	9:13	172 168-174	2/2
0.50	4:25	1:08	9:02	171 170-174	7/1
0.63	5:32	1:07	8:55	172 170-174	2/3
0.75	6:36	1:04	8:31	172 170-174	4/3
0.88	7:42	1:06	8:50	172 172-174	2/2
1.00	8:52	1:09	9:16	171 170-174	3/2
1.13	9:58	1:06	8:45	171 164-176	1/3
1.25	11:04	1:06	8:49	172 170-172	1/3
1.38	12:04	1:00	8:02	174 172-176	1/3
1.50	13:07	1:03	8:24	171 164-176	4/4
1.63	14:10	1:03	8:21	173 170-174	2/5
1.75	15:13	1:04	8:31	172 170-174	5/0
1.88	16:20	1:06	8:52	172 168-176	2/2
2.00	17:33	1:13	9:41	170 166-174	6/2
2.13	18:41	1:09	9:09	172 166-176	3/3
2.25	19:46	1:05	8:39	172 168-174	1/3
2.38	20:53	1:07	8:57	172 170-174	3/2
2.50	21:59	1:06	8:46	172 170-174	1/3
2.63	23:04	1:05	8:37	173 170-174	0/4
2.75	24:10	1:06	8:52	174 172-176	1/2
2.88	25:19	1:09	9:12	173 170-174	5/0
3.00	26:27	1:08	9:01	173 170-176	1/2
3.13	27:31	1:05	8:36	172 170-174	2/2
3.25	28:37	1:06	8:49	172 168-176	2/4
3.38	29:47	1:10	9:19	171 168-174	4/1
3.50	30:52	1:05	8:38	175 158-186	2/2
3.63	31:53	1:01	8:12	170 160-180	0/3
3.75	32:54	1:00	8:02	172 166-184	2/2
3.88	34:02	1:09	9:09	170 162-184	4/3
4.00	35:05	1:02	8:18	169 158-184	0/6
4.13	36:15	1:11	9:25	173 162-186	6/1
4.25	37:22	1:07	8:54	172 156-184	3/0
4.38	38:31	1:09	9:10	169 156-184	2/1
4.50	39:37	1:06	8:49	171 162-186	4/3
4.60	40:41	1:04	10:37	161 154-164	2/3

Elevation

Asc 42m, Range 13m, Flat prediction 40:32

Elevation Graph

Biggest Climbs (m)	Min/mi
12 2.0%	9:16
See your biggest climbs

Cadence

171 (186 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	171	4.6	40:38	8:51
Walk	0.1	115	0	3	8:55

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:48	42.87%	More
800m	4:07	8:18	47.41%	More
1km	5:12	8:22	48.95%	More
Mile	8:34	8:34	50.54%	More
5k	27:06	8:43	54.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:43	6:43	64.42
5km	25:37	8:15	57.49
5M	44:54	8:59	53.43
10km	58:02	9:20	51.63
10M	1:41:45	10:11	48.68
Half	2:19:56	10:41	46.48
20M	3:50:32	11:32	44.71
Mara	5:17:02	12:06	43.35

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