Wed 7th Feb 2018 at 6:00pm by deanobeano

Run > Recovery Run

Not good

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Time
47:45
Miles
6.03
Min/mi
7:55
Pacing
93%
WAVA
53.89
Stride(cm)
114
Cals
590
Cadence
179
Asc(m)
42
Surface
Road

Notes & Comments

Club run. Ankle still niggling.
Split Summary
===
1) 1m - 8:11(8:11/m) 99cal 7.33/8.12mph
2) 1m - 8:03(8:03/m) 97cal 7.45/7.99mph
3) 1m - 7:40(7:40/m) 97cal 7.82/8.56mph
4) 1m - 7:33(7:33/m) 98cal 7.94/8.37mph
5) 1m - 7:54(7:54/m) 98cal 7.59/7.89mph
6) 1m - 8:06(8:06/m) 98cal 7.4/7.74mph
7) 0.03m - 17(8:07/m) 3cal 7.39/7.37mph

8:11 8:03 7:40 7:33 7:54 8:06 17

Pace

19%

72%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	2:02	2:02	8:08	181 176-184
0.50	4:00	1:57	7:50	180 176-186
0.75	5:57	1:57	7:50	180 178-184
1.00	8:12	2:15	8:59	179 172-182
1.25	10:07	1:55	7:40	177 172-180
1.50	12:06	1:59	7:56	180 176-186
1.75	14:12	2:06	8:24	177 172-186
2.00	16:15	2:03	8:12	179 174-186
2.25	18:20	2:05	8:20	180 176-184
2.50	20:11	1:51	7:24	180 178-182
2.75	22:06	1:55	7:39	181 178-184
3.00	23:55	1:50	7:19	179 178-180
3.25	25:51	1:55	7:41	178 176-180
3.50	27:46	1:55	7:42	179 176-182
3.75	29:34	1:48	7:13	179 176-182
4.00	31:29	1:54	7:38	179 178-184
4.25	33:26	1:57	7:49	178 176-182
4.50	35:25	1:58	7:54	177 174-182
4.75	37:23	1:59	7:55	177 174-182
5.00	39:23	2:00	7:58	177 174-182
5.25	41:20	1:57	7:49	178 174-182
5.50	43:24	2:04	8:15	178 174-180
5.75	45:28	2:04	8:15	178 170-182
6.00	47:29	2:01	8:05	178 174-184
6.03	47:42	13	8:06	176 176-176

Cadence

179 (186 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	178	6	47:42	7:55
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:06	41.73%	More
800m	3:40	7:22	46.02%	More
1km	4:37	7:25	47.96%	More
Mile	7:27	7:27	51.41%	More
5k	23:51	7:41	54.46%	More
5 miles	39:17	7:51	54.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:43	6:43	57.01
5km	23:09	7:27	56.10
5M	38:55	7:47	54.51
10km	49:20	7:56	53.83
10M	1:22:56	8:18	52.96
Half	1:51:21	8:30	51.82
20M	2:56:42	8:50	51.74
Mara	3:57:16	9:03	51.38

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