Thu 19th Apr 2018 at 6:00pm by wAckie Racer

Run > General

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Time
30:12
Miles
3.41
Min/mi
8:51
Pacing
0%
WAVA
54.60
Stride(cm)
106
Cals
431
Cadence
171
Asc(m)
42
Surface
Road

Notes & Comments

SRC short route with Lee, really struggled in the heat , damage limitation when my calf started to tighten after 5k I decided to walk back - parkrun the priority at the moment , the only goal that's still on track

Split Summary
===
1) 0.62m - 5:26(8:45/m) 77cal 6.86/7.6mph
2) 0.62m - 4:58(7:59/m) 80cal 7.52/9.39mph
3) 0.62m - 5:29(8:50/m) 79cal 6.79/7.53mph
4) 0.62m - 5:49(9:22/m) 79cal 6.41/6.95mph
5) 0.62m - 5:35(8:58/m) 78cal 6.69/7.18mph
6) 0.31m - 2:55(9:31/m) 38cal 6.3/7.18mph

5:26 4:58 5:29 5:49 5:35 2:55

Pin Map

0mi in 0

Pace

11%

47%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	22:16	22:16 +23:27	2:58:07	161 86-182
0.25	25:33	3:17	26:20	176 172-182
0.38	26:49	1:16	10:07	175 172-176
0.50	27:54	1:04	8:35	175 172-176
0.63	28:55	1:01	8:08	176 174-178
0.75	29:57	1:03	8:20	176 174-178
0.88	30:58	1:00	8:03	173 172-176
1.00	31:54	57	7:33	173 170-176
1.13	32:51	57	7:36	173 172-176
1.25	33:54	1:03	8:25	173 168-176
1.38	34:57	1:03	8:25	172 170-176
1.50	36:04	1:07	8:52	171 168-176
1.63	37:10	1:06	8:46	173 172-174
1.75	38:17	1:07	8:55	172 170-174
1.88	39:29	1:13	9:40	173 172-174
2.00	40:38	1:08	9:08	171 170-172
2.13	41:43	1:05	8:42	170 168-172
2.25	42:53	1:10	9:21	170 168-172
2.38	44:04	1:11	9:26	171 170-174
2.50	45:17	1:13	9:43	171 168-176
2.63	46:22	1:06	8:47	173 172-176
2.75	47:28	1:05	8:41	174 172-176
2.88	48:31	1:03	8:25	172 172-174
3.00	49:43	1:12	9:35	172 170-174
3.13	50:54	1:12	9:34	170 168-172
3.25	52:00	1:06	8:47	171 170-174
3.38	53:18	1:18	10:22	161 110-174
3.41	53:35	17	9:04	171 170-172

Cadence

171 (182 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	55.7	172	3.4	29:50	8:49
Walk	44.3	106	0	23:45	17:55:35

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:31	45.09%	More
800m	3:54	7:51	50.88%	More
1km	4:55	7:55	52.59%	More
Mile	8:04	8:04	54.45%	More
5k	27:12	8:45	55.02%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:14	8:14	53.39
5km	27:22	8:49	54.69
5M	45:19	9:04	53.84
10km	57:03	9:11	53.43
10M	1:34:28	9:27	53.37
Half	2:05:47	9:36	52.64
20M	3:16:58	9:51	53.27
Mara	4:22:14	10:01	53.35

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