Mon 23rd Apr 2018 at 6:00am by mikep

Run > Recovery Run

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Time
33:33
Miles
4.01
Min/mi
8:22
Pacing
94%
WAVA
61.04
Stride(cm)
101
Cals
463
Cadence
191
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:57(8:57/m) 113cal 6.71/7.37mph
2) 1m - 8:18(8:18/m) 117cal 7.23/7.45mph
3) 1m - 8:10(8:10/m) 115cal 7.34/7.66mph
4) 1m - 8:01(8:01/m) 117cal 7.49/7.78mph
5) 0.01m - 7(9:11/m) 1cal 6.53/7.45mph

8:57 8:18 8:10 8:01 7

Pin Map

0mi in 0

Pace

30%

45%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	1:13	1:13	9:47	174 126-188
0.25	2:23	1:09	9:16	188 184-192
0.38	3:31	1:08	9:05	190 188-196
0.50	4:39	1:07	9:00	191 188-194
0.63	5:44	1:06	8:48	193 192-196
0.75	6:52	1:07	8:59	192 190-196
0.88	7:55	1:03	8:23	193 190-196
1.00	8:56	1:01	8:10	193 190-196
1.13	10:01	1:05	8:38	193 192-196
1.25	11:03	1:02	8:14	192 188-196
1.38	12:05	1:02	8:17	190 188-194
1.50	13:06	1:02	8:15	188 188-190
1.63	14:08	1:02	8:16	189 186-192
1.75	15:11	1:02	8:18	189 186-192
1.88	16:13	1:02	8:17	190 188-192
2.00	17:14	1:01	8:08	188 186-190
2.13	18:18	1:05	8:37	189 188-190
2.25	19:20	1:02	8:14	189 188-192
2.38	20:22	1:02	8:15	191 188-196
2.50	21:22	1:00	8:01	191 188-192
2.63	22:25	1:03	8:23	192 190-196
2.75	23:25	1:00	8:02	196 194-198
2.88	24:26	1:01	8:10	194 192-196
3.00	25:24	58	7:42	193 190-196
3.13	26:25	1:01	8:06	191 188-192
3.25	27:27	1:02	8:13	191 190-192
3.38	28:27	1:01	8:06	193 190-196
3.50	29:26	58	7:47	194 190-196
3.63	30:25	1:00	7:59	193 188-196
3.75	31:24	58	7:45	195 194-198
3.88	32:24	1:00	8:04	192 188-194
4.00	33:25	1:01	8:10	190 188-192
4.01	33:32	7	8:52	188 188-188

Cadence

191 (198 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	191	4	33:28	8:21
Walk	0.2	126	0	4	9:55

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:48	45.19%	More
800m	3:55	7:52	53.33%	More
1km	4:55	7:54	55.37%	More
Mile	7:57	7:57	58.07%	More
5k	25:21	8:10	62.08%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:28	7:28	61.85
5km	25:28	8:12	61.79
5M	42:35	8:31	60.37
10km	53:52	8:40	59.69
10M	1:30:06	9:01	59.09
Half	2:00:39	9:13	57.99
20M	3:10:39	9:32	58.16
Mara	4:15:17	9:45	57.91

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