Wed 9th May 2018 at 6:00am by shanksi

Run > Recovery Run

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Time
53:26
Miles
3.31
Min/mi
16:09
Pacing
70%
WAVA
28.31
Stride(cm)
65
Cals
328
Cadence
153
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 12:40(12:40/m) 109cal 4.74/7.22mph
2) 1m - 17:53(17:53/m) 100cal 3.35/6.28mph
3) 1m - 17:49(17:49/m) 93cal 3.37/4.84mph
4) 0.31m - 5:04(16:33/m) 26cal 3.62/4.13mph

12:40 17:53 17:49 5:04

Pace

76%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	1:36	1:36	12:50	179 170-188
0.25	3:01	1:25	11:20	181 170-184
0.38	4:45	1:44	13:51	185 178-188
0.50	6:16	1:31	12:06	187 184-190
0.63	7:30	1:14	9:52	188 186-190
0.75	9:13	1:43	13:46	179 118-192
0.88	11:06	1:53	15:04	162 118-184
1.00	12:39	1:33	12:23	182 170-196
1.13	15:27	2:48	22:24	155 110-188
1.25	18:13	2:46	22:04	168 122-188
1.38	19:58	1:45	14:03	164 118-188
1.50	21:39	1:41	13:26	171 118-190
1.63	23:34	1:55	15:22	148 118-186
1.75	25:44	2:10	17:21	133 118-176
1.88	28:33	2:49	22:29	154 118-190
2.00	30:32	2:00	15:57	154 122-188
2.13	32:50	2:17	18:18	124 114-132
2.25	34:35	1:46	14:05	165 118-186
2.38	36:58	2:23	19:03	125 116-130
2.50	39:17	2:18	18:28	129 120-136
2.63	41:26	2:10	17:18	129 126-132
2.75	43:32	2:06	16:48	132 120-138
2.88	45:52	2:20	18:39	128 122-132
3.00	48:22	2:30	19:56	122 104-130
3.13	50:32	2:10	17:20	129 124-132
3.25	52:32	2:00	16:00	136 128-180
3.31	53:26	54	16:05	132 130-132

Cadence

153 (196 max) Stride Length: 65cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	35.7	183	1.6	19:05	12:16
Walk	64.3	126	1.7	34:21	19:38

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:42	33.33%	More
800m	5:48	11:40	32.27%	More
1km	7:15	11:40	33.67%	More
Mile	12:32	12:32	33.19%	More
5k	50:13	16:10	28.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	13:28	13:28	30.91
5km	49:41	15:59	28.50
5M	1:25:55	17:11	26.80
10km	1:50:21	17:46	26.04
10M	3:10:51	19:05	24.87
Half	4:20:26	19:53	23.92
20M	7:03:55	21:12	23.29
Mara	9:38:30	22:05	22.76

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