Sun 10th Jun 2018 at 1:00pm by Ally C

Run > Warm Up

Nairn 10 mile RR

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Time
8:13
Miles
1.00
Min/mi
8:13
Pacing
52%
WAVA
51.07
Stride(cm)
115
Cals
132
Cadence
170
Asc(m)
42
Surface
Road

Notes & Comments

Crappy warm up

8:10 2

Pace

13%

12%

56%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	36	36	9:36	171 162-178
0.13	1:06	30	7:56	175 170-178
0.19	1:38	32	8:30	169 166-170
0.25	2:04	26	7:04	173 168-176
0.31	2:34	30	7:56	170 168-172
0.38	3:02	29	7:36	170 168-174
0.44	4:29	1:26 +54	23:01	170 158-178
0.50	5:05	37	9:46	175 172-178
0.56	5:34	29	7:39	172 168-176
0.63	6:04	30	8:01	167 162-174
0.69	6:39	35	9:20	168 166-170
0.75	7:07	28	7:23	169 164-172
0.81	7:33	26	7:01	173 168-178
0.88	8:03	30	7:58	170 166-178
0.94	8:34	31	8:16	169 166-172
1.00	9:03	29	7:51	168 164-176
1.00	9:06	3	12:45	160 160-160

Cadence

170 (178 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.8	170	1	8:10	8:09
Walk	10.2	124	0	56	INF:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:28	43.60%	More
800m	3:53	7:48	48.68%	More
1km	5:05	8:10	48.52%	More
Mile	8:10	8:10	51.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:13	8:13	51.05
5km	27:19	8:48	52.23
5M	45:15	9:03	51.30
10km	56:58	9:10	50.86
10M	1:34:20	9:26	50.75
Half	2:05:36	9:35	50.03
20M	3:16:42	9:50	50.62
Mara	4:21:53	10:00	50.70

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