Wed 20th Jun 2018 at 6:00pm by Ally C

Run > Pyramids

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Time
30:25
Miles
4.73
Min/mi
6:26
Pacing
82%
WAVA
72.14
Stride(cm)
140
Cals
601
Cadence
178
Asc(m)
42
Surface
Road

Notes & Comments

Club night. 2,3,4,5,4,3,2 min efforts with 1 min jog recovery.

===
0.36m - 2:01(5:39/m) 45cal 10.63/11.9mph
0.51m - 3:01(5:55/m) 66cal 10.14/10.85mph
0.72m - 4:01(5:37/m) 92cal 10.7/11.46mph
0.83m - 5:01(6:02/m) 105cal 9.93/11.23mph
0.65m - 4:01(6:13/m) 83cal 9.64/11.52mph
0.53m - 3:01(5:41/m) 67cal 10.56/11mph
0.35m - 2:00(5:45/m) 44cal 10.44/10.96mph

Pace

68%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	1:23	1:23	5:33	190 182-198
0.50	3:10	1:47	7:08	176 158-188
0.75	4:37	1:27	5:47	184 180-186
1.00	6:13	1:36	6:24	181 162-186
1.25	7:51	1:38	6:34	176 162-186
1.50	9:13	1:22	5:27	182 176-186
1.75	10:39	1:25	5:42	182 178-186
2.00	12:26	1:47	7:08	176 156-188
2.25	13:53	1:27	5:47	183 180-186
2.50	15:23	1:30	6:01	178 176-182
2.75	16:57	1:34	6:17	177 174-180
3.00	18:51	1:54	7:35	173 148-188
3.25	20:24	1:33	6:12	178 176-182
3.50	22:00	1:36	6:24	176 172-178
3.75	23:50	1:50	7:18	168 152-182
4.00	25:16	1:27	5:47	179 176-182
4.25	27:03	1:47	7:07	173 154-182
4.50	28:29	1:26	5:43	181 172-186
4.73	30:24	1:55	8:22	169 150-182

Cadence

178 (198 max) Stride Length: 140cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	74.6	181	3.9	22:41	5:51
Walk	25.4	162	0.9	7:43	9:03

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:21	5:25	60.08%	More
800m	2:44	5:29	69.21%	More
1km	3:27	5:33	71.40%	More
Mile	5:59	5:59	70.18%	More
5k	19:30	6:17	73.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:51	5:51	71.70
5km	19:29	6:16	73.23
5M	32:16	6:27	71.94
10km	40:37	6:32	71.34
10M	1:07:16	6:44	71.17
Half	1:29:33	6:50	70.17
20M	2:20:14	7:01	71.00
Mara	3:06:42	7:08	71.11

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