Wed 11th Jul 2018 at 6:00pm by chicke80

Run > Warm Up

warm

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Time
24:30
Miles
2.94
Min/mi
8:20
Pacing
76%
WAVA
51.37
Stride(cm)
103
Cals
282
Cadence
187
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 5:20(5:20/km) 58cal 11.25/12.63kmph
2) 1km - 5:21(5:21/km) 61cal 11.22/13.23kmph
3) 1km - 5:20(5:20/km) 57cal 11.25/12.73kmph
4) 1km - 4:46(4:46/km) 60cal 12.58/13.3kmph
5) 0.73km - 3:43(5:05/km) 46cal 11.8/15.18kmph

5:20 5:21 5:20 4:46 3:43

Pace

77%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:14	1:14	9:52	186 184-192	1/1
0.25	2:23	1:09	9:08	189 184-202	0/1
0.38	3:24	1:01	8:11	189 186-192	0/0
0.50	4:24	1:00	7:58	189 186-192	0/0
0.63	5:21	57	7:34	190 188-194	0/0
0.75	6:21	1:00	8:02	192 188-194	1/1
0.88	7:15	54	7:14	190 188-192	1/1
1.00	8:16	1:00	8:04	188 182-192	2/0
1.13	9:31	1:16	10:06	183 178-190	0/1
1.25	10:45	1:14	9:50	182 178-186	1/2
1.38	11:55	1:10	9:24	175 92-188	2/1
1.50	13:05	1:10	9:20	182 180-184	0/0
1.63	14:10	1:05	8:40	186 182-190	0/0
1.75	15:09	59	7:51	187 184-192	1/0
1.88	16:05	56	7:25	189 186-190	0/1
2.00	17:04	1:00	7:56	190 188-192	1/0
2.13	17:59	54	7:16	188 186-192	2/1
2.25	19:00	1:01	8:11	188 186-190	0/1
2.38	19:57	57	7:36	188 186-190	0/1
2.50	20:52	55	7:18	189 186-192	1/0
2.63	21:50	58	7:46	187 186-190	1/1
2.75	23:34	1:43 +48	13:47	188 186-192	0/1
2.88	24:46	1:13	9:42	187 176-190	1/1
2.94	25:19	33	8:23	190 188-192	3/2

Elevation

Asc 42m, Range 4m, Flat prediction 24:30

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

187 (202 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.4	187	2.9	24:24	8:20
Walk	3.6	103	0	55	1:13:01

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:26	41.06%	More
800m	3:46	7:34	46.24%	More
1km	4:43	7:35	48.29%	More
Mile	7:39	7:39	51.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:35	7:35	51.75
5km	26:01	8:22	51.26
5M	43:39	8:44	49.59
10km	55:17	8:54	48.89
10M	1:32:44	9:16	48.14
Half	2:04:23	9:30	47.10
20M	3:17:02	9:51	47.12
Mara	4:24:16	10:05	46.84

Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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