Tue 4th Sep 2018 at 7:00am by corned beef keith

Run > Fartleks

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Time
50:37
Miles
7.09
Min/mi
7:08
Pacing
83%
WAVA
66.94
Stride(cm)
125
Cals
959
Cadence
181
Asc(m)
116
Surface
Road

Notes & Comments

2m w/u, Moneghetti fartlek, 2m w/d

Split Summary
===
1) 1m - 7:54(7:54/m) 123cal 7.59/7.95mph
2) 1m - 7:26(7:26/m) 125cal 8.07/8.29mph
3) 0m - 1(4:27:53/m) 125cal 0.22/8.29mph
4) 0.2m - 1:30(7:24/m) 24cal 8.11/10.6mph
5) 0.27m - 1:30(5:40/m) 33cal 10.6/11.15mph
6) 0.2m - 1:30(7:30/m) 24cal 8.01/10.56mph
7) 0.18m - 1:00(5:42/m) 21cal 10.51/10.81mph
8) 0.13m - 1:00(7:34/m) 16cal 7.93/10.69mph
9) 0.18m - 1:01(5:33/m) 23cal 10.8/11.23mph
10) 0.13m - 1:00(7:54/m) 16cal 7.6/11.04mph
11) 0.18m - 1:00(5:37/m) 22cal 10.67/11mph
12) 0.13m - 1:00(7:37/m) 16cal 7.88/10.85mph
13) 0.18m - 1:00(5:39/m) 21cal 10.63/11.31mph
14) 0.13m - 1:00(7:39/m) 16cal 7.85/10.77mph
15) 0.09m - 30(5:36/m) 11cal 10.72/11.25mph
16) 0.07m - 30(7:32/m) 8cal 7.96/11mph
17) 0.09m - 31(5:32/m) 10cal 10.83/11.61mph
18) 0.07m - 30(7:32/m) 8cal 7.97/10.67mph
19) 0.09m - 30(5:54/m) 10cal 10.16/10.77mph
20) 0.07m - 31(7:30/m) 8cal 7.99/10.37mph
21) 0.09m - 30(5:54/m) 8cal 10.18/9.77mph
22) 0.06m - 30(7:48/m) 8cal 7.7/9.98mph
23) 0.05m - 15(5:34/m) 5cal 10.79/11.77mph
24) 0.03m - 15(7:39/m) 4cal 7.84/11.19mph
25) 0.05m - 16(5:25/m) 5cal 11.08/11.9mph
26) 0.03m - 15(7:45/m) 4cal 7.74/11.42mph
27) 0.04m - 16(5:54/m) 4cal 10.16/8.37mph
28) 0.04m - 16(7:37/m) 4cal 7.88/9.08mph
29) 0.05m - 16(5:44/m) 5cal 10.48/11.42mph
30) 1m - 7:42(7:42/m) 126cal 7.78/11.25mph
31) 1m - 7:34(7:34/m) 125cal 7.93/8.04mph
32) 0.01m - 3(5:46/m) 1cal 10.42/8.06mph

7:54 7:26 1 1:30 1:30 1:30 1:00 1:00 1:01 1:00 1:00 1:00 1:00 1:00 30 30 31 30 30 31 30 30 15 15 16 15 16 16 16 7:42 7:34 3

Pace

40%

32%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:07	2:07	8:29	174 170-176	4/5
0.50	4:04	1:57	7:49	175 172-180	3/3
0.75	5:59	1:55	7:40	175 172-178	2/2
1.00	7:54	1:54	7:38	178 176-180	1/3
1.25	9:44	1:50	7:22	178 176-182	2/2
1.50	11:36	1:52	7:27	177 176-180	1/2
1.75	13:29	1:53	7:33	180 178-182	2/1
2.00	15:20	1:51	7:22	181 180-182	4/3
2.25	16:46	1:26	5:45	192 182-194	2/2
2.50	18:31	1:45	7:00	182 174-194	2/2
2.75	19:58	1:27	5:49	194 178-196	4/4
3.00	21:44	1:45	7:01	181 172-196	4/4
3.25	23:25	1:41	6:44	185 174-198	7/6
3.50	25:00	1:35	6:21	186 172-198	6/6
3.75	26:33	1:33	6:12	190 172-198	6/8
4.00	28:10	1:37	6:30	184 172-196	3/4
4.25	29:50	1:40	6:40	184 172-196	4/5
4.50	31:31	1:40	6:41	183 176-196	7/7
4.75	33:08	1:37	6:29	185 172-194	3/2
5.00	34:47	1:39	6:37	181 98-212	1/2
5.25	37:13	2:26 +33	9:46	178 170-196	2/2
5.50	39:11	1:58	7:51	175 174-178	3/3
5.75	41:06	1:55	7:40	177 174-184	3/4
6.00	42:58	1:52	7:28	177 176-180	11/10
6.25	44:52	1:54	7:36	177 174-178	7/6
6.50	46:45	1:53	7:34	176 174-178	3/3
6.75	48:40	1:54	7:38	177 174-180	6/6
7.00	50:33	1:53	7:33	178 174-180	5/4
7.08	51:07	34	7:15	179 178-180	2/1

Elevation

Asc 116m, Range 4m, Flat prediction 50:37

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

181 (212 max) Stride Length: 125cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.8	181	7.1	50:31	7:13
Walk	0.1	98	0	3	6:40
Pause	1.1	-	-	33	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:37	58.70%	More
800m	3:04	6:10	62.69%	More
1km	3:52	6:14	64.71%	More
Mile	6:21	6:21	67.08%	More
5k	20:10	6:29	71.89%	More
5 miles	34:33	6:55	68.30%	More
10k	44:15	7:07	66.57%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:21	6:21	67.08
5km	21:07	6:48	68.64
5M	34:57	6:59	67.51
10km	44:01	7:05	66.93
10M	1:12:53	7:17	66.81
Half	1:37:02	7:24	65.88
20M	2:31:57	7:36	66.66
Mara	3:22:18	7:43	66.76

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