Thu 13th Sep 2018 at 11:00am by MAD Superman

Run > Recovery Run

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Time
44:13
Miles
5.19
Min/mi
8:31
Pacing
94%
WAVA
50.85
Stride(cm)
116
Cals
647
Cadence
163
Surface
Road

Notes & Comments

slow rec run. Wanted to drop the run but forced myself out for 5

Split Summary
===
1) 1m - 8:51(8:51/m) 123cal 6.77/7.93mph
2) 1m - 8:15(8:15/m) 125cal 7.27/7.64mph
3) 1m - 8:24(8:24/m) 125cal 7.14/8.04mph
4) 1m - 8:41(8:41/m) 124cal 6.91/7.49mph
5) 1m - 8:28(8:28/m) 126cal 7.09/8.08mph
6) 0.19m - 1:33(8:07/m) 24cal 7.4/7.6mph

8:51 8:15 8:24 8:41 8:28 1:33

Pace

40%

53%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:21	2:21	9:23	170 116-176	0/0
0.50	4:40	2:19	9:16	170 166-176	0/0
0.75	6:51	2:12 +7	8:48	168 166-172	0/0
1.00	9:00	2:08	8:33	167 160-170	0/0
1.25	11:07	2:07	8:28	161 156-166	0/0
1.50	13:04	1:58	7:51	159 156-162	0/0
1.75	15:08	2:03	8:14	160 158-166	0/0
2.00	17:15	2:07	8:29	165 162-168	0/0
2.25	19:22	2:06	8:26	165 162-174	0/0
2.50	21:28	2:07	8:27	163 160-168	0/0
2.75	23:32	2:03	8:13	164 160-168	0/0
3.00	25:39	2:08	8:30	164 160-166	0/0
3.25	27:51	2:11	8:46	163 156-166	0/0
3.50	30:01	2:11	8:42	163 160-166	0/0
3.75	32:15	2:14	8:57	163 160-166	0/0
4.00	34:23	2:08 +4	8:32	160 156-164	0/0
4.25	36:34	2:10	8:41	162 158-166	0/0
4.50	38:41	2:07	8:28	160 156-162	0/0
4.75	40:50	2:09	8:37	161 156-166	0/0
5.00	42:52	2:02	8:08	161 156-166	0/0
5.19	44:24	1:32	8:09	160 158-164	0/0

Elevation

Asc 0m, Range 0m, Flat prediction 44:13

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

163 (176 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	163	5.2	44:13	8:33
Walk	0.0	116	0	0	NAN:00:00
Pause	0.4	-	-	11	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:45	39.36%	More
800m	3:58	7:59	43.86%	More
1km	5:01	8:05	45.35%	More
Mile	8:13	8:13	47.74%	More
5k	26:12	8:26	50.91%	More
5 miles	42:34	8:31	50.86%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:20	7:20	53.51
5km	25:16	8:08	52.78
5M	42:27	8:29	50.99
10km	53:49	8:40	50.23
10M	1:30:25	9:03	49.37
Half	2:01:22	9:16	48.27
20M	3:12:32	9:38	48.22
Mara	4:18:28	9:52	47.89

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