Sun 16th Sep 2018 at 7:00am by mikep

Run > Long Run

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Time
3:05:40
Miles
22.14
Min/mi
8:23
Pacing
48%
WAVA
67.23
Stride(cm)
101
Cals
2533
Cadence
189
Asc(m)
138
Hillscore
3
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:03(9:03/m) 113cal 6.63/7.26mph
2) 1m - 8:22(8:22/m) 116cal 7.16/7.53mph
3) 1m - 8:32(8:32/m) 113cal 7.03/7.26mph
4) 1m - 8:18(8:18/m) 114cal 7.22/7.53mph
5) 1m - 8:21(8:21/m) 114cal 7.18/7.53mph
6) 1m - 8:26(8:26/m) 114cal 7.11/7.47mph
7) 1m - 8:34(8:34/m) 113cal 7/7.35mph
8) 1m - 8:30(8:30/m) 112cal 7.06/7.31mph
9) 1m - 8:29(8:29/m) 114cal 7.08/7.49mph
10) 1m - 8:42(8:42/m) 114cal 6.89/7.26mph
11) 1m - 8:27(8:27/m) 113cal 7.1/7.49mph
12) 1m - 8:30(8:30/m) 115cal 7.06/7.53mph
13) 1m - 8:23(8:23/m) 116cal 7.15/7.49mph
14) 1m - 8:19(8:19/m) 115cal 7.22/7.47mph
15) 1m - 8:26(8:26/m) 116cal 7.11/7.62mph
16) 1m - 8:27(8:27/m) 113cal 7.11/7.62mph
17) 1m - 8:06(8:06/m) 116cal 7.4/7.81mph
18) 1m - 8:14(8:14/m) 115cal 7.29/7.53mph
19) 1m - 8:14(8:14/m) 115cal 7.29/7.74mph
20) 1m - 8:14(8:14/m) 115cal 7.28/7.47mph
21) 1m - 8:11(8:11/m) 116cal 7.33/7.56mph
22) 1m - 7:50(7:50/m) 116cal 7.65/8.06mph
23) 0.14m - 59(7:16/m) 15cal 8.27/8.22mph

9:03 8:22 8:32 8:18 8:21 8:26 8:34 8:30 8:29 8:42 8:27 8:30 8:23 8:19 8:26 8:27 8:06 8:14 8:14 8:14 8:11 7:50 59

Pin Map

0mi in 0

Pace

28%

61%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	9:01	9:01	9:01	185 122-194	8/5
2.00	17:25	8:24	8:24	187 182-192	10/16
3.00	29:36	12:11 +3:39	12:11	185 120-190	3/6
4.00	38:03	8:26 +9	8:26	189 182-194	11/3
5.00	49:10	11:07 +2:46	11:07	188 114-192	3/9
6.00	58:53	9:43 +1:15	9:43	187 122-196	2/3
7.00	1:07:43	8:50 +16	8:50	188 122-196	8/3
8.00	1:17:17	9:34 +1:04	9:34	189 124-196	7/8
9.00	1:27:21	10:04 +1:35	10:04	188 122-196	3/7
10.00	1:36:19	8:58 +15	8:58	189 182-194	14/3
11.00	1:45:31	9:13 +46	9:13	189 122-196	5/16
12.00	1:56:42	11:10 +2:40	11:10	190 178-194	6/8
13.00	2:05:05	8:23	8:23	190 186-194	3/4
14.00	2:13:24	8:19	8:19	190 186-196	7/7
15.00	2:22:12	8:47 +21	8:47	189 122-196	4/8
16.00	2:32:24	10:12 +1:45	10:12	190 122-196	9/7
17.00	2:40:30	8:07	8:07	191 188-196	3/6
18.00	2:48:44	8:14	8:14	191 188-194	3/2
19.00	2:57:13	8:30 +16	8:30	192 180-198	1/2
20.00	3:05:28	8:14	8:14	193 190-196	7/4
21.00	3:13:39	8:11	8:11	193 190-198	7/5
22.00	3:21:30	7:50	7:50	197 190-204	5/4
22.14	3:22:29	59	7:18	198 194-202	1/1

Elevation

Asc 138m, Range 21m, Flat prediction 3:04:47

Elevation Graph

Biggest Climbs (m)	Min/mi
15 1.9%	9:54
10 3.1%	8:55
See your biggest climbs

Cadence

189 (204 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.4	190	22.1	3:04:41	8:31
Walk	7.0	120	0	14:19	4:58:51
Pause	1.7	-	-	3:29	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:21	48.22%	More
800m	3:43	7:28	56.68%	More
1km	4:40	7:31	58.69%	More
Mile	7:42	7:42	60.50%	More
5k	25:02	8:04	63.39%	More
5 miles	40:53	8:11	63.44%	More
10k	50:43	8:10	63.98%	More
10 miles	1:24:38	8:28	63.50%	More
Half	1:54:50	8:46	61.99%	More
20 miles	3:03:55	9:12	60.86%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:31	6:31	71.47
5km	22:13	7:09	71.44
5M	37:10	7:26	69.80
10km	47:00	7:34	69.04
10M	1:18:37	7:52	68.36
Half	1:45:17	8:02	67.09
20M	2:46:21	8:19	67.29
Mara	3:42:44	8:30	67.01

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