Sat 29th Sep 2018 at 9:00am by Simon B

Run > Long Run

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Time
3:14:33
Miles
20.00
Min/mi
9:44
Pacing
25%
WAVA
52.07
Stride(cm)
107
Cals
2172
Cadence
155
Asc(m)
144
Hillscore
2
Surface
Road

Notes & Comments

Split Summary
===
1) 0.62m - 6:05(9:48/m) 67cal 6.12/6.91mph
2) 0.62m - 5:53(9:29/m) 67cal 6.33/6.55mph
3) 0.62m - 6:00(9:39/m) 67cal 6.22/6.8mph
4) 0.62m - 6:20(10:11/m) 68cal 5.89/6.39mph
5) 0.62m - 6:12(9:58/m) 67cal 6.02/6.49mph
6) 0.62m - 6:17(10:07/m) 70cal 5.93/6.57mph
7) 0.62m - 6:22(10:14/m) 67cal 5.86/6.49mph
8) 0.62m - 6:33(10:32/m) 67cal 5.7/6.28mph
9) 0.62m - 6:24(10:17/m) 69cal 5.83/6.51mph
10) 0.62m - 6:14(10:02/m) 68cal 5.98/6.3mph
11) 0.62m - 6:03(9:44/m) 68cal 6.16/6.74mph
12) 0.62m - 6:22(10:15/m) 68cal 5.85/6.18mph
13) 0.62m - 6:41(10:45/m) 68cal 5.58/6.49mph
14) 0.62m - 6:19(10:09/m) 68cal 5.91/6.28mph
15) 0.62m - 5:58(9:36/m) 67cal 6.25/6.89mph
16) 0.62m - 6:02(9:43/m) 67cal 6.18/6.45mph
17) 0.62m - 5:51(9:25/m) 67cal 6.37/6.82mph
18) 0.62m - 5:36(9:01/m) 67cal 6.66/6.87mph
19) 0.62m - 5:56(9:33/m) 67cal 6.28/6.68mph
20) 0.62m - 5:42(9:11/m) 67cal 6.54/6.78mph
21) 0.62m - 5:45(9:16/m) 68cal 6.48/6.64mph
22) 0.62m - 5:46(9:17/m) 67cal 6.46/6.59mph
23) 0.62m - 5:50(9:23/m) 67cal 6.39/6.47mph
24) 0.62m - 5:52(9:26/m) 67cal 6.36/6.59mph
25) 0.62m - 5:52(9:26/m) 67cal 6.36/6.82mph
26) 0.62m - 5:49(9:22/m) 67cal 6.41/6.8mph
27) 0.62m - 5:49(9:21/m) 68cal 6.42/6.59mph
28) 0.62m - 5:52(9:27/m) 67cal 6.35/7.87mph
29) 0.62m - 6:03(9:44/m) 68cal 6.17/6.47mph
30) 0.62m - 6:03(9:44/m) 67cal 6.16/6.41mph
31) 0.62m - 5:55(9:32/m) 68cal 6.3/6.62mph
32) 0.62m - 5:55(9:31/m) 67cal 6.31/6.43mph
33) 0.12m - 1:14(10:27/m) 13cal 5.74/6.39mph

6:05 5:53 6:00 6:20 6:12 6:17 6:22 6:33 6:24 6:14 6:03 6:22 6:41 6:19 5:58 6:02 5:51 5:36 5:56 5:42 5:45 5:46 5:50 5:52 5:52 5:49 5:49 5:52 6:03 6:03 5:55 5:55 1:14

Pace

89%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	9:41	9:41	9:41	157 148-208	6/7
2.00	19:24	9:43 +4	9:43	154 148-158	21/26
3.00	29:38	10:14 +3	10:14	154 150-158	4/8
4.00	39:32	9:54	9:54	152 148-156	2/4
5.00	55:08	15:36 +5:02	15:36	151 116-158	7/4
6.00	1:05:34	10:26 +15	10:26	153 146-158	6/6
7.00	1:16:19	10:45 +54	10:45	154 150-158	6/6
8.00	1:26:58	10:39 +4	10:39	151 146-156	4/6
9.00	1:37:29	10:31 +24	10:31	155 148-158	9/3
10.00	1:47:01	9:31	9:31	156 148-160	5/4
11.00	2:01:46	14:46 +5:30	14:46	156 116-160	4/6
12.00	2:15:54	14:08 +4:45	14:08	155 150-160	4/10
13.00	2:25:09	9:14	9:14	156 152-160	8/9
14.00	2:34:29	9:20	9:20	156 152-160	7/7
15.00	2:48:14	13:45 +4:20	13:45	155 150-158	6/7
16.00	2:57:39	9:25	9:25	156 152-160	7/7
17.00	3:07:48	10:09 +45	10:09	156 150-158	10/5
18.00	3:17:21	9:33	9:33	155 150-160	8/10
19.00	3:26:57	9:36	9:36	155 150-158	7/2
20.00	3:36:39	9:42	9:42	156 148-160	5/4

Elevation

Asc 144m, Range 30m, Flat prediction 3:14:54

Elevation Graph

Biggest Climbs (m)	Min/mi
25 1.6%	9:23
See your biggest climbs

Cadence

155 (208 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.7	154	19.4	3:06:22	10:13
Walk	8.2	144	0.6	18:46	30:19
Still	0.0	-	-	1	-
Pause	5.0	-	-	11:31	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:44	37.75%	More
800m	4:27	8:57	43.20%	More
1km	5:34	8:58	44.99%	More
Mile	9:02	9:02	47.13%	More
5k	28:55	9:19	50.11%	More
5 miles	48:25	9:41	48.74%	More
10k	1:03:23	10:12	46.48%	More
10 miles	1:46:59	10:42	45.51%	More
Half	2:21:16	10:47	45.60%	More
20 miles	3:36:39	10:50	46.75%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:08	8:08	52.37
5km	27:02	8:42	53.61
5M	44:45	8:57	52.72
10km	56:21	9:04	52.28
10M	1:33:19	9:20	52.18
Half	2:04:14	9:29	51.45
20M	3:14:33	9:44	52.06
Mara	4:19:01	9:53	52.15

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