Wed 3rd Oct 2018 at 6:00pm by AngeM

Run > General

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Time
32:35
Miles
4.50
Min/mi
7:14
Pacing
13%
WAVA
72.44
Stride(cm)
115
Cals
287
Cadence
193
Surface
Treadmill

Notes & Comments

Tready intervals.
Warm up of 1 mile, then 6 x 3 min on-90 sec off.
Warm down to 4.5 miles.

Split Summary
===
1) 0.83m - 8:09(9:50/m) 85cal 6.1/6.7mph
2) 0.01m - 6(9:10/m) 1cal 6.54/5.82mph
3) 0m - 3:03(14:04:06/m) 0.07/3.61mph
4) 0.31m - 3:03(9:55/m) 31cal 6.05/6.74mph
5) 0.03m - 43(22:55/m) 3cal 2.62/6.74mph
6) 0.2m - 3:04(15:32/m) 13cal 3.87/5.13mph
7) 0.35m - 3:04(8:49/m) 35cal 6.8/7.22mph
8) 0.34m - 3:03(8:59/m) 34cal 6.68/7.16mph
9) 0.35m - 3:11(9:03/m) 35cal 6.63/6.97mph
10) 0.53m - 5:52(11:10/m) 50cal 5.38/6.59mph

8:09 6 3:03 3:03 43 3:04 3:04 3:03 3:11 5:52

Pace

38%

40%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	1:12	1:12	9:36	197 186-202
0.25	2:24	1:12	9:36	194 186-204
0.38	3:38	1:14	9:51	200 188-204
0.50	4:52	1:14	9:50	203 190-204
0.63	6:05	1:14	9:48	202 190-208
0.75	7:19	1:14	9:54	190 190-190
0.88	13:02	5:43 +1:44	45:41	175 120-190
1.00	14:37	1:35	12:43	182 182-182
1.13	15:50	1:12	9:39	204 182-214
1.25	18:39	2:49 +53	22:31	155 120-214
1.38	20:39	2:01	16:06	120 120-120
1.50	23:27	2:48 +1:36	22:20	191 120-220
1.63	24:32	1:05	8:42	220 220-220
1.75	27:07	2:34 +1:35	20:35	205 120-220
1.88	28:22	1:16	10:07	211 188-218
2.00	29:27	1:05	8:39	218 218-218
2.13	32:12	2:45 +1:44	21:58	216 214-218
2.25	33:26	1:14	9:48	205 110-218
2.38	34:33	1:08	9:00	218 218-218
2.50	37:24	2:50 +1:47	22:44	210 200-218
2.63	39:11	1:47	14:19	126 104-198
2.75	40:40	1:29	11:50	202 108-216
2.88	41:57	1:18	10:21	204 108-216
2.93	42:29	32	9:23	215 214-216

Cadence

193 (220 max) Stride Length: 115cm Run: 85.8% Walk: 14.2%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:29	45.05%	More
800m	4:47	9:37	43.50%	More
1km	6:00	9:40	45.17%	More
Mile	12:13	12:13	37.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:37	6:37	69.79
5km	22:00	7:05	73.34
5M	36:26	7:17	72.25
10km	45:52	7:23	71.85
10M	1:15:58	7:36	71.41
Half	1:41:08	7:43	70.03
20M	2:38:22	7:55	70.29
Mara	3:30:51	8:03	69.87

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