Fri 5th Oct 2018 at 9:00am by Simon B

Run > Long Run

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Time
3:50:06
Miles
22.20
Min/mi
10:22
Pacing
0%
WAVA
49.23
Stride(cm)
102
Cals
2418
Cadence
152
Asc(m)
142
Hillscore
3
Surface
Road

Notes & Comments

Split Summary
===
1) 0.62m - 6:15(10:03/m) 67cal 5.97/6.72mph
2) 0.62m - 6:13(10:00/m) 69cal 6/6.32mph
3) 0.62m - 6:17(10:07/m) 68cal 5.93/6.03mph
4) 0.62m - 6:40(10:44/m) 66cal 5.59/6.45mph
5) 0.62m - 6:26(10:21/m) 69cal 5.79/6.18mph
6) 0.62m - 6:20(10:11/m) 68cal 5.89/6.14mph
7) 0.62m - 6:31(10:30/m) 70cal 5.72/6.87mph
8) 0.62m - 6:17(10:07/m) 67cal 5.93/6.76mph
9) 0.62m - 6:01(9:41/m) 68cal 6.19/6.89mph
10) 0.62m - 6:13(10:00/m) 67cal 6/6.64mph
11) 0.62m - 6:34(10:33/m) 69cal 5.68/6.51mph
12) 0.62m - 6:23(10:16/m) 67cal 5.84/7.35mph
13) 0.62m - 6:27(10:23/m) 68cal 5.78/6.62mph
14) 0.62m - 6:35(10:36/m) 67cal 5.66/6.97mph
15) 0.62m - 6:10(9:55/m) 68cal 6.05/6.89mph
16) 0.62m - 6:22(10:15/m) 67cal 5.86/6.3mph
17) 0.62m - 6:09(9:54/m) 69cal 6.06/6.53mph
18) 0.62m - 6:01(9:41/m) 68cal 6.2/6.41mph
19) 0.62m - 6:31(10:29/m) 65cal 5.72/6.35mph
20) 0.62m - 6:37(10:40/m) 68cal 5.63/6.16mph
21) 0.62m - 6:33(10:33/m) 69cal 5.69/5.97mph
22) 0.62m - 6:31(10:30/m) 69cal 5.72/6.05mph
23) 0.62m - 6:34(10:34/m) 69cal 5.68/5.82mph
24) 0.62m - 6:27(10:23/m) 68cal 5.78/5.95mph
25) 0.62m - 6:16(10:05/m) 68cal 5.95/6.43mph
26) 0.62m - 6:28(10:24/m) 68cal 5.77/6.24mph
27) 0.62m - 6:16(10:05/m) 67cal 5.95/6.3mph
28) 0.62m - 7:47(12:32/m) 64cal 4.79/6.28mph
29) 0.62m - 7:16(11:42/m) 63cal 5.13/5.87mph
30) 0.62m - 6:54(11:06/m) 67cal 5.41/6.51mph
31) 0.62m - 6:20(10:12/m) 69cal 5.88/6.35mph
32) 0.62m - 6:22(10:14/m) 68cal 5.86/6.68mph
33) 0.62m - 6:17(10:07/m) 68cal 5.93/6.18mph
34) 0.62m - 6:23(10:16/m) 69cal 5.85/6.22mph
35) 0.62m - 6:14(10:01/m) 68cal 5.99/6.32mph
36) 0.46m - 4:28(9:48/m) 49cal 6.12/6.43mph

6:15 6:13 6:17 6:40 6:26 6:20 6:31 6:17 6:01 6:13 6:34 6:23 6:27 6:35 6:10 6:22 6:09 6:01 6:31 6:37 6:33 6:31 6:34 6:27 6:16 6:28 6:16 7:47 7:16 6:54 6:20 6:22 6:17 6:23 6:14 4:28

Pace

87%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	9:57	9:57	9:57	154 148-158	3/6
2.00	20:31	10:34 +12	10:34	152 114-158	3/8
3.00	33:57	13:26 +3:01	13:26	152 132-156	5/4
4.00	44:26	10:29 +15	10:29	152 116-156	3/3
5.00	58:20	13:55 +3:41	13:55	153 116-158	32/5
6.00	1:08:20	10:00 +13	10:00	156 150-160	1/23
7.00	1:19:49	11:29 +1:06	11:29	153 116-160	11/5
8.00	1:30:32	10:43 +15	10:43	154 108-158	3/5
9.00	1:44:47	14:16 +3:59	14:16	153 110-166	4/10
10.00	1:55:50	11:03 +52	11:03	154 138-158	9/3
11.00	2:05:40	9:50 +2	9:50	156 150-158	4/6
12.00	2:16:21	10:41 +20	10:41	152 102-158	6/3
13.00	2:39:28	23:08 +12:33	23:08	152 122-156	4/6
14.00	2:50:12	10:44 +9	10:44	154 144-158	5/9
15.00	3:05:44	15:32 +5:07	15:32	153 148-158	6/7
16.00	3:16:45	11:00 +41	11:00	154 146-158	4/3
17.00	3:27:22	10:37 +29	10:37	154 116-158	5/6
18.00	3:47:18	19:56 +7:32	19:56	148 100-242	5/4
19.00	3:58:10	10:52	10:52	148 100-158	9/5
20.00	4:16:42	18:33 +8:21	18:33	153 148-156	7/5
21.00	4:26:55	10:12	10:12	153 148-156	2/4
22.00	4:36:59	10:05	10:05	154 150-158	7/6
22.20	4:38:55	1:56	9:28	154 150-156	2/0

Elevation

Asc 142m, Range 31m, Flat prediction 3:49:10

Elevation Graph

Biggest Climbs (m)	Min/mi
27 5.7%	13:31
See your biggest climbs

Cadence

152 (242 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.6	153	21.9	3:47:12	10:26
Walk	17.9	112	0.3	50:10	2:57:44
Pause	0.6	-	-	1:33	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:18	9:15	35.63%	More
800m	4:42	9:28	40.82%	More
1km	5:58	9:36	42.02%	More
Mile	9:43	9:43	43.83%	More
5k	32:32	10:28	44.56%	More
5 miles	56:23	11:17	41.84%	More
10k	1:09:03	11:07	42.66%	More
10 miles	1:55:17	11:32	42.24%	More
Half	2:40:34	12:15	40.12%	More
20 miles	4:15:48	12:47	39.60%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:36	8:36	49.53
5km	28:37	9:13	50.65
5M	47:23	9:29	49.79
10km	59:40	9:36	49.38
10M	1:38:48	9:53	49.28
Half	2:11:33	10:03	48.59
20M	3:26:00	10:18	49.17
Mara	4:34:16	10:28	49.25

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