Fri 12th Oct 2018 at 7:00am by AngeM

Run > General

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Time
30:21
Miles
3.42
Min/mi
8:52
Pacing
77%
WAVA
58.61
Stride(cm)
106
Cals
244
Cadence
171
Surface
Road

Notes & Comments

Tready run with Cam - knee not too bad, it's mostly quad...

Split Summary
===
1) 1m - 9:56(9:56/m) 103cal 6.04/6.55mph
2) 1m - 14:19(14:19/m) 81cal 4.19/6.1mph
3) 0.59m - 6:06(10:20/m) 60cal 5.8/6.37mph

9:56 14:19 6:06

Pace

47%

53%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	1:16	1:16	10:06	188 188-188
0.25	2:33	1:18	10:20	188 188-188
0.38	3:49	1:16	10:09	196 186-202
0.50	5:01	1:12	9:37	202 202-202
0.63	6:15	1:13	9:47	191 188-202
0.75	7:29	1:14	9:52	202 202-204
0.88	8:41	1:12	9:36	193 186-200
1.00	9:56	1:15	9:58	192 186-202
1.13	11:16	1:20	10:42	178 100-202
1.25	13:04	1:48	14:21	120 100-202
1.38	15:04	2:01	16:04	111 100-200
1.50	17:06	2:02	16:13	120 100-200
1.63	19:16	2:10	17:24	110 100-202
1.75	21:22	2:05	16:43	121 100-202
1.88	22:55	1:34	12:31	189 100-202
2.00	24:15	1:19	10:35	158 100-202
2.13	25:40	1:25	11:23	171 100-202
2.25	26:58	1:18	10:24	198 186-204
2.38	28:10	1:12	9:33	193 186-204
2.50	29:22	1:12	9:34	198 190-204
2.59	30:21	59	11:04	189 188-190

Cadence

171 (204 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	68.0	195	1.9	20:38	10:36
Walk	32.0	100	0.6	9:43	15:06

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:22	9:33	40.00%	More
800m	4:50	9:43	43.12%	More
1km	6:04	9:46	44.70%	More
Mile	9:55	9:55	46.54%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:15	8:15	55.98
5km	27:25	8:49	58.85
5M	45:24	9:05	57.98
10km	57:09	9:12	57.67
10M	1:34:39	9:28	57.31
Half	2:06:00	9:37	56.21
20M	3:17:20	9:52	56.41
Mara	4:22:43	10:02	56.08

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