Sun 18th Nov 2018 at 8:00am by Lesley C

Run > Long Run

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Time
3:09:33
Miles
14.80
Min/mi
12:48
Pacing
22%
WAVA
38.98
Stride(cm)
75
Cals
1204
Cadence
167
Asc(m)
655
Hillscore
57
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 14:14(14:14/m) 80cal 4.21/6.49mph
2) 1m - 18:07(18:07/m) 64cal 3.31/6.68mph
3) 1m - 9:30(9:30/m) 87cal 6.31/8.29mph
4) 1m - 9:26(9:26/m) 89cal 6.36/6.66mph
5) 1m - 10:59(10:59/m) 84cal 5.46/6.62mph
6) 1m - 10:14(10:14/m) 90cal 5.86/6.64mph
7) 1m - 9:31(9:31/m) 89cal 6.3/6.93mph
8) 1m - 10:30(10:30/m) 88cal 5.71/6.66mph
9) 1m - 11:03(11:03/m) 85cal 5.43/6.91mph
10) 1m - 11:05(11:05/m) 86cal 5.42/6.64mph
11) 1m - 12:41(12:41/m) 84cal 4.73/6.99mph
12) 1m - 11:52(11:52/m) 87cal 5.06/7.01mph
13) 1m - 13:46(13:46/m) 78cal 4.36/6.85mph
14) 1m - 27:50(27:50/m) 44cal 2.16/6.28mph
15) 0.8m - 8:44(10:55/m) 69cal 5.49/6.99mph

14:14 18:07 9:30 9:26 10:59 10:14 9:31 10:30 11:03 11:05 12:41 11:52 13:46 27:50 8:44

Pace

33%

15%

33%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	6:21	6:21	12:42	162 102-186	43/3
1.00	14:28	8:07 +2	16:15	156 80-186	50/12
1.50	28:00	13:32 +3:09	27:04	147 84-186	106/21
2.00	36:42	8:42 +1:11	17:24	165 126-180	0/139
2.50	42:34	5:52 +1:00	11:43	179 166-186	3/24
3.00	48:34	6:00 +1:24	12:00	177 126-194	12/5
3.50	53:42	5:08 +24	10:17	184 174-190	10/6
4.00	58:26	4:44	9:29	177 126-190	16/0
4.50	1:03:24	4:58	9:55	178 126-188	4/7
5.00	1:10:10	6:46 +43	13:31	170 116-184	15/3
5.50	1:15:58	5:48 +28	11:36	180 126-192	16/9
6.00	1:20:52	4:54	9:48	185 126-198	29/0
6.50	1:25:23	4:31	9:01	184 126-196	0/30
7.00	1:30:40	5:17 +17	10:34	178 126-190	6/21
7.50	1:36:18	5:38	11:16	173 116-192	11/3
8.00	1:41:10	4:53	9:45	179 126-190	17/15
8.50	1:48:25	7:14 +1:02	14:29	168 92-196	27/15
9.00	1:53:15	4:50	9:40	183 176-192	1/23
9.50	1:58:03	4:48	9:35	182 176-188	1/22
10.00	2:04:56	6:54 +39	13:47	162 114-186	9/12
10.50	2:13:12	8:15 +1:33	16:31	159 108-188	28/10
11.00	2:19:37	6:25 +24	12:50	170 126-188	3/24
11.50	2:26:33	6:56 +51	13:52	163 92-186	4/3
12.00	2:32:45	6:13 +26	12:25	175 126-184	9/3
12.50	2:39:41	6:55 +50	13:51	171 126-188	21/1
13.00	2:48:21	8:41 +55	17:21	150 84-190	21/19
13.50	3:13:37	25:16 +10:26	50:32	114 82-158	151/0
14.00	3:26:54	13:17 +22	26:33	142 80-188	0/155
14.50	3:32:41	5:47 +8	11:35	169 124-186	4/25
14.80	3:36:00	3:19 +14	11:05	180 170-186	4/2

Elevation

Asc 655m, Range 202m, Flat prediction 2:43:06

Elevation Graph

Biggest Climbs (m)	Min/mi
177 25.7%	46:59
164 22.0%	33:52
44 3.6%	10:23
44 13.8%	16:03
25 2.0%	9:38
21 3.9%	13:52
See your biggest climbs

Cadence

167 (198 max) Stride Length: 75cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	60.7	180	12.2	2:04:04	11:40
Walk	31.8	120	2.6	1:14:13	28:04
Pause	7.6	-	-	17:43	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:49	37.31%	More
800m	4:26	8:55	42.56%	More
1km	5:33	8:55	44.50%	More
Mile	9:17	9:17	45.62%	More
5k	32:07	10:20	46.07%	More
5 miles	52:19	10:28	45.95%	More
10k	1:06:15	10:40	45.35%	More
10 miles	1:55:08	11:31	42.91%	More
Half	2:54:11	13:18	37.26%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:54	10:54	38.84
5km	36:14	11:40	40.83
5M	1:00:00	12:00	40.07
10km	1:15:33	12:10	39.77
10M	2:05:06	12:31	39.49
Half	2:46:33	12:43	38.70
20M	4:20:49	13:02	38.86
Mara	5:47:15	13:15	38.65

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