Fri 23rd Nov 2018 at 12:00pm by Ally C

Run > Recovery Run

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Time
28:42
Miles
4.00
Min/mi
7:11
Pacing
91%
WAVA
64.44
Stride(cm)
130
Cals
519
Cadence
172
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 7:49(7:49/m) 132cal 7.68/16.03mph
2) 1m - 6:57(6:57/m) 128cal 8.63/10.58mph
3) 1m - 7:02(7:02/m) 129cal 8.52/10.48mph
4) 1m - 6:55(6:55/m) 130cal 8.68/12.46mph

7:49 6:57 7:02 6:55

Pace

36%

54%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	1:06	1:06	8:45	174 168-180
0.25	2:04	58	7:45	172 166-178
0.38	3:00	57	7:33	176 170-182
0.50	4:02	1:01	8:10	176 172-178
0.63	4:59	57	7:39	179 170-188
0.75	5:55	56	7:26	176 164-184
0.88	6:51	57	7:33	175 170-178
1.00	7:49	57	7:38	177 172-182
1.13	8:43	55	7:17	174 166-184
1.25	9:36	52	6:59	173 170-180
1.38	10:27	51	6:49	175 170-178
1.50	11:16	50	6:38	172 160-176
1.63	12:11	54	7:15	175 168-178
1.75	12:59	48	6:25	173 168-180
1.88	13:54	55	7:17	173 166-178
2.00	14:46	52	6:56	173 170-178
2.13	15:38	52	6:59	170 166-176
2.25	16:31	53	7:01	171 168-174
2.38	17:20	49	6:32	175 172-182
2.50	18:12	52	6:56	169 162-174
2.63	19:05	53	7:07	171 168-178
2.75	19:57	52	6:53	172 166-178
2.88	20:54	57	7:39	167 164-170
3.00	21:49	55	7:17	168 166-170
3.13	22:42	53	7:05	169 164-180
3.25	23:32	50	6:43	168 166-172
3.38	24:23	51	6:50	172 170-176
3.50	25:10	46	6:10	172 168-176
3.63	26:02	52	6:57	169 164-176
3.75	26:55	53	7:08	171 166-176
3.88	27:46	51	6:48	172 166-178
4.00	28:43	57	7:39	170 166-176

Cadence

172 (188 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	172	4	28:43	7:11
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:29	50.16%	More
800m	3:19	6:40	57.00%	More
1km	4:10	6:43	59.06%	More
Mile	6:51	6:51	61.19%	More
5k	21:41	6:59	65.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:36	6:36	63.55
5km	21:57	7:04	65.00
5M	36:22	7:16	63.83
10km	45:47	7:22	63.29
10M	1:15:48	7:35	63.16
Half	1:40:56	7:42	62.25
20M	2:38:03	7:54	63.00
Mara	3:30:26	8:02	63.09

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