Sat 1st Dec 2018 at 7:00am by Ally C

Run > General

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Time
35:27
Miles
5.01
Min/mi
7:05
Pacing
91%
WAVA
65.59
Stride(cm)
130
Cals
650
Cadence
175
Surface
Road

Notes & Comments

Out and back in Leith with strides. Still stiff and sore.

7:31 7:09 6:59 6:51 6:53 3

Pace

38%

45%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	1:58	1:58	7:53	174 126-180
0.50	3:57	1:59	7:54	177 174-180
0.75	5:46	1:49	7:15	177 172-182
1.00	7:31	1:45	7:00	176 172-182
1.25	9:20	1:49	7:16	177 170-182
1.50	11:10	1:50	7:21	176 172-182
1.75	12:55	1:45	7:00	175 172-180
2.00	14:39	1:45	6:58	175 168-180
2.25	16:27	1:48	7:12	174 172-178
2.50	18:15	1:48	7:12	172 168-178
2.75	19:52	1:37	6:26	175 162-182
3.00	21:39	1:47	7:07	172 168-180
3.25	23:16	1:38	6:30	176 162-182
3.50	25:06	1:50	7:20	172 168-180
3.75	26:39	1:33	6:13	180 166-184
4.00	28:29	1:50	7:18	171 166-182
4.25	30:06	1:37	6:28	178 164-184
4.50	31:54	1:48	7:13	172 166-180
4.75	33:32	1:38	6:32	175 168-182
5.00	35:24	1:51	7:26	172 164-176
5.00	35:26	2	8:12	172 172-172

Cadence

175 (184 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	174	5	35:26	7:05
Walk	0.0	126	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:02	53.87%	More
800m	3:19	6:40	56.94%	More
1km	4:06	6:36	60.03%	More
Mile	6:46	6:46	62.04%	More
5k	21:21	6:52	66.85%	More
5 miles	35:23	7:05	65.59%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:25	6:25	65.37
5km	21:22	6:53	66.78
5M	35:23	7:05	65.60
10km	44:32	7:10	65.07
10M	1:13:45	7:23	64.91
Half	1:38:12	7:30	63.99
20M	2:33:46	7:41	64.75
Mara	3:24:44	7:49	64.85

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