Tue 11th Dec 2018 at 6:00pm by Ratcliffe

Run > General

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Time
45:52
Miles
3.28
Min/mi
13:59
Pacing
50%
WAVA
33.17
Stride(cm)
72
Cals
455
Cadence
160
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 14:23(14:23/m) 133cal 4.17/0mph
2) 1m - 13:58(13:58/m) 145cal 4.29/0mph
3) 1m - 13:53(13:53/m) 143cal 4.32/0mph
4) 0.28m - 3:38(13:02/m) 34cal 4.6/0mph

14:23 13:58 13:53 3:38

Pace

47%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	1:50	1:50	14:42	159 156-162
0.25	3:50	2:00	16:00	155 90-164
0.38	9:03	5:13 +3:15	41:42	157 102-206
0.50	10:54	1:51	14:50	164 156-170
0.63	12:37	1:43	13:40	163 160-166
0.75	14:16	1:39	13:16	165 162-170
0.88	15:55	1:39	13:10	164 160-168
1.00	17:37	1:42	13:35	163 158-168
1.13	19:25	1:48	14:25	158 120-166
1.25	21:22	1:57	15:36	136 120-164
1.38	23:03	1:41	13:24	165 162-166
1.50	24:42	1:40	13:18	165 160-170
1.63	26:17	1:35	12:37	168 164-170
1.75	27:50	1:33	12:26	167 166-170
1.88	29:41	1:51	14:48	166 162-168
2.00	31:37	1:55	15:23	143 120-166
2.13	33:34	1:58	15:42	136 120-164
2.25	35:21	1:47	14:13	165 162-166
2.38	37:02	1:41	13:27	164 162-166
2.50	38:37	1:35	12:42	165 162-168
2.63	40:13	1:36	12:50	165 162-168
2.75	41:57	1:44	13:54	162 120-168
2.88	43:44	1:47	14:12	151 120-168
3.00	45:27	1:43	13:44	162 158-164
3.13	47:06	1:39	13:11	164 162-166
3.25	48:44	1:39	13:08	165 164-166
3.28	49:06	22	12:55	167 166-168

Cadence

160 (206 max) Stride Length: 72cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.2	163	3	42:10	14:39
Walk	11.5	119	0.3	5:47	17:59
Still	0.0	-	-	1	-
Pause	2.3	-	-	1:08	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:05	12:24	26.42%	More
800m	6:24	12:52	29.79%	More
1km	8:08	13:05	30.53%	More
Mile	13:23	13:23	31.60%	More
5k	46:31	14:58	30.92%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	13:01	13:01	32.47
5km	43:18	13:56	33.21
5M	1:11:43	14:21	32.63
10km	1:30:17	14:32	32.36
10M	2:29:31	14:57	32.29
Half	3:19:03	15:12	31.84
20M	5:11:43	15:35	32.22
Mara	6:55:01	15:50	32.26

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