Sat 22nd Dec 2018 at 10:00am by corned beef keith

Run > Warm Down

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Time
40:18
Miles
4.88
Min/mi
8:15
Pacing
82%
WAVA
57.59
Stride(cm)
113
Cals
600
Cadence
173
Asc(m)
72
Surface
Road

Notes & Comments

Belfast warm down

Split Summary
===
1) 1m - 7:53(7:53/m) 123cal 7.61/9.29mph
2) 1m - 8:05(8:05/m) 125cal 7.43/8.66mph
3) 1m - 8:20(8:20/m) 122cal 7.2/9.23mph
4) 1m - 8:22(8:22/m) 123cal 7.17/7.45mph
5) 0.88m - 7:39(8:42/m) 107cal 6.9/9.06mph

7:53 8:05 8:20 8:22 7:39

Pace

18%

64%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:18	2:18 +17	9:13	174 166-178	5/5
0.50	4:18	2:00 +4	8:00	175 172-176	2/2
0.75	6:16	1:58	7:52	176 172-178	3/3
1.00	8:18	2:01 +3	8:05	176 156-180	5/2
1.25	10:15	1:58	7:50	176 174-180	5/4
1.50	12:11	1:56	7:44	175 170-178	2/5
1.75	14:14	2:03	8:11	174 172-176	3/4
2.00	16:20	2:06	8:26	173 172-176	2/3
2.25	18:23	2:02	8:10	173 168-174	1/6
2.50	20:52	2:29 +25	9:55	173 172-176	3/3
2.75	23:14	2:22 +17	9:30	172 168-174	6/7
3.00	25:24	2:10	8:40	172 164-174	5/3
3.25	27:27	2:03	8:13	174 172-176	3/5
3.50	29:31	2:04	8:15	172 170-174	5/8
3.75	31:37	2:06	8:25	171 166-174	2/3
4.00	33:45	2:08	8:32	169 166-174	2/3
4.25	35:54	2:09	8:36	171 166-174	3/3
4.50	38:14	2:19	9:17	170 166-172	3/1
4.75	40:16	2:03	8:11	170 166-180	3/4
4.88	41:54	1:38 +31	12:44	170 166-172	1/2

Elevation

Asc 72m, Range 15m, Flat prediction 40:18

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

173 (180 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.4	172	4.9	40:23	8:25
Walk	1.9	118	0	49	9:37:03
Pause	1.6	-	-	42	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:30	44.31%	More
800m	3:49	7:42	50.70%	More
1km	4:48	7:44	52.59%	More
Mile	7:51	7:51	54.64%	More
5k	25:55	8:21	56.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:31	7:31	57.11
5km	24:58	8:02	58.51
5M	41:21	8:16	57.53
10km	52:04	8:23	57.06
10M	1:26:13	8:37	56.96
Half	1:54:47	8:46	56.18
20M	2:59:45	8:59	56.84
Mara	3:59:19	9:08	56.93

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