Tue 8th Jan 2019 at 6:00pm by shanksi

Run > Tempo

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Time
1:08:34
Miles
5.94
Min/mi
11:33
Pacing
28%
WAVA
40.04
Stride(cm)
75
Cals
745
Cadence
186
Asc(m)
61
Surface
Road

Notes & Comments

SRC speed pyramid - pleased with pace progression

Split Summary
===
1) 1m - 13:19(13:19/m) 115cal 4.5/31.56mph
2) 1m - 9:50(9:50/m) 132cal 6.1/6.8mph
3) 0.07m - 5:49(1:21:22/m) 8cal 0.74/5.76mph
4) 0.65m - 6:06(9:23/m) 80cal 6.39/6.8mph
5) 0.65m - 5:37(8:36/m) 84cal 6.98/8.22mph
6) 0.65m - 5:16(8:03/m) 85cal 7.45/8.16mph
7) 0.66m - 5:38(8:36/m) 84cal 6.97/8.04mph
8) 0.35m - 3:22(9:32/m) 47cal 6.3/7.74mph
9) 0.91m - 13:36(15:01/m) 110cal 4/7.53mph

13:19 9:50 5:49 6:06 5:37 5:16 5:38 3:22 13:36

Pace

11%

24%

59%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:33	2:33	10:13	184 118-200	3/3
0.50	4:43	2:10	8:38	191 184-202	0/13
0.75	6:58	2:15	9:00	189 180-198	1/13
1.00	13:09	6:12	24:46	177 118-194	4/6
1.25	15:44	2:35	10:18	184 180-188	6/1
1.50	18:23	2:40	10:38	181 174-190	18/0
1.75	20:45	2:22	9:26	181 170-184	5/0
2.00	23:17	2:32	10:10	175 124-188	3/1
2.25	30:38	7:21	29:24	181 118-202	1/2
2.50	33:04	2:26	9:42	188 184-192	2/2
2.75	35:19	2:15	8:59	189 184-194	1/1
3.00	37:29	2:10	8:42	194 192-198	1/1
3.25	39:37	2:08	8:34	193 188-198	1/2
3.50	41:42	2:05	8:18	191 180-196	1/1
3.75	43:41	1:59	7:56	191 186-198	2/2
4.00	45:44	2:03	8:11	189 186-194	1/1
4.25	47:51	2:08	8:31	191 182-196	1/1
4.50	50:02	2:11	8:43	193 190-196	2/2
4.75	52:11	2:09	8:36	191 182-198	2/1
5.00	54:36	2:25	9:40	185 176-192	1/1
5.25	59:51	5:15	21:00	181 118-188	1/3
5.50	1:02:20	2:29	9:57	186 182-188	1/3
5.75	1:04:54	2:34	10:14	181 172-188	0/19
5.94	1:08:34	3:40	19:00	158 110-184	1/6

Elevation

Asc 61m, Range 32m, Flat prediction 1:08:34

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

186 (202 max) Stride Length: 75cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.1	187	5.8	1:01:47	10:43
Walk	9.9	119	0.2	6:47	37:40

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:54	40.86%	More
800m	3:59	8:01	46.98%	More
1km	4:59	8:02	48.92%	More
Mile	8:12	8:12	50.73%	More
5k	30:14	9:44	46.83%	More
5 miles	54:11	10:50	42.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:49	8:49	47.21
5km	32:31	10:28	43.54
5M	56:14	11:15	40.95
10km	1:12:13	11:37	39.80
10M	2:04:54	12:29	38.01
Half	2:50:27	13:01	36.55
20M	4:37:27	13:52	35.58
Mara	6:18:37	14:27	34.77

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