Wed 23rd Jan 2019 at 12:00pm by Ally C

Run > General

v cold

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Time
1:10:48
Miles
10.00
Min/mi
7:05
Pacing
87%
WAVA
67.60
Stride(cm)
131
Cals
1289
Cadence
173
Surface
Road

Notes & Comments

First run outside since cold. Felt OK.

7:26 7:04 7:10 6:56 7:14 7:04 6:54 6:58 7:02 6:58 2

Pace

13%

84%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.50	3:48	3:48	7:36	178 172-184
1.00	7:26	3:38	7:17	178 172-184
1.50	10:58	3:32	7:04	177 172-182
2.00	14:30	3:32	7:04	175 172-180
2.50	18:03	3:33	7:06	175 170-180
3.00	21:40	3:37	7:15	173 168-178
3.50	25:05	3:24	6:49	173 168-176
4.00	28:36	3:31	7:02	172 168-176
4.50	32:09	3:32	7:05	172 168-176
5.00	35:50	3:41	7:23	170 168-174
5.50	39:20	3:30	7:00	172 168-176
6.00	42:54	3:34	7:09	172 168-176
6.50	46:27	3:33	7:06	172 168-176
7.00	49:48	3:21	6:42	173 168-178
7.50	53:15	3:26	6:53	172 168-174
8.00	56:46	3:31	7:02	172 168-178
8.50	1:00:17	3:32	7:03	171 168-174
9.00	1:04:33	4:16 +46	8:32	173 160-180
9.50	1:07:57	3:24	6:48	174 168-178
10.00	1:11:32	3:35	7:09	171 166-176
10.00	1:11:34	2	8:24	164 164-164

Cadence

173 (184 max) Stride Length: 131cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.9	173	10	1:10:48	7:05
Walk	1.1	96	0	46	20:21:54

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:32	49.79%	More
800m	3:20	6:41	56.78%	More
1km	4:10	6:43	59.00%	More
Mile	6:47	6:47	61.79%	More
5k	21:39	6:58	65.93%	More
5 miles	35:05	7:01	66.16%	More
10k	43:44	7:02	66.25%	More
10 miles	1:11:31	7:09	66.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:10	6:10	68.02
5km	20:30	6:36	69.60
5M	33:57	6:47	68.37
10km	42:45	6:53	67.78
10M	1:10:48	7:05	67.62
Half	1:34:16	7:12	66.66
20M	2:27:37	7:23	67.45
Mara	3:16:32	7:30	67.55

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