Sat 26th Jan 2019 at 1:00pm by Ally C

Run > Warm Up

heavy rain
v cold

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Time
16:36
Miles
1.79
Min/mi
9:16
Pacing
83%
WAVA
47.99
Stride(cm)
102
Cals
234
Cadence
170
Surface
Trail

Notes & Comments

Warm up loop of course with the team.

9:56 6:40

Pace

42%

31%

17%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	31	31	8:23	179 178-182
0.13	1:16	45	11:57	162 142-174
0.19	1:54	38	10:03	168 164-172
0.25	2:37	43	11:22	167 166-168
0.31	3:15	39	10:16	164 158-166
0.38	3:54	39	10:26	164 156-168
0.44	4:40	46	12:17	167 166-168
0.50	5:16	36	9:39	170 166-172
0.56	5:52	35	9:27	172 168-176
0.63	6:37	45	11:58	170 166-172
0.69	7:10	34	8:57	168 160-174
0.75	7:43	32	8:36	167 162-172
0.81	8:13	30	8:08	171 164-174
0.88	8:44	31	8:09	171 166-176
0.94	9:19	35	9:27	172 166-174
1.00	9:56	37	9:46	170 162-174
1.06	10:29	33	8:55	169 166-172
1.13	11:01	32	8:36	167 162-172
1.19	11:46	44	11:49	170 166-176
1.25	12:26	40	10:46	174 170-184
1.31	12:57	31	8:16	173 172-174
1.38	13:27	30	7:57	174 170-178
1.44	13:55	28	7:23	174 168-178
1.50	14:23	28	7:34	169 162-180
1.56	14:49	26	6:49	172 168-174
1.63	15:16	27	7:11	174 172-178
1.69	15:43	27	7:13	172 170-174
1.75	16:13	30	7:57	171 170-172
1.79	16:36	23	9:16	165 160-172

Cadence

170 (184 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.7	170	1.7	15:23	9:11
Walk	7.3	158	0.1	1:13	10:17

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:01	46.32%	More
800m	3:41	7:24	51.35%	More
1km	5:07	8:14	48.11%	More
Mile	8:29	8:29	49.40%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:57	8:57	46.86
5km	29:47	9:35	47.91
5M	49:19	9:52	47.07
10km	1:02:06	10:00	46.66
10M	1:42:49	10:17	46.56
Half	2:16:54	10:27	45.90
20M	3:34:23	10:43	46.44
Mara	4:45:25	10:54	46.52

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