Wed 30th Jan 2019 at 11:00am by Fitz

Run > Strides

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Time
9:00
Miles
0.73
Min/mi
12:20
Pacing
60%
WAVA
34.14
Stride(cm)
84
Cals
89
Cadence
154
Asc(m)
22
Surface
Road

Notes & Comments

Post long run Strides
6x 30 secs @ 6:58, 1 min rests

Split Summary
===
1) 0.07m - 30(7:11/m) 8cal 8.35/9.56mph
2) 0.04m - 1:00(23:48/m) 3cal 2.52/9.29mph
3) 0.08m - 30(6:35/m) 8cal 9.12/10.44mph
4) 0.04m - 1:00(24:46/m) 8cal 2.42/10mph
5) 0.07m - 30(6:53/m) 8cal 8.73/10.27mph
6) 0.05m - 1:00(20:42/m) 5cal 2.9/9.66mph
7) 0.08m - 30(6:32/m) 8cal 9.18/10.92mph
8) 0.05m - 1:00(18:39/m) 10cal 3.22/9.77mph
9) 0.07m - 30(6:55/m) 8cal 8.68/10.92mph
10) 0.05m - 1:00(19:51/m) 9cal 3.02/8.85mph
11) 0.07m - 30(6:59/m) 8cal 8.59/9.68mph
12) 0.06m - 1:00(17:34/m) 6cal 3.42/9.77mph

30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00

Pace

49%

17%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	27	27	7:05	204 198-206	2/1
0.13	1:36	1:10	18:34	118 84-194	3/1
0.19	2:00	23	6:13	195 190-198	0/3
0.25	3:06	1:07	17:47	128 78-204	1/2
0.31	3:38	31	8:24	198 160-208	2/0
0.38	4:37	1:00	15:52	133 92-198	3/1
0.44	5:05	28	7:27	191 164-198	0/4
0.50	6:06	1:00	16:06	130 106-206	1/1
0.56	6:38	32	8:37	189 110-208	3/0
0.63	7:40	1:02	16:32	117 88-192	2/1
0.69	8:05	25	6:38	194 190-196	0/4
0.73	9:00	55	21:29	106 106-106	1/1

Elevation

Asc 22m, Range 7m, Flat prediction 9:00

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

154 (208 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	40.1	195	0.5	3:36	7:05
Walk	59.9	99	0.2	5:24	24:23

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:55	11:46	28.62%	More
800m	5:50	11:44	33.77%	More
1km	7:34	12:10	33.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:39	12:39	34.48
5km	43:01	13:51	34.51
5M	1:11:54	14:23	33.64
10km	1:30:55	14:38	33.24
10M	2:32:00	15:12	32.88
Half	3:23:28	15:32	32.25
20M	5:21:20	16:04	32.36
Mara	7:10:09	16:25	32.23

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