Fri 1st Feb 2019 at 6:00am by Ally C

Run > Recovery Run

snow
breezy
v cold

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Time
48:27
Miles
6.01
Min/mi
8:04
Pacing
92%
WAVA
57.80
Stride(cm)
118
Cals
786
Cadence
169
Surface
Road

Notes & Comments

RAF Halton to Wendover and back in the thick snow.

8:36 7:47 7:52 7:57 8:06 8:05 4

Pace

14%

71%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	2:25	2:25	9:42	169 164-182
0.50	4:37	2:11	8:45	170 160-180
0.75	6:39	2:02	8:09	170 166-178
1.00	8:37	1:58	7:51	170 164-174
1.25	10:35	1:58	7:52	171 166-176
1.50	12:30	1:55	7:42	170 164-174
1.75	14:30	1:59	7:57	168 162-172
2.00	16:24	1:54	7:35	170 168-176
2.25	18:21	1:57	7:50	169 166-174
2.50	20:22	2:01	8:03	168 164-174
2.75	22:16	1:54	7:36	170 166-174
3.00	24:16	2:01	8:02	168 164-170
3.25	26:12	1:56	7:44	169 164-176
3.50	28:15	2:03	8:11	169 166-174
3.75	30:12	1:57	7:48	169 162-176
4.00	32:12	2:00	8:02	168 162-170
4.25	34:10	1:58	7:51	170 166-174
4.50	36:09	1:58	7:53	169 166-174
4.75	38:14	2:06	8:23	168 160-174
5.00	40:19	2:05	8:19	167 164-170
5.25	42:25	2:06	8:26	167 160-172
5.50	44:29	2:04	8:16	167 162-172
5.75	46:28	1:59	7:56	167 162-174
6.00	48:24	1:56	7:45	169 162-176

Cadence

169 (182 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	168	6	48:27	8:04
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:07	45.66%	More
800m	3:50	7:42	49.33%	More
1km	4:49	7:45	51.18%	More
Mile	7:45	7:45	54.16%	More
5k	24:23	7:51	58.51%	More
5 miles	39:42	7:56	58.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:14	7:14	57.99
5km	24:04	7:45	59.29
5M	39:52	7:58	58.22
10km	50:12	8:05	57.72
10M	1:23:07	8:19	57.60
Half	1:50:40	8:27	56.78
20M	2:53:18	8:40	57.45
Mara	3:50:43	8:48	57.54

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