Thu 7th Mar 2019 at 8:00am by rjb

Run > General

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Time
33:45
Miles
4.07
Min/mi
8:18
Pacing
85%
WAVA
63.90
Stride(cm)
110
Cals
481
Cadence
176
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:10(9:10/m) 118cal 6.55/0mph
2) 1m - 7:58(7:58/m) 117cal 7.53/0mph
3) 1m - 7:17(7:17/m) 120cal 8.23/0mph
4) 1m - 8:43(8:43/m) 117cal 6.88/0mph
5) 0.07m - 37(8:55/m) 9cal 6.73/0mph

9:10 7:58 7:17 8:43 37

Pace

34%

14%

21%

14%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	1:11	1:11	9:27	166 120-178
0.25	2:17	1:06	8:51	171 166-174
0.38	3:24	1:06	8:52	174 170-180
0.50	4:52	1:28	11:45	175 168-178
0.63	5:58	1:06	8:47	177 170-180
0.75	7:02	1:04	8:36	179 176-182
0.88	8:05	1:03	8:26	169 116-184
1.00	9:11	1:05	8:43	176 172-182
1.13	10:17	1:06	8:48	174 172-176
1.25	11:25	1:09	9:09	165 120-178
1.38	12:28	1:02	8:19	177 174-184
1.50	13:28	1:00	7:58	177 174-182
1.63	14:24	56	7:29	182 180-186
1.75	15:19	56	7:26	180 178-182
1.88	16:15	55	7:24	183 180-186
2.00	17:09	54	7:09	158 120-186
2.13	18:02	53	7:08	186 182-188
2.25	18:55	53	7:00	186 184-188
2.38	19:47	52	6:57	186 182-188
2.50	20:38	51	6:51	185 182-188
2.63	21:30	52	6:54	189 186-192
2.75	22:27	57	7:36	180 176-186
2.88	23:26	1:00	7:56	180 178-180
3.00	24:26	1:00	7:56	179 176-182
3.13	25:26	1:00	7:58	178 176-180
3.25	26:25	59	7:53	178 176-180
3.38	27:27	1:02	8:15	175 172-178
3.50	28:34	1:08	9:00	176 162-182
3.63	29:38	1:04	8:31	176 172-178
3.75	30:51	1:13	9:44	175 174-178
3.88	31:58	1:07	8:58	175 170-182
4.00	33:08	1:10	9:17	170 126-182
4.07	33:46	38	9:27	165 112-180

Cadence

176 (192 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.4	178	4	32:53	8:16
Walk	2.6	121	0.1	53	9:52

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:50	52.83%	More
800m	3:26	6:55	62.63%	More
1km	4:19	6:56	65.12%	More
Mile	7:06	7:06	67.37%	More
5k	24:35	7:55	66.31%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:37	7:37	62.75
5km	25:21	8:10	64.28
5M	41:59	8:24	63.51
10km	52:51	8:30	63.14
10M	1:27:31	8:45	63.20
Half	1:56:31	8:54	62.41
20M	3:02:28	9:07	63.15
Mara	4:02:57	9:16	63.25

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