Sun 17th Mar 2019 at 7:00am by corned beef keith

Run > Medium Long Run

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Time
1:48:42
Miles
13.73
Min/mi
7:55
Pacing
77%
WAVA
62.86
Stride(cm)
116
Cals
1705
Cadence
176
Asc(m)
150
Surface
Road

Notes & Comments

Falesia MLR

Split Summary
===
1) 1m - 8:02(8:02/m) 123cal 7.48/8.16mph
2) 1m - 7:32(7:32/m) 124cal 7.96/8.39mph
3) 1m - 7:50(7:50/m) 125cal 7.65/8.25mph
4) 1m - 8:23(8:23/m) 124cal 7.16/10.14mph
5) 1m - 8:11(8:11/m) 126cal 7.34/8.83mph
6) 1m - 7:44(7:44/m) 125cal 7.75/11.02mph
7) 1m - 7:59(7:59/m) 125cal 7.52/9.31mph
8) 1m - 8:12(8:12/m) 123cal 7.32/9.39mph
9) 1m - 7:58(7:58/m) 123cal 7.54/8.27mph
10) 1m - 7:48(7:48/m) 124cal 7.7/9.06mph
11) 1m - 7:25(7:25/m) 125cal 8.1/10.18mph
12) 1m - 7:40(7:40/m) 125cal 7.82/8.66mph
13) 1m - 8:10(8:10/m) 124cal 7.34/7.81mph
14) 0.73m - 5:48(7:58/m) 89cal 7.53/8.04mph

8:02 7:32 7:50 8:23 8:11 7:44 7:59 8:12 7:58 7:48 7:25 7:40 8:10 5:48

Pace

62%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:09	4:09	8:19	172 160-178	2/13
1.00	8:01	3:51	7:43	176 174-182	5/4
1.50	11:48	3:47	7:35	177 174-182	3/5
2.00	15:34	3:46	7:32	179 164-186	3/5
2.50	19:26	3:52	7:44	176 168-182	3/3
3.00	23:24	3:57	7:55	177 172-182	7/5
3.50	28:22	4:58 +52	9:57	175 166-180	7/5
4.00	32:38	4:16	8:31	173 168-176	8/4
4.50	36:42	4:04	8:08	174 170-176	7/3
5.00	40:49	4:08	8:15	173 168-180	2/9
5.50	45:45	4:55 +50	9:51	173 166-178	5/2
6.00	49:22	3:37	7:14	178 174-182	6/5
6.50	54:20	4:58 +58	9:57	174 160-178	4/5
7.00	58:19	3:58	7:57	176 172-180	3/6
7.50	1:02:28	4:10	8:19	173 166-176	5/4
8.00	1:06:31	4:02	8:05	174 166-180	7/5
8.50	1:10:38	4:07	8:14	173 168-178	3/7
9.00	1:14:26	3:48	7:35	176 172-180	2/6
9.50	1:18:40	4:15 +17	8:29	177 172-184	5/4
10.00	1:22:42	4:01 +8	8:03	177 174-182	5/3
10.50	1:26:27	3:45 +6	7:30	180 148-184	2/9
11.00	1:30:12	3:46	7:32	182 178-186	7/8
11.50	1:33:57	3:45	7:30	181 172-186	4/4
12.00	1:38:11	4:14 +18	8:27	178 172-184	4/2
12.50	1:42:12	4:01	8:02	176 174-182	7/8
13.00	1:46:37	4:26 +17	8:51	173 118-178	7/5
13.50	1:50:41	4:03	8:07	176 172-184	6/4
13.73	1:52:26	1:45	7:41	182 176-184	9/3

Elevation

Asc 150m, Range 16m, Flat prediction 1:48:42

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

176 (186 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.6	176	13.7	1:48:31	8:07
Walk	0.9	124	0	1:01	1:51:22
Pause	2.5	-	-	2:54	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:54	48.15%	More
800m	3:34	7:11	54.30%	More
1km	4:31	7:15	56.02%	More
Mile	7:25	7:25	57.94%	More
5k	23:58	7:43	60.97%	More
5 miles	39:34	7:55	60.14%	More
10k	49:32	7:58	59.97%	More
10 miles	1:22:02	8:12	59.86%	More
Half	1:47:14	8:11	60.59%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:46	6:46	63.44
5km	22:30	7:15	64.93
5M	37:15	7:27	63.87
10km	46:55	7:33	63.32
10M	1:17:41	7:46	63.22
Half	1:43:25	7:54	62.35
20M	2:41:57	8:06	63.09
Mara	3:35:37	8:14	63.19

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