Sun 24th Mar 2019 at 2:00pm by Darran

Run > General

Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston

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Time
31:46
Miles
5.76
Min/mi
5:31
Pacing
93%
WAVA
80.50
Stride(cm)
166
Cals
670
Cadence
176
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 5:33(5:33/m) 112cal 10.8/12.17mph
2) 1m - 5:48(5:48/m) 117cal 10.35/10.87mph
3) 1m - 5:43(5:43/m) 115cal 10.49/11.06mph
4) 1m - 5:13(5:13/m) 116cal 11.5/12.71mph
5) 1m - 5:28(5:28/m) 120cal 10.96/11.56mph
6) 0.76m - 4:00(5:16/m) 90cal 11.37/11.65mph

5:33 5:48 5:43 5:13 5:28 4:00

Pace

95%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	1:18	1:18	5:13	180 170-188
0.50	2:48	1:29	5:58	173 168-176
0.75	4:08	1:20	5:20	175 170-180
1.00	5:33	1:25	5:40	177 172-180
1.25	6:59	1:26	5:45	177 172-180
1.50	8:25	1:26	5:43	176 172-178
1.75	9:51	1:26	5:44	175 172-178
2.00	11:21	1:30	6:00	176 172-180
2.25	12:47	1:26	5:45	175 172-178
2.50	14:09	1:22	5:28	177 176-182
2.75	15:35	1:27	5:46	177 172-180
3.00	17:04	1:28	5:54	176 174-178
3.25	18:23	1:20	5:19	178 172-182
3.50	19:39	1:15	5:01	179 176-182
3.75	20:58	1:19	5:18	181 178-184
4.00	22:17	1:19	5:15	180 176-182
4.25	23:40	1:23	5:32	179 174-180
4.50	25:00	1:20	5:19	180 176-182
4.75	26:25	1:25	5:40	171 118-182
5.00	27:45	1:21	5:23	155 122-182
5.25	29:04	1:19	5:16	182 176-188
5.50	30:26	1:22	5:27	167 122-186
5.75	31:43	1:17	5:09	181 176-184

Cadence

176 (188 max) Stride Length: 166cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.4	177	5.5	30:38	5:31
Walk	3.6	121	0.2	1:08	5:26

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:14	5:00	62.47%	More
800m	2:32	5:06	70.65%	More
1km	3:12	5:09	73.15%	More
Mile	5:11	5:11	77.35%	More
5k	16:46	5:24	81.34%	More
5 miles	27:35	5:31	80.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	4:58	4:58	80.74
5km	16:31	5:19	82.54
5M	27:21	5:28	80.94
10km	34:26	5:32	80.19
10M	57:00	5:42	79.95
Half	1:15:54	5:48	78.77
20M	1:58:51	5:57	79.71
Mara	2:38:15	6:02	79.82

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