Sun 7th Apr 2019 at 8:00am by The wee beastie

Run > Long Run

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Time
2:43:39
Miles
24.05
Min/mi
6:48
Pacing
24%
WAVA
75.99
Stride(cm)
144
Cals
1940
Cadence
165
Asc(m)
283
Hillscore
11
Surface
Road

Notes & Comments

Split Summary
===
1) 2m - 14:55(7:28/m) 162cal 8.04/12.46mph
2) 1m - 5:55(5:53/m) 78cal 10.18/12.67mph
3) 1m - 6:42(6:42/m) 82cal 8.96/11.65mph
4) 1m - 6:19(6:19/m) 81cal 9.5/11.37mph
5) 1.01m - 6:35(6:32/m) 79cal 9.17/13.75mph
6) 1m - 5:57(5:55/m) 78cal 10.13/13.02mph
7) 1.01m - 6:29(6:27/m) 81cal 9.3/15.65mph
8) 1m - 6:01(6:02/m) 79cal 9.95/14.26mph
9) 1m - 6:52(6:52/m) 89cal 8.75/13.21mph
10) 1m - 6:17(6:16/m) 79cal 9.57/10.98mph
11) 1.03m - 6:37(6:24/m) 82cal 9.37/11.15mph
12) 4.94m - 37:00(7:29/m) 402cal 8.02/10.69mph
13) 5.01m - 32:05(6:25/m) 400cal 9.36/14.05mph
14) 2.05m - 15:55(7:47/m) 168cal 7.72/11.9mph

14:55 5:55 6:42 6:19 6:35 5:57 6:29 6:01 6:52 6:17 6:37 37:00 32:05 15:55

Pace

21%

35%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	7:37	7:37	7:37	159 154-166	5/8
2.00	15:17	7:40 +22	7:40	159 88-164	12/21
3.00	21:10	5:53	5:53	170 162-176	4/16
4.00	28:13	7:03 +20	7:03	164 156-170	13/4
5.00	35:31	7:18 +59	7:18	169 154-176	14/11
6.00	43:28	7:58 +1:23	7:58	168 120-174	18/4
7.00	49:23	5:55	5:55	173 168-176	10/13
8.00	55:50	6:27	6:27	166 160-174	8/20
9.00	1:01:53	6:02	6:02	172 164-178	3/13
10.00	1:10:03	8:10 +1:19	8:10	164 108-176	13/5
11.00	1:17:07	7:04 +46	7:04	169 158-176	13/9
12.00	1:25:18	8:12 +1:48	8:12	168 104-176	18/5
13.00	1:33:41	8:22 +1:18	8:22	162 106-176	10/11
14.00	1:41:00	7:19	7:19	161 156-164	5/17
15.00	1:48:17	7:18 +5	7:18	160 150-164	3/14
16.00	1:57:16	8:58 +1:10	8:58	157 154-160	14/5
17.00	2:06:00	8:44 +47	8:44	158 120-176	17/7
18.00	2:13:59	7:59 +1:38	7:59	169 158-178	16/9
19.00	2:21:32	7:33 +1:28	7:33	171 120-176	8/21
20.00	2:28:51	7:18 +42	7:18	167 110-174	18/8
21.00	2:42:46	13:56 +7:13	13:56	167 156-174	15/10
22.00	2:49:03	6:17	6:17	171 166-176	9/11
23.00	2:57:32	8:29 +47	8:29	160 122-176	19/18
24.00	3:05:22	7:49	7:49	159 156-162	9/6
24.05	3:05:56	34 +8	11:10	150 120-158	0/1

Elevation

Asc 283m, Range 30m, Flat prediction 2:26:15

Elevation Graph

Biggest Climbs (m)	Min/mi
15 1.3%	15:21
15 1.8%	7:03
14 1.6%	11:35
14 1.3%	7:52
14 1.3%	8:41
12 1.0%	9:24
See your biggest climbs

Cadence

165 (178 max) Stride Length: 144cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.8	164	24	2:54:07	7:24
Walk	4.5	114	0.1	8:32	1:30:24
Pause	1.7	-	-	3:17	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:22	5:28	62.95%	More
800m	2:49	5:40	67.75%	More
1km	3:33	5:43	70.19%	More
Mile	5:52	5:52	73.05%	More
5k	19:00	6:07	78.86%	More
5 miles	32:03	6:25	76.18%	More
10k	41:46	6:43	73.13%	More
10 miles	1:09:10	6:55	72.54%	More
Half	1:33:34	7:09	70.43%	More
20 miles	2:28:02	7:24	69.38%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:37	5:37	76.36
5km	18:42	6:01	80.14
5M	30:58	6:12	78.83
10km	38:59	6:16	78.34
10M	1:04:33	6:27	77.74
Half	1:25:57	6:34	76.14
20M	2:14:36	6:44	76.31
Mara	2:59:12	6:50	75.81

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