Mon 8th Apr 2019 at 9:00am by Night..Nurse

Run > General

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Time
3:11:36
Miles
22.01
Min/mi
8:42
Pacing
66%
WAVA
71.96
Stride(cm)
100
Cals
2599
Cadence
184
Asc(m)
605
Hillscore
48
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:43(9:43/m) 117cal 6.18/6.66mph
2) 1m - 9:10(9:10/m) 117cal 6.55/6.87mph
3) 1m - 8:35(8:35/m) 118cal 6.99/7.68mph
4) 1m - 8:13(8:13/m) 117cal 7.3/7.99mph
5) 1m - 8:00(8:00/m) 119cal 7.5/8.41mph
6) 1m - 8:10(8:10/m) 119cal 7.35/8.56mph
7) 1m - 8:15(8:15/m) 121cal 7.28/9.37mph
8) 1m - 8:38(8:38/m) 118cal 6.96/7.39mph
9) 1m - 8:37(8:37/m) 120cal 6.96/9.14mph
10) 1m - 9:13(9:13/m) 117cal 6.51/7.6mph
11) 1m - 9:21(9:21/m) 116cal 6.41/8.14mph
12) 1m - 8:53(8:53/m) 117cal 6.75/13.11mph
13) 1m - 8:29(8:29/m) 121cal 7.08/8.5mph
14) 1m - 8:34(8:34/m) 118cal 7/7.45mph
15) 1m - 9:05(9:05/m) 118cal 6.61/7.87mph
16) 1m - 8:28(8:28/m) 117cal 7.08/7.99mph
17) 1m - 8:17(8:17/m) 119cal 7.24/7.93mph
18) 1m - 8:29(8:29/m) 120cal 7.07/8.18mph
19) 1m - 8:22(8:22/m) 119cal 7.18/8.29mph
20) 1m - 8:29(8:29/m) 117cal 7.08/8.58mph
21) 1m - 9:45(9:45/m) 120cal 6.16/8.52mph
22) 1m - 8:47(8:47/m) 114cal 6.83/7.64mph
23) 0.01m - 4(9:25/m) 6.37/7.39mph

9:43 9:10 8:35 8:13 8:00 8:10 8:15 8:38 8:37 9:13 9:21 8:53 8:29 8:34 9:05 8:28 8:17 8:29 8:22 8:29 9:45 8:47 4

Pace

37%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	9:43	9:43	9:43	184 172-190	45/36
2.00	18:52	9:09	9:09	186 160-194	34/18
3.00	27:27	8:36	8:36	186 174-190	5/22
4.00	35:40	8:13	8:13	187 182-192	34/52
5.00	44:42	9:02 +1:03	9:02	188 180-194	30/36
6.00	52:53	8:10	8:10	187 182-192	19/24
7.00	1:03:18	10:26 +2:13	10:26	185 106-194	24/16
8.00	1:12:29	9:10 +30	9:10	185 170-190	13/41
9.00	1:21:48	9:20 +42	9:20	185 174-192	19/22
10.00	1:31:14	9:25 +12	9:25	183 174-190	27/19
11.00	1:41:13	9:59 +38	9:59	183 168-192	24/17
12.00	1:50:06	8:53	8:53	183 176-190	20/24
13.00	1:59:17	9:11 +42	9:11	186 176-192	33/24
14.00	2:07:51	8:34	8:34	184 178-190	44/30
15.00	2:16:55	9:05	9:05	180 88-190	20/11
16.00	2:27:22	10:26 +1:58	10:26	185 178-192	25/36
17.00	2:35:39	8:17	8:17	185 180-190	37/43
18.00	2:44:39	9:00 +31	9:00	183 92-190	12/29
19.00	2:53:10	8:31 +9	8:31	184 178-194	12/39
20.00	3:03:05	9:55 +1:27	9:55	184 178-200	14/57
21.00	3:15:02	11:57 +2:14	11:57	178 120-188	61/19
22.00	3:23:51	8:49	8:49	185 174-194	17/22
22.01	3:23:55	4	10:45	186 186-186	0/0

Elevation

Asc 605m, Range 148m, Flat prediction 3:02:06

Elevation Graph

Biggest Climbs (m)	Min/mi
71 5.5%	11:53
43 2.9%	10:13
39 13.7%	9:31
33 3.3%	9:13
31 5.3%	8:23
27 3.8%	8:19
See your biggest climbs

Cadence

184 (200 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.9	184	22	3:11:11	8:58
Walk	3.4	113	0.1	7:05	2:05:58
Pause	2.7	-	-	5:39	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:26	56.04%	More
800m	3:53	7:49	59.83%	More
1km	4:55	7:55	61.45%	More
Mile	7:57	7:57	64.28%	More
5k	25:47	8:18	69.18%	More
5 miles	42:28	8:30	68.72%	More
10k	53:46	8:39	68.01%	More
10 miles	1:30:32	9:03	66.71%	More
Half	1:58:50	9:04	66.93%	More
20 miles	3:02:22	9:07	68.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:01	7:01	72.78
5km	23:35	7:35	75.66
5M	39:14	7:51	74.37
10km	49:30	7:58	73.88
10M	1:22:22	8:14	73.33
Half	1:49:58	8:24	71.82
20M	2:52:56	8:39	72.09
Mara	3:50:52	8:49	71.66

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