Fri 12th Apr 2019 at 6:00pm by ChrisHurk

Run > Trail Run

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Time
28:19
Miles
3.11
Min/mi
9:06
Pacing
55%
WAVA
50.89
Stride(cm)
99
Cals
524
Cadence
178
Surface
Trail

Notes & Comments

Felt better for the rest day. Short 5k loop to walk/jog dogs.

Split Summary
===
1) 1m - 8:54(8:54/m) 168cal 6.74/8.06mph
2) 1m - 9:20(9:20/m) 170cal 6.43/8.35mph
3) 1m - 9:09(9:09/m) 168cal 6.56/7.74mph
4) 0.11m - 56(8:34/m) 18cal 7/7.06mph

8:54 9:20 9:09 56

Pin Map

0mi in 0

Pace

44%

26%

14%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	2:34	2:34 +1:34	20:33	176 122-192
0.25	4:38	2:04 +52	16:35	185 120-194
0.38	5:44	1:06	8:45	183 176-188
0.50	6:51	1:07	8:59	181 178-184
0.63	7:57	1:06	8:45	181 176-186
0.75	9:23	1:26 +12	11:26	183 180-188
0.88	11:12	1:50 +50	14:37	174 118-186
1.00	12:21	1:08	9:08	176 174-178
1.13	14:03	1:42 +34	13:40	177 174-188
1.25	15:07	1:04	8:28	176 174-180
1.38	16:45	1:39 +28	13:09	181 172-188
1.50	18:01	1:15	10:02	182 180-184
1.63	19:12	1:11	9:29	181 178-184
1.75	20:22	1:10	9:20	180 176-184
1.88	22:13	1:51 +37	14:52	179 176-180
2.00	23:21	1:07	8:58	180 178-184
2.13	25:24	2:04 +50	16:29	185 180-188
2.25	27:09	1:44 +33	13:55	175 120-186
2.38	29:22	2:14 +1:05	17:50	176 120-190
2.50	30:28	1:05	8:42	181 176-188
2.63	32:13	1:45 +36	14:03	181 114-200
2.75	33:21	1:08	9:02	183 178-188
2.88	35:18	1:58 +55	15:41	183 178-186
3.00	36:28	1:10	9:21	185 182-190
3.11	37:25	57	8:39	183 178-186

Cadence

178 (200 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	75.0	181	3.1	27:36	9:34
Walk	20.1	120	0	7:54	5:38:55
Pause	4.9	-	-	1:55	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:29	38.62%	More
800m	4:22	8:48	43.58%	More
1km	5:32	8:54	44.88%	More
Mile	8:54	8:54	47.47%	More
5k	37:24	12:02	38.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:30	8:30	49.73
5km	28:17	9:06	50.84
5M	46:50	9:22	49.97
10km	58:59	9:30	49.53
10M	1:37:40	9:46	49.43
Half	2:10:01	9:55	48.74
20M	3:23:37	10:11	49.32
Mara	4:31:05	10:21	49.40

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