Thu 18th Jul 2019 at 7:00pm by rjb

Run > General

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Time
33:47
Miles
4.02
Min/mi
8:24
Pacing
15%
WAVA
63.50
Stride(cm)
111
Cals
458
Cadence
172
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:33(9:33/m) 117cal 6.29/0mph
2) 1m - 7:40(7:40/m) 114cal 7.83/0mph
3) 1m - 8:15(8:15/m) 113cal 7.27/0mph
4) 1m - 8:13(8:13/m) 113cal 7.3/0mph
5) 0.02m - 6(6:58/m) 1cal 8.62/0mph

9:33 7:40 8:15 8:13 6

Pace

45%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	1:23	1:23	11:08	165 156-178
0.25	2:31	1:08	9:03	171 168-176
0.38	3:39	1:07	8:58	171 166-174
0.50	4:53	1:15	9:58	167 164-170
0.63	5:59	1:05	8:42	169 164-174
0.75	7:07	1:08	9:04	168 168-170
0.88	8:18	1:12	9:34	167 164-170
1.00	9:33	1:14	9:53	171 166-176
1.13	10:36	1:03	8:26	170 166-174
1.25	12:15	1:40 +39	13:17	167 162-172
1.38	14:25	2:10 +1:10	17:19	169 162-174
1.50	15:26	1:00	8:02	174 168-184
1.63	16:23	57	7:37	172 166-176
1.75	17:18	55	7:20	173 164-178
1.88	18:08	50	6:41	178 172-184
2.00	23:04	4:56 +4:28	39:32	177 174-180
2.13	24:16	1:12	9:37	183 182-184
2.25	25:08	52	6:55	184 182-184
2.38	26:26	1:17	10:20	176 116-248
2.50	27:20	55	7:17	179 170-184
2.63	28:10	50	6:38	185 184-186
2.75	29:25	1:14	9:55	159 118-188
2.88	30:41	1:17	10:12	162 110-186
3.00	31:42	1:01	8:06	166 112-184
3.13	32:57	1:15	10:00	167 110-186
3.25	34:00	1:03	8:25	170 120-186
3.38	34:47	47	6:18	185 182-188
3.50	36:22	1:35	12:38	158 112-240
3.63	37:23	1:01	8:05	177 170-184
3.75	38:16	53	7:03	181 178-182
3.88	39:06	51	6:46	180 176-184
4.00	39:56	50	6:41	169 120-188
4.01	40:03	7	7:48	186 186-186

Cadence

172 (248 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.0	175	3.8	34:12	9:30
Walk	9.6	115	0.2	4:02	18:16
Pause	4.3	-	-	1:49	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:17	57.86%	More
800m	3:29	7:01	62.16%	More
1km	4:34	7:22	61.88%	More
Mile	7:40	7:40	62.93%	More
5k	31:26	10:07	52.31%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:44	7:44	62.35
5km	25:43	8:17	63.93
5M	42:34	8:31	63.23
10km	53:36	8:38	62.86
10M	1:28:46	8:53	62.91
Half	1:58:11	9:01	62.14
20M	3:05:04	9:15	62.89
Mara	4:06:23	9:24	62.99

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