Mon 19th Aug 2019 at 6:00pm by Steady as she goes

Run > General

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Time
36:00
Miles
4.07
Min/mi
8:51
Pacing
51.5%
WAVA
61.08
Stride(cm)
96
Cals
354
Cadence
190
Asc(m)
63
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:31(8:31/m) 89cal 7.05/8.66mph
2) 1m - 9:01(9:01/m) 85cal 6.65/8.75mph
3) 1m - 8:35(8:35/m) 87cal 6.99/7.43mph
4) 1m - 9:16(9:16/m) 87cal 6.47/7.6mph
5) 0.07m - 37(8:27/m) 6cal 7.1/7.87mph

8:31 9:01 8:35 9:16 37

Pace

32%

14%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:12	1:12	9:40	187 178-190	1/1
0.25	2:17	1:05	8:39	192 188-196	1/1
0.38	3:25	1:07	8:58	193 188-194	3/1
0.50	4:27	1:02	8:19	192 190-196	0/4
0.63	5:33	1:06	8:49	192 186-196	1/3
0.75	6:38	1:05	8:42	195 184-200	1/1
0.88	7:39	1:01	8:05	204 202-206	1/3
1.00	8:30	51	6:46	204 188-210	3/2
1.13	9:53	1:23 +27	11:07	185 118-208	3/3
1.25	11:29	1:35 +19	12:42	183 118-200	2/2
1.38	12:45	1:17 +5	10:13	188 172-192	3/2
1.50	13:51	1:06	8:49	193 190-196	2/2
1.63	15:54	2:03 +59	16:22	191 184-194	1/2
1.75	18:34	2:40 +1:28	21:17	179 118-196	2/2
1.88	19:50	1:17 +8	10:12	194 188-198	1/4
2.00	20:58	1:08	9:02	192 184-196	3/0
2.13	22:01	1:03	8:26	194 188-200	3/3
2.25	23:03	1:01	8:12	199 194-202	1/2
2.38	24:45	1:42 +37	13:34	186 118-196	2/2
2.50	25:53	1:09	9:10	190 186-192	1/1
2.63	26:57	1:04	8:32	193 192-196	1/1
2.75	28:00	1:03	8:22	195 194-196	2/1
2.88	29:09	1:09 +6	9:12	194 190-196	3/2
3.00	32:04	2:55 +1:49	23:17	192 188-196	2/1
3.13	34:00	1:56 +36	15:30	189 178-192	0/2
3.25	35:55	1:56 +33	15:24	175 118-192	2/1
3.38	37:05	1:10	9:19	189 174-192	2/2
3.50	38:12	1:07	8:55	193 188-194	2/1
3.63	39:18	1:06	8:46	192 178-196	3/0
3.75	40:21	1:03	8:26	192 176-196	2/2
3.88	41:37	1:16 +7	10:10	192 184-194	2/1
4.00	42:36	59	7:51	196 194-198	0/1
4.07	43:22	46 +8	10:26	197 196-200	1/2

Elevation

Asc 63m, Range 10m, Flat prediction 36:00

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

190 (210 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	83.3	192	4.1	35:30	9:39
Walk	8.9	116	0	4:10	5:28:53
Pause	7.9	-	-	3:42	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:07	55.33%	More
800m	3:51	7:45	55.63%	More
1km	4:57	7:57	56.52%	More
Mile	8:14	8:14	57.99%	More
5k	33:49	10:53	49.29%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:59	7:59	59.75
5km	26:56	8:40	61.88
5M	44:54	8:59	60.59
10km	56:42	9:07	60.08
10M	1:34:30	9:27	59.42
Half	2:06:18	9:38	58.07
20M	3:18:55	9:57	58.03
Mara	4:25:49	10:09	57.53

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