Sun 25th Aug 2019 at 7:00am by simoncbishop

Run > General

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Time
3:09:22
Miles
18.01
Min/mi
10:31
Pacing
2.8%
WAVA
44.37
Stride(cm)
97
Cals
2230
Cadence
158
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:52(8:52/m) 128cal 6.77/7.87mph
2) 1m - 9:48(9:48/m) 132cal 6.12/8.58mph
3) 1m - 11:29(11:29/m) 122cal 5.23/8.2mph
4) 1m - 11:44(11:44/m) 112cal 5.11/6.72mph
5) 1m - 12:31(12:31/m) 118cal 4.79/9.08mph
6) 1m - 9:44(9:44/m) 123cal 6.16/8.47mph
7) 1m - 10:45(10:45/m) 124cal 5.58/8.01mph
8) 1m - 12:30(12:30/m) 122cal 4.8/7.83mph
9) 1m - 9:30(9:30/m) 127cal 6.31/7.89mph
10) 1m - 8:09(8:09/m) 130cal 7.36/8.39mph
11) 1m - 8:15(8:15/m) 129cal 7.28/8.08mph
12) 1m - 10:31(10:31/m) 126cal 5.7/8.54mph
13) 1m - 13:16(13:16/m) 119cal 4.52/7.56mph
14) 1m - 10:44(10:44/m) 122cal 5.59/7.85mph
15) 1m - 10:51(10:51/m) 118cal 5.53/7.64mph
16) 1m - 9:31(9:31/m) 126cal 6.31/7.66mph
17) 1m - 9:29(9:29/m) 125cal 6.32/7.37mph
18) 1m - 11:14(11:14/m) 126cal 5.34/7.83mph
19) 0.01m - 29(34:54/m) 1cal 1.72/2.63mph

8:52 9:48 11:29 11:44 12:31 9:44 10:45 12:30 9:30 8:09 8:15 10:31 13:16 10:44 10:51 9:31 9:29 11:14 29

Pace

12%

10%

33%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.50	4:35	4:35	9:10	161 120-172
1.00	8:56	4:21	8:42	161 150-170
1.50	13:54	4:58	9:57	161 120-168
2.00	18:44	4:50	9:40	160 112-170
2.50	24:24	5:41	11:21	155 114-168
3.00	31:28	7:03 +1:15	14:06	151 82-166
3.50	39:33	8:06 +2:32	16:11	159 120-170
4.00	45:45	6:11	12:22	159 102-172
4.50	53:58	8:13 +3:12	16:27	161 120-172
5.00	1:03:18	9:20 +1:50	18:40	158 78-208
5.50	1:08:26	5:08 +1:02	10:16	165 120-174
6.00	1:14:05	5:39	11:19	159 120-176
6.50	1:19:36	5:31	11:02	156 106-180
7.00	1:24:50	5:14	10:27	165 144-176
7.50	1:36:11	11:22 +3:02	22:43	148 90-176
8.00	1:40:28	4:16 +6	8:32	160 110-166
8.50	1:45:14	4:46	9:33	164 110-170
9.00	1:51:29	6:15 +1:32	12:30	161 110-170
9.50	1:55:36	4:08	8:15	163 160-166
10.00	2:00:53	5:16 +1:14	10:33	164 160-172
10.50	2:05:06	4:13	8:26	165 160-170
11.00	2:09:07	4:02	8:03	162 160-164
11.50	2:13:32	4:25	8:50	165 150-174
12.00	2:23:22	9:49 +3:44	19:39	160 112-172
12.50	2:29:38	6:16	12:32	154 96-170
13.00	2:36:38	7:00	14:00	148 102-180
13.50	2:42:20	5:42 +50	11:24	166 122-176
14.00	2:48:21	6:01 +9	12:02	161 112-180
14.50	2:53:16	4:54	9:49	160 120-174
15.00	2:59:13	5:57	11:54	158 104-176
15.50	3:04:11	4:58 +23	9:55	164 152-170
16.00	3:09:07	4:56	9:52	155 102-174
16.50	3:13:54	4:48	9:35	154 104-170
17.00	3:28:00	14:06 +9:25	28:11	166 158-172
17.50	3:32:53	4:53	9:46	163 118-172
18.00	3:39:15	6:22	12:44	142 86-172
18.01	3:39:44	29	35:24	100 100-100

Cadence

158 (208 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	80.1	163	17.4	2:51:46	11:03
Walk	11.1	113	0.6	26:45	47:17
Still	0.1	-	-	10	-
Pause	8.7	-	-	21:02	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:40	40.36%	More
800m	3:53	7:48	45.68%	More
1km	5:01	8:04	46.22%	More
Mile	8:09	8:09	48.83%	More
5k	27:09	8:44	49.85%	More
5 miles	52:12	10:26	42.08%	More
10k	1:06:43	10:44	41.07%	More
10 miles	1:54:06	11:25	39.64%	More
Half	2:34:59	11:50	38.58%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:50	8:50	45.07
5km	29:24	9:28	46.03
5M	48:41	9:44	45.12
10km	1:01:18	9:52	44.69
10M	1:41:30	10:09	44.56
Half	2:15:08	10:19	43.91
20M	3:31:37	10:35	44.43
Mara	4:41:45	10:45	44.50

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