Sun 8th Sep 2019 at 3:00pm by RowlandH

Run > General

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Time
2:33:26
Miles
18.48
Min/mi
8:18
Pacing
58%
WAVA
58.12
Stride(cm)
107
Cals
2435
Cadence
182
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:56(8:56/m) 129cal 6.72/7.24mph
2) 1m - 8:18(8:18/m) 133cal 7.23/7.6mph
3) 1m - 8:23(8:23/m) 130cal 7.15/7.53mph
4) 1m - 8:07(8:07/m) 134cal 7.4/8.06mph
5) 1m - 9:06(9:06/m) 131cal 6.59/8.16mph
6) 1m - 8:09(8:09/m) 133cal 7.36/8.22mph
7) 1m - 8:28(8:28/m) 130cal 7.08/7.51mph
8) 1m - 8:33(8:33/m) 130cal 7.02/7.95mph
9) 1m - 8:23(8:23/m) 133cal 7.15/8.72mph
10) 1m - 8:31(8:31/m) 132cal 7.05/8.06mph
11) 1m - 8:32(8:32/m) 130cal 7.04/8.45mph
12) 1m - 7:48(7:48/m) 136cal 7.7/8.06mph
13) 1m - 7:42(7:42/m) 134cal 7.79/8.68mph
14) 1m - 8:44(8:44/m) 131cal 6.87/8.31mph
15) 1m - 8:32(8:32/m) 129cal 7.03/8.7mph
16) 1m - 8:08(8:08/m) 133cal 7.38/8.37mph
17) 1m - 7:51(7:51/m) 133cal 7.64/8.45mph
18) 1m - 7:45(7:45/m) 132cal 7.75/8.43mph
19) 0.48m - 3:31(7:22/m) 62cal 8.14/8.66mph

8:56 8:18 8:23 8:07 9:06 8:09 8:28 8:33 8:23 8:31 8:32 7:48 7:42 8:44 8:32 8:08 7:51 7:45 3:31

Pace

14%

43%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.50	4:41	4:41	9:22	176 166-182
1.00	8:55	4:15	8:29	181 178-184
1.50	13:20	4:25 +17	8:49	181 178-184
2.00	17:31	4:10	8:21	181 174-186
2.50	21:50	4:20	8:40	184 176-188
3.00	25:54	4:03	8:07	184 180-188
3.50	31:17	5:23 +1:25	10:47	182 122-186
4.00	35:26	4:08	8:17	177 170-184
4.50	41:51	6:26 +1:52	12:51	179 172-186
5.00	47:42	5:51 +1:17	11:42	182 120-188
5.50	51:55	4:13 +16	8:26	178 168-186
6.00	56:07	4:12	8:24	180 176-182
6.50	1:01:49	5:41 +1:28	11:23	179 174-184
7.00	1:06:03	4:14	8:29	178 176-182
7.50	1:11:41	5:37 +1:12	11:15	179 174-182
8.00	1:15:49	4:08	8:16	182 180-184
8.50	1:21:12	5:23 +1:05	10:46	185 178-188
9.00	1:25:23	4:11 +7	8:23	181 172-186
9.50	1:29:23	4:00	8:00	181 174-186
10.00	1:34:42	5:19 +48	10:38	182 170-186
10.50	1:42:05	7:23 +2:50	14:45	180 120-188
11.00	1:46:03	3:58	7:56	181 174-186
11.50	1:49:59	3:56	7:53	183 178-186
12.00	1:53:50	3:51	7:42	185 180-190
12.50	1:57:43	3:53	7:46	184 174-188
13.00	2:01:32	3:49	7:38	185 180-188
13.50	2:07:00	5:28 +1:40	10:55	183 170-188
14.00	2:12:37	5:37 +40	11:14	183 174-188
14.50	2:17:34	4:57 +52	9:54	179 174-184
15.00	2:22:36	5:02 +35	10:04	182 172-188
15.50	2:26:44	4:07	8:15	186 178-188
16.00	2:31:04	4:20 +19	8:40	185 120-190
16.50	2:35:19	4:16 +16	8:32	186 118-192
17.00	2:39:11	3:52	7:44	187 184-190
17.50	2:43:12	4:00 +7	8:01	188 186-190
18.00	2:47:03	3:51	7:43	188 184-190
18.48	2:50:34	3:31	7:23	184 178-190

Cadence

182 (192 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.2	182	18.4	2:34:58	8:48
Walk	4.5	119	0	8:05	4:48:39
Pause	4.2	-	-	7:31	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	6:59	45.58%	More
800m	3:40	7:22	50.16%	More
1km	4:34	7:21	52.58%	More
Mile	7:33	7:33	54.34%	More
5k	24:50	7:59	56.16%	More
5 miles	43:43	8:45	51.83%	More
10k	54:42	8:48	51.70%	More
10 miles	1:30:37	9:04	51.53%	More
Half	1:59:34	9:08	51.64%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:58	6:58	58.86
5km	23:11	7:28	60.14
5M	38:23	7:41	59.04
10km	48:19	7:47	58.53
10M	1:20:01	8:00	58.36
Half	1:46:33	8:08	57.51
20M	2:46:51	8:21	58.19
Mara	3:42:08	8:29	58.28

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