Mon 16th Sep 2019 at 2:00pm by RowlandH

Run > General

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Time
53:08
Miles
6.47
Min/mi
8:13
Pacing
84%
WAVA
55.54
Stride(cm)
111
Cals
852
Cadence
176
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:06(9:06/m) 129cal 6.59/7.41mph
2) 1m - 8:05(8:05/m) 133cal 7.43/8.2mph
3) 1m - 7:51(7:51/m) 132cal 7.64/8.33mph
4) 1m - 8:16(8:16/m) 136cal 7.25/8.1mph
5) 1m - 7:58(7:58/m) 130cal 7.53/9mph
6) 1m - 8:17(8:17/m) 132cal 7.25/7.87mph
7) 0.47m - 3:34(7:39/m) 60cal 7.84/8.31mph

9:06 8:05 7:51 8:16 7:58 8:17 3:34

Pace

13%

43%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	2:35	2:35	10:22	175 172-178
0.50	4:56	2:20	9:21	175 170-178
0.75	7:03	2:07	8:27	176 174-178
1.00	9:06	2:03	8:14	177 174-178
1.25	11:13	2:07	8:27	177 174-180
1.50	13:09	1:57	7:46	177 174-180
1.75	15:04	1:54	7:38	177 174-180
2.00	17:34	2:31 +24	10:03	175 170-180
2.25	19:34	2:00	7:59	179 176-184
2.50	21:27	1:53	7:34	178 174-182
2.75	23:30	2:03	8:11	176 168-180
3.00	25:26	1:56	7:42	177 174-180
3.25	27:28	2:03	8:10	177 174-180
3.50	29:48	2:20 +11	9:19	176 172-178
3.75	31:43	1:56	7:42	177 174-178
4.00	33:58	2:14 +5	8:57	176 170-180
4.25	35:55	1:57	7:50	179 176-182
4.50	37:48	1:53 +3	7:32	181 178-184
4.75	40:23	2:34 +32	10:18	177 174-180
5.00	42:31	2:08	8:32	177 174-178
5.25	44:42	2:11	8:46	176 174-180
5.50	46:45	2:03	8:10	177 174-180
5.75	48:45	2:00	8:01	176 174-178
6.00	50:47	2:02	8:09	178 174-180
6.25	52:57	2:09 +13	8:38	173 110-180
6.47	54:35	1:38	7:34	175 170-180

Cadence

176 (184 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.6	176	6.5	53:14	8:22
Walk	0.9	113	0	29	1:35:53
Pause	1.6	-	-	52	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:20	43.45%	More
800m	3:45	7:33	49.02%	More
1km	4:45	7:38	50.55%	More
Mile	7:47	7:47	52.72%	More
5k	25:30	8:12	54.68%	More
5 miles	41:38	8:20	54.42%	More
10k	51:57	8:22	54.42%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:21	7:21	55.79
5km	24:25	7:52	57.11
5M	40:26	8:05	56.05
10km	50:54	8:11	55.56
10M	1:24:18	8:26	55.39
Half	1:52:14	8:34	54.60
20M	2:55:45	8:47	55.25
Mara	3:54:00	8:56	55.33

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