Wed 18th Sep 2019 at 6:00pm by H2O

Run > General

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Time
30:00
Miles
3.18
Min/mi
9:26
Pacing
89%
WAVA
58.09
Stride(cm)
94
Cals
306
Cadence
181
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 6:37(6:37/km) 60cal 9.06/10.68kmph
2) 1km - 5:47(5:47/km) 60cal 10.36/10.95kmph
3) 1km - 5:36(5:36/km) 60cal 10.71/12.06kmph
4) 1km - 5:25(5:25/km) 60cal 11.08/12.33kmph
5) 1km - 5:55(5:55/km) 60cal 10.14/11.72kmph
6) 0.11km - 40(5:52/km) 6cal 10.24/10.38kmph

6:37 5:47 5:36 5:25 5:55 40

Pace

24%

43%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	1:25	1:25	11:21	168 124-176
0.25	2:45	1:19	10:36	177 168-180
0.38	4:00	1:15	10:01	180 176-184
0.50	5:28	1:28	11:45	175 164-182
0.63	6:38	1:10	9:18	181 178-184
0.75	7:53	1:15	10:01	182 180-182
0.88	9:03	1:10	9:20	182 180-184
1.00	10:13	1:10	9:20	183 180-184
1.13	11:21	1:08	9:04	182 180-184
1.25	12:28	1:07	8:58	182 180-184
1.38	13:40	1:12	9:35	184 182-186
1.50	14:50	1:10	9:22	183 182-186
1.63	16:04	1:14	9:50	184 180-186
1.75	17:06	1:02	8:17	186 184-188
1.88	18:05	59	7:54	185 180-188
2.00	19:11	1:06	8:48	185 184-186
2.13	20:16	1:05	8:36	184 182-184
2.25	21:23	1:07	9:00	184 182-186
2.38	22:29	1:06	8:45	184 184-186
2.50	23:32	1:03	8:26	184 182-186
2.63	24:35	1:03	8:23	183 182-184
2.75	25:54	1:19	10:30	179 160-188
2.88	27:01	1:08	9:01	182 178-184
3.00	28:11	1:09	9:14	182 176-186
3.13	29:30	1:19	10:34	178 158-184
3.18	30:00	30	9:52	182 178-184

Cadence

181 (188 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.8	182	3.1	28:27	9:15
Walk	5.2	161	0.1	1:33	15:23

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	8:00	50.10%	More
800m	4:10	8:23	52.85%	More
1km	5:17	8:30	54.29%	More
Mile	8:30	8:30	57.42%	More
5k	29:17	9:25	58.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:48	8:48	55.43
5km	29:16	9:25	58.23
5M	48:28	9:42	57.43
10km	1:01:01	9:49	57.14
10M	1:41:03	10:06	56.89
Half	2:14:32	10:16	55.84
20M	3:30:41	10:32	56.18
Mara	4:40:31	10:42	55.92

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