Sat 28th Sep 2019 at 2:00pm by redpanda

Run > Trail Run

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Time
3:29:07
Miles
18.52
Min/mi
11:17
Pacing
84%
WAVA
48.06
Stride(cm)
80
Cals
2695
Cadence
177
Surface
Trail

Notes & Comments

Split Summary
===
1) 1m - 11:45(11:45/m) 137cal 5.11/6.99mph
2) 1m - 10:13(10:13/m) 151cal 5.87/7.26mph
3) 1m - 11:02(11:02/m) 139cal 5.44/6.91mph
4) 1m - 11:17(11:17/m) 145cal 5.32/7.03mph
5) 1m - 10:54(10:54/m) 155cal 5.5/6.64mph
6) 1m - 11:54(11:54/m) 145cal 5.04/7.1mph
7) 1m - 11:13(11:13/m) 140cal 5.35/7.85mph
8) 1m - 10:38(10:38/m) 151cal 5.64/6.3mph
9) 1m - 10:39(10:39/m) 144cal 5.63/6.47mph
10) 1m - 10:42(10:42/m) 152cal 5.61/6.3mph
11) 1m - 11:25(11:25/m) 139cal 5.26/6.51mph
12) 1m - 11:17(11:17/m) 143cal 5.32/6.95mph
13) 1m - 11:23(11:23/m) 153cal 5.27/6.24mph
14) 1m - 11:15(11:15/m) 150cal 5.34/6.93mph
15) 1m - 12:27(12:27/m) 138cal 4.82/7.45mph
16) 1m - 11:51(11:51/m) 140cal 5.07/6.72mph
17) 1m - 10:53(10:53/m) 151cal 5.52/6.66mph
18) 1m - 12:53(12:53/m) 144cal 4.66/7.12mph
19) 0.52m - 5:27(10:33/m) 78cal 5.68/7.12mph

11:45 10:13 11:02 11:17 10:54 11:54 11:13 10:38 10:39 10:42 11:25 11:17 11:23 11:15 12:27 11:51 10:53 12:53 5:27

Pace

26%

34%

28%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.50	6:23	6:23	12:46	169 110-184
1.00	11:44	5:21	10:42	179 164-186
1.50	16:54	5:10	10:21	180 172-186
2.00	21:57	5:03	10:06	182 176-186
2.50	27:13	5:16	10:31	181 172-188
3.00	32:59	5:46	11:32	181 172-184
3.50	38:49	5:51	11:41	179 174-182
4.00	44:16	5:26	10:52	181 174-186
4.50	49:44	5:28	10:56	180 174-184
5.00	55:10	5:26	10:52	182 178-186
5.50	1:00:52	5:42	11:24	181 174-184
6.00	1:07:04	6:12	12:24	179 118-188
6.50	1:12:40	5:36	11:12	179 118-186
7.00	1:18:17	5:37	11:14	181 116-188
7.50	1:23:24	5:07	10:14	182 178-188
8.00	1:28:54	5:31	11:01	181 176-186
8.50	1:34:04	5:10	10:21	181 178-186
9.00	1:39:34	5:30	11:00	182 172-186
9.50	1:44:44	5:10	10:19	179 172-186
10.00	1:50:16	5:32	11:04	180 170-184
10.50	1:56:13	5:58	11:55	181 170-186
11.00	2:01:41	5:27	10:54	182 122-188
11.50	2:07:15	5:34	11:09	179 124-244
12.00	2:12:58	5:43	11:25	181 172-184
12.50	2:18:28	5:31	11:01	182 178-184
13.00	2:24:20	5:52	11:44	178 118-184
13.50	2:29:55	5:35	11:09	181 164-186
14.00	2:35:35	5:40	11:21	175 166-190
14.50	2:42:00	6:25	12:50	161 108-184
15.00	2:48:02	6:02	12:05	178 158-186
15.50	2:54:22	6:20	12:40	168 110-186
16.00	2:59:53	5:31	11:02	180 170-190
16.50	3:05:13	5:20	10:39	182 176-186
17.00	3:10:46	5:33	11:06	178 164-192
17.50	3:18:14	7:28	14:56	147 108-188
18.00	3:23:39	5:25	10:50	173 112-186
18.50	3:28:55	5:16	10:33	179 118-188
18.52	3:29:06	11	11:01	180 180-180

Cadence

177 (244 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.5	180	18.1	3:19:46	11:02
Walk	4.5	117	0.4	9:20	22:01

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:22	9:33	39.24%	More
800m	4:52	9:47	42.08%	More
1km	6:13	10:00	42.85%	More
Mile	10:08	10:08	44.71%	More
5k	32:52	10:35	48.12%	More
5 miles	54:17	10:51	47.56%	More
10k	1:07:57	10:56	47.56%	More
10 miles	1:49:33	10:57	48.52%	More
Half	2:24:25	11:01	48.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:29	9:29	47.74
5km	31:31	10:09	50.19
5M	52:11	10:26	49.47
10km	1:05:43	10:35	49.18
10M	1:48:49	10:53	48.84
Half	2:24:53	11:04	47.87
20M	3:46:52	11:21	48.00
Mara	5:02:03	11:32	47.69

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