Wed 16th Oct 2019 at 8:00pm by deanobeano

Run > Warm Down

Good

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Time
17:31
Miles
2.13
Min/mi
8:13
Pacing
97%
WAVA
50.53
Stride(cm)
110
Cals
208
Cadence
178
Surface
Road

Notes & Comments

Cool down after 1km reps.

===
1) 1m - 8:11(8:11/m) 98cal 7.33/9.23mph
2) 1m - 8:18(8:18/m) 98cal 7.24/7.47mph
3) 0.13m - 1:02(8:00/m) 12cal 7.5/7.49mph

8:11 8:18 1:02

Pace

30%

70%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	31	31	8:12	178 176-180
0.13	1:01	30	8:07	180 178-182
0.19	1:32	30	8:07	181 178-182
0.25	2:03	31	8:16	178 176-180
0.31	2:35	32	8:38	178 176-178
0.38	3:06	31	8:20	177 174-180
0.44	3:39	32	8:38	179 178-182
0.50	4:09	30	8:06	181 178-184
0.56	4:39	30	8:03	182 178-186
0.63	5:09	30	8:02	181 180-182
0.69	5:39	30	7:56	179 178-182
0.75	6:09	30	7:54	177 176-180
0.81	6:39	30	8:06	179 176-180
0.88	7:10	31	8:20	178 176-178
0.94	7:41	30	8:05	178 176-180
1.00	8:11	30	8:04	176 174-176
1.06	8:42	31	8:23	177 176-178
1.13	9:13	30	8:06	177 174-180
1.19	9:43	30	8:08	178 176-182
1.25	10:13	30	8:05	177 176-178
1.31	10:44	31	8:13	176 174-178
1.38	11:15	31	8:14	176 174-178
1.44	11:46	31	8:18	177 176-178
1.50	12:17	31	8:20	177 176-178
1.56	12:48	30	8:06	178 176-182
1.63	13:19	31	8:14	177 176-178
1.69	13:52	33	8:46	176 174-178
1.75	14:25	33	8:53	177 174-178
1.81	14:56	31	8:11	177 174-180
1.88	15:28	33	8:41	175 174-176
1.94	15:58	30	8:05	178 176-178
2.00	16:28	30	7:58	177 174-178
2.06	16:59	30	8:05	177 176-178
2.13	17:29	30	8:07	177 176-178

Cadence

178 (186 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	177	2.1	17:31	8:14
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:58	37.71%	More
800m	4:00	8:03	42.65%	More
1km	5:01	8:04	44.60%	More
Mile	8:07	8:07	47.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:40	7:40	50.48
5km	26:27	8:31	49.70
5M	44:27	8:53	48.13
10km	56:21	9:04	47.47
10M	1:34:43	9:28	46.68
Half	2:07:11	9:43	45.64
20M	3:21:49	10:05	45.58
Mara	4:30:59	10:21	45.26

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