Wed 23rd Oct 2019 at 7:00pm by Chris Phillips

Run > Track Session

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Time
33:04
Miles
4.20
Min/mi
7:52
Pacing
69%
WAVA
57.42
Stride(cm)
109
Cals
459
Cadence
187
Asc(m)
73
Surface
Road

Notes & Comments

Split Summary
===
1) 0.32m - 2:01(6:12/m) 32cal 9.67/10.18mph
2) 0.04m - 45(17:35/m) 4cal 3.41/9.04mph
3) 0.31m - 2:01(6:32/m) 35cal 9.19/10.25mph
4) 0.04m - 47(18:43/m) 4cal 3.21/9.27mph
5) 0.32m - 1:57(6:12/m) 32cal 9.67/9.79mph
6) 0.04m - 44(17:15/m) 4cal 3.48/9.31mph
7) 0.32m - 2:01(6:22/m) 36cal 9.42/11.27mph
8) 0.03m - 46(22:17/m) 3cal 2.69/9.2mph
9) 0.31m - 1:59(6:20/m) 37cal 9.48/11.37mph
10) 0.04m - 44(17:08/m) 4cal 3.5/9.25mph
11) 0.31m - 2:00(6:27/m) 36cal 9.3/10.96mph
12) 0.04m - 44(16:29/m) 4cal 3.64/8.91mph
13) 0.31m - 2:01(6:29/m) 36cal 9.26/10.31mph
14) 0.04m - 46(17:15/m) 4cal 3.48/8.89mph
15) 0.29m - 1:59(6:45/m) 34cal 8.89/9.81mph
16) 0.04m - 45(16:43/m) 4cal 3.59/8.77mph
17) 0.3m - 2:01(6:45/m) 34cal 8.89/10.44mph
18) 0.04m - 45(18:14/m) 4cal 3.29/8.85mph
19) 0.3m - 2:00(6:41/m) 31cal 8.98/8.95mph
20) 0.04m - 45(18:15/m) 4cal 3.29/8.87mph
21) 0.3m - 2:00(6:44/m) 34cal 8.92/9.75mph
22) 0.04m - 45(17:26/m) 4cal 3.44/8.93mph
23) 0.31m - 2:01(6:33/m) 35cal 9.16/10.33mph
24) 0.04m - 47(18:22/m) 4cal 3.27/8.91mph

2:01 45 2:01 47 1:57 44 2:01 46 1:59 44 2:00 44 2:01 46 1:59 45 2:01 45 2:00 45 2:00 45 2:01 47

Pace

19%

12%

58%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	44	44	5:49	197 194-200	3/0
0.25	1:30	46	6:12	193 192-194	1/4
0.38	2:49	1:19	10:29	187 162-192	3/0
0.50	3:38	50	6:38	194 192-196	1/4
0.63	4:27	49	6:29	194 192-196	3/0
0.75	5:43	1:16	10:08	168 120-196	1/4
0.88	6:29	46	6:10	197 196-200	3/0
1.00	7:19	50	6:36	194 192-196	1/4
1.13	8:32	1:13	9:44	179 120-200	3/0
1.25	9:21	49	6:30	196 192-200	0/4
1.38	10:09	49	6:31	191 186-196	3/0
1.50	11:28	1:19	10:29	172 110-200	1/4
1.63	12:16	48	6:23	196 192-198	3/1
1.75	13:12	56	7:28	195 192-198	1/3
1.88	14:19	1:07	9:00	182 120-200	3/1
2.00	15:08	48	6:26	196 194-196	1/3
2.13	16:22	1:14	9:53	178 120-196	2/0
2.25	17:12	50	6:40	187 120-200	1/3
2.38	18:02	50	6:37	194 190-196	2/1
2.50	19:19	1:17	10:18	173 112-194	2/3
2.63	20:09	50	6:38	195 194-198	2/1
2.75	21:00	52	6:54	194 192-196	2/3
2.88	22:19	1:18	10:26	176 114-196	2/1
3.00	23:08	50	6:38	197 194-198	2/3
3.13	23:59	51	6:46	193 190-198	2/1
3.25	25:16	1:17	10:14	163 108-198	1/3
3.38	26:07	51	6:51	194 192-198	2/1
3.50	27:21	1:14	9:48	175 88-196	2/2
3.63	28:17	56	7:27	188 120-198	2/1
3.75	29:07	50	6:43	195 192-196	2/2
3.88	30:25	1:18	10:25	168 106-196	2/1
4.00	31:13	48	6:22	196 192-198	2/3
4.13	32:04	51	6:47	194 192-198	2/1
4.20	33:05	1:01	13:28	144 120-192	2/0

Elevation

Asc 73m, Range 5m, Flat prediction 33:04

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

187 (200 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.1	194	3.9	26:50	6:54
Walk	18.9	116	0.3	6:15	19:46

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	5:57	53.62%	More
800m	3:32	7:07	51.92%	More
1km	4:21	6:59	55.26%	More
Mile	7:17	7:17	56.24%	More
5k	23:51	7:41	58.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:13	7:13	56.82
5km	24:01	7:44	58.06
5M	39:47	7:57	56.96
10km	50:05	8:04	56.46
10M	1:22:56	8:18	56.31
Half	1:50:25	8:26	55.49
20M	2:52:55	8:39	56.15
Mara	3:50:13	8:47	56.24

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