Sun 3rd Nov 2019 at 6:00am by ChristianPoulton

Run > Long Run

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Time
1:44:20
Miles
13.34
Min/mi
7:49
Pacing
92%
WAVA
65.21
Stride(cm)
127
Cals
1589
Cadence
162
Surface
Road

Notes & Comments

Long Run (Taper commenced)

Split Summary
===
1) 1m - 7:46(7:46/m) 119cal 7.73/11.19mph
2) 1m - 7:32(7:32/m) 119cal 7.97/8.31mph
3) 1m - 7:57(7:57/m) 120cal 7.55/7.91mph
4) 1m - 8:16(8:16/m) 119cal 7.26/7.89mph
5) 1m - 7:28(7:28/m) 117cal 8.03/8.81mph
6) 1m - 7:28(7:28/m) 119cal 8.03/8.47mph
7) 1m - 7:48(7:48/m) 119cal 7.7/8.18mph
8) 1m - 7:40(7:40/m) 119cal 7.83/8.06mph
9) 1m - 7:42(7:42/m) 121cal 7.79/8.2mph
10) 1m - 7:50(7:50/m) 121cal 7.67/8.27mph
11) 1m - 7:55(7:55/m) 118cal 7.59/8.22mph
12) 1m - 8:42(8:42/m) 116cal 6.9/8.27mph
13) 1m - 7:37(7:37/m) 121cal 7.88/8.35mph
14) 0.34m - 2:42(7:51/m) 41cal 7.64/8.33mph

7:46 7:32 7:57 8:16 7:28 7:28 7:48 7:40 7:42 7:50 7:55 8:42 7:37 2:42

Pace

30%

43%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.50	3:51	3:51	7:41	164 118-170
1.00	7:45	3:54	7:49	164 160-168
1.50	11:26	3:41	7:22	164 162-166
2.00	15:17	3:51	7:42	164 162-164
2.50	19:15	3:58	7:56	163 162-166
3.00	23:13	3:59	7:57	163 162-170
3.50	27:25	4:12	8:23	162 160-164
4.00	31:29	4:04	8:08	163 162-166
4.50	35:11	3:42	7:23	163 160-166
5.00	39:08	3:57 +11	7:55	163 156-166
5.50	42:49	3:41	7:23	163 158-166
6.00	46:36	3:47	7:34	162 160-164
6.50	50:33	3:57	7:54	162 156-164
7.00	54:24	3:50	7:41	162 160-164
7.50	58:12	3:48	7:36	162 160-164
8.00	1:02:03	3:51	7:43	162 158-164
8.50	1:05:52	3:48	7:36	161 160-166
9.00	1:09:45	3:54	7:48	161 160-164
9.50	1:13:36	3:51	7:41	161 158-164
10.00	1:17:35	3:59	7:58	161 158-164
10.50	1:21:31	3:56	7:52	160 158-162
11.00	1:25:29	3:59	7:57	161 158-162
11.50	1:30:04	4:35 +10	9:10	160 158-164
12.00	1:34:21	4:17	8:33	160 158-164
12.50	1:38:06	3:45	7:31	162 160-164
13.00	1:41:58	3:51	7:43	161 158-164
13.34	1:44:40	2:42	7:52	164 160-166

Cadence

162 (170 max) Stride Length: 127cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	162	13.3	1:44:15	7:51
Walk	0.1	118	0	4	9:16
Pause	0.3	-	-	21	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:52	49.31%	More
800m	3:31	7:05	56.43%	More
1km	4:28	7:12	57.88%	More
Mile	7:28	7:28	58.88%	More
5k	23:40	7:37	63.25%	More
5 miles	38:14	7:39	63.80%	More
10k	47:41	7:40	63.93%	More
10 miles	1:17:35	7:46	64.98%	More
Half	1:42:44	7:51	64.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:42	6:42	65.61
5km	22:16	7:10	67.21
5M	36:52	7:22	66.18
10km	46:25	7:28	65.67
10M	1:16:52	7:41	65.59
Half	1:42:21	7:49	64.69
20M	2:40:16	8:01	65.46
Mara	3:33:23	8:09	65.56

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