Wed 13th Nov 2019 at 7:00pm by Chris Phillips

Run > Track Session

v cold

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Time
30:10
Miles
3.51
Min/mi
8:36
Pacing
65.6%
WAVA
52.43
Stride(cm)
102
Cals
367
Cadence
184
Asc(m)
61
Surface
Road

Notes & Comments

Split Summary
===
1) 0.31m - 2:02(6:32/m) 33cal 9.19/9.77mph
2) 0.06m - 1:05(19:34/m) 5cal 3.06/9.02mph
3) 0.14m - 55(6:23/m) 17cal 9.4/11.65mph
4) 0.03m - 30(15:58/m) 3cal 3.76/9.62mph
5) 0.3m - 2:00(6:46/m) 30cal 8.86/9.33mph
6) 0.06m - 1:01(18:13/m) 5cal 3.29/8.83mph
7) 0.15m - 59(6:37/m) 10cal 9.07/8.6mph
8) 0.03m - 31(17:17/m) 3cal 3.47/8.68mph
9) 0.29m - 1:58(6:46/m) 34cal 8.86/9.89mph
10) 0.05m - 1:00(18:06/m) 5cal 3.32/8.52mph
11) 0.15m - 1:00(6:40/m) 17cal 9/10.96mph
12) 0.03m - 30(18:19/m) 3cal 3.27/9.27mph
13) 0.29m - 2:00(6:55/m) 33cal 8.67/9.58mph
14) 0.05m - 1:00(19:37/m) 5cal 3.06/8.37mph
15) 0.15m - 1:01(6:51/m) 11cal 8.76/8.25mph
16) 0.03m - 32(16:36/m) 3cal 3.61/8.37mph
17) 0.3m - 1:58(6:38/m) 34cal 9.03/10.18mph
18) 0.05m - 1:00(19:12/m) 4cal 3.13/8.75mph
19) 0.15m - 1:00(6:42/m) 16cal 8.95/9.39mph
20) 0.03m - 30(18:09/m) 3cal 3.31/9.29mph
21) 0.29m - 2:00(6:50/m) 34cal 8.78/9.77mph
22) 0.05m - 1:00(20:40/m) 5cal 2.9/8.64mph
23) 0.14m - 59(6:50/m) 16cal 8.79/9.58mph
24) 0.03m - 30(16:50/m) 3cal 3.56/9.12mph
25) 0.29m - 2:01(6:59/m) 30cal 8.59/8.87mph
26) 0.06m - 1:01(17:40/m) 5cal 3.4/8.31mph
27) 0.01m - 6(18:48/m) 3.19/3.3mph

2:02 1:05 55 30 2:00 1:01 59 31 1:58 1:00 1:00 30 2:00 1:00 1:01 32 1:58 1:00 1:00 30 2:00 1:00 59 30 2:01 1:01 6

Pace

26%

37%

30%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	47	47	6:18	195 188-198	3/0
0.25	1:36	49	6:33	195 192-198	1/3
0.38	3:08	1:32	12:16	168 108-192	2/1
0.50	3:57	49	6:28	196 192-198	2/3
0.63	5:03	1:07	8:52	177 120-198	2/1
0.75	5:54	51	6:44	195 194-198	2/3
0.88	7:12	1:18	10:27	176 112-194	2/1
1.00	8:14	1:02	8:13	172 112-198	2/3
1.13	9:24	1:10	9:23	168 120-198	2/1
1.25	10:13	48	6:27	196 194-198	2/3
1.38	11:13	1:00	7:58	192 190-194	2/1
1.50	12:32	1:19	10:36	164 106-198	2/3
1.63	13:43	1:11	9:29	175 90-198	2/1
1.75	14:33	50	6:40	196 192-200	2/3
1.88	15:26	53	7:01	192 190-196	2/1
2.00	16:54	1:28	11:43	161 108-200	2/3
2.13	18:08	1:14	9:54	194 190-196	2/1
2.25	18:54	46	6:10	197 196-198	2/3
2.38	19:46	52	6:54	194 192-198	2/1
2.50	21:16	1:30	12:02	176 122-196	2/3
2.63	22:22	1:06	8:50	188 122-198	2/1
2.75	23:17	54	7:14	187 122-196	2/2
2.88	24:08	51	6:49	193 190-194	2/1
3.00	25:39	1:31	12:11	176 122-192	2/2
3.13	26:30	51	6:51	196 194-198	2/1
3.25	27:39	1:09	9:12	180 122-198	2/2
3.38	28:31	52	6:57	195 194-196	2/1
3.50	30:02	1:30	12:04	176 122-192	2/2
3.51	30:10	8	18:06	122 122-122	0/0

Elevation

Asc 61m, Range 5m, Flat prediction 30:10

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

184 (200 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.9	194	3.2	23:13	7:19
Walk	23.1	117	0.3	6:57	20:36

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:17	50.71%	More
800m	3:52	7:46	47.59%	More
1km	5:00	8:03	47.95%	More
Mile	7:58	7:58	51.51%	More
5k	26:20	8:29	52.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:58	7:58	51.47
5km	26:30	8:32	52.62
5M	43:54	8:47	51.62
10km	55:16	8:54	51.17
10M	1:31:31	9:09	51.03
Half	2:01:51	9:18	50.29
20M	3:10:48	9:32	50.89
Mara	4:14:02	9:42	50.97

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