Sat 30th Nov 2019 at 3:00pm by purephase

Run > Cross Country

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Time
30:07
Miles
3.17
Min/mi
9:30
Pacing
67%
WAVA
50.73
Stride(cm)
101
Cals
354
Cadence
167
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 6:27(6:27/km) 67cal 9.3/10.38kmph
2) 1km - 5:39(5:39/km) 68cal 10.62/14.44kmph
3) 1km - 5:48(5:48/km) 71cal 10.36/12.73kmph
4) 1km - 5:46(5:46/km) 72cal 10.4/15.35kmph
5) 1km - 5:45(5:45/km) 68cal 10.44/12.93kmph
6) 0.1km - 42(6:52/km) 8cal 8.73/10.52kmph

6:27 5:39 5:48 5:46 5:45 42

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	1:24	1:24	11:10	157 100-172
0.25	2:44	1:20	10:43	162 156-168
0.38	3:51	1:07	8:58	161 158-164
0.50	5:16	1:25	11:18	164 162-168
0.63	6:28	1:12	9:37	162 156-166
0.75	7:41	1:13	9:42	164 156-166
0.88	8:51	1:10	9:19	162 158-166
1.00	10:01	1:10	9:24	164 162-166
1.13	12:03	2:01 +1:00	16:11	168 162-174
1.25	13:09	1:07	8:53	168 158-174
1.38	14:10	1:01	8:04	169 162-174
1.50	15:31	1:21	10:51	167 164-172
1.63	16:41	1:10	9:20	167 162-170
1.75	18:41	2:00 +53	15:57	168 162-174
1.88	19:53	1:12	9:40	172 166-178
2.00	21:02	1:09	9:11	172 164-178
2.13	22:13	1:11	9:28	169 162-176
2.25	23:26	1:12	9:40	171 164-174
2.38	25:08	1:42 +48	13:35	173 160-180
2.50	26:31	1:24	11:10	172 166-174
2.63	28:16	1:45 +41	13:59	169 164-172
2.75	29:20	1:04	8:33	171 160-174
2.88	30:34	1:13	9:46	169 164-172
3.00	31:48	1:14	9:52	171 166-174
3.13	32:58	1:10	9:23	172 166-174
3.17	33:29	31	11:40	167 164-170

Cadence

167 (180 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.6	167	3.2	30:01	10:34
Walk	0.3	100	0	6	12:58
Pause	9.1	-	-	3:22	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:55	42.77%	More
800m	4:28	9:00	44.42%	More
1km	5:37	9:03	46.07%	More
Mile	9:50	9:50	44.71%	More
5k	32:41	10:31	45.79%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:52	8:52	49.58
5km	29:29	9:29	50.76
5M	48:49	9:46	49.98
10km	1:01:28	9:54	49.59
10M	1:41:47	10:11	49.53
Half	2:15:31	10:21	48.86
20M	3:32:13	10:37	49.44
Mara	4:42:33	10:47	49.51

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