Thu 26th Dec 2019 at 11:00am by Ralph D

Run > General

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Time
30:13
Miles
4.03
Min/mi
7:30
Pacing
95%
WAVA
63.11
Stride(cm)
124
Cals
485
Cadence
172
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:43(7:43/m) 121cal 7.77/10.4mph
2) 1m - 7:21(7:21/m) 121cal 8.16/8.5mph
3) 1m - 7:33(7:33/m) 121cal 7.94/8.41mph
4) 1m - 7:25(7:25/m) 120cal 8.09/8.43mph
5) 0.03m - 10(6:37/m) 2cal 9.07/8.35mph

7:43 7:21 7:33 7:25 10

Pace

32%

66%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	1:04	1:04	8:32	165 158-170
0.25	2:01	57	7:36	165 162-168
0.38	2:59	58	7:42	165 164-166
0.50	3:54	56	7:26	167 164-172
0.63	4:52	57	7:39	168 166-172
0.75	5:47	56	7:25	169 168-172
0.88	6:45	58	7:43	170 168-170
1.00	7:43	57	7:39	170 168-172
1.13	8:40	57	7:36	171 170-174
1.25	9:34	55	7:17	171 170-172
1.38	10:27	53	7:04	172 172-174
1.50	11:22	55	7:17	173 170-176
1.63	12:19	57	7:37	172 168-178
1.75	13:12	53	7:02	172 168-174
1.88	14:07	55	7:24	172 170-174
2.00	15:04	56	7:31	172 170-174
2.13	16:00	56	7:30	173 172-178
2.25	16:57	57	7:33	173 172-174
2.38	17:50	54	7:08	174 172-176
2.50	18:50	1:00	8:00	175 172-178
2.63	19:44	54	7:10	174 172-176
2.75	20:44	1:00	7:58	175 174-176
2.88	21:41	58	7:41	175 174-176
3.00	22:37	56	7:27	175 174-176
3.13	23:30	53	7:05	174 172-176
3.25	24:27	56	7:31	176 174-176
3.38	25:22	55	7:20	174 172-176
3.50	26:18	57	7:33	174 172-176
3.63	27:16	58	7:40	176 174-178
3.75	28:14	58	7:47	176 174-176
3.88	29:08	54	7:11	178 174-180
4.00	30:02	54	7:15	180 174-184
4.03	30:13	11	6:55	175 174-178

Cadence

172 (184 max) Stride Length: 124cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	172	4	30:13	7:30
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:08	46.55%	More
800m	3:36	7:14	53.85%	More
1km	4:30	7:15	56.10%	More
Mile	7:20	7:20	58.53%	More
5k	23:08	7:27	63.17%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:54	6:54	62.22
5km	22:56	7:23	63.70
5M	37:59	7:36	62.63
10km	47:49	7:42	62.13
10M	1:19:11	7:55	62.02
Half	1:45:25	8:03	61.17
20M	2:45:05	8:15	61.89
Mara	3:39:48	8:23	61.99

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