Sun 19th Jan 2020 at 8:00am by icemaiden

Run > Long Run

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Time
2:48:00
Miles
14.08
Min/mi
11:56
Pacing
89%
WAVA
49.83
Stride(cm)
75
Cals
1397
Cadence
179
Asc(m)
222
Hillscore
2
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 11:35(11:35/m) 106cal 5.18/0mph
2) 1m - 12:09(12:09/m) 99cal 4.94/0mph
3) 1m - 11:45(11:45/m) 103cal 5.11/0mph
4) 1m - 12:04(12:04/m) 98cal 4.97/0mph
5) 1m - 12:22(12:22/m) 100cal 4.85/0mph
6) 1m - 13:09(13:09/m) 85cal 4.56/0mph
7) 1m - 11:53(11:53/m) 97cal 5.05/0mph
8) 1m - 11:46(11:46/m) 102cal 5.1/0mph
9) 1m - 11:33(11:33/m) 97cal 5.19/0mph
10) 1m - 12:01(12:01/m) 95cal 5/0mph
11) 1m - 12:25(12:25/m) 99cal 4.83/0mph
12) 1m - 11:14(11:14/m) 106cal 5.34/0mph
13) 1m - 11:17(11:17/m) 105cal 5.32/0mph
14) 1m - 11:52(11:52/m) 97cal 5.06/0mph
15) 0.08m - 56(12:25/m) 8cal 4.83/0mph

11:35 12:09 11:45 12:04 12:22 13:09 11:53 11:46 11:33 12:01 12:25 11:14 11:17 11:52 56

Pace

29%

15%

37%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:40	5:40	11:20	184 172-190	6/5
1.00	11:35	5:55	11:50	182 122-190	10/1
1.50	17:48	6:13	12:26	179 116-188	12/8
2.00	23:44	5:56	11:51	180 122-188	2/5
2.50	29:30	5:46	11:33	182 124-190	2/8
3.00	35:29	5:59	11:57	177 116-194	5/6
3.50	41:19	5:50	11:41	183 116-188	12/5
4.00	47:33	6:13	12:27	168 90-190	9/6
4.50	53:49	6:16	12:33	176 112-190	13/11
5.00	59:55	6:06	12:13	176 116-186	4/7
5.50	1:06:28	6:32	13:05	176 116-184	11/7
6.00	1:13:06	6:38	13:16	173 114-184	9/9
6.50	1:19:20	6:14	12:28	178 108-188	8/7
7.00	1:24:58	5:38	11:16	184 178-188	11/10
7.50	1:31:11	6:13	12:26	171 116-190	9/4
8.00	1:36:43	5:33	11:05	184 180-186	11/17
8.50	1:42:45	6:02	12:04	182 168-188	8/6
9.00	1:48:17	5:31	11:03	182 166-188	7/13
9.50	1:54:36	6:19	12:39	181 116-188	9/11
10.00	2:00:17	5:41	11:22	182 178-186	13/11
10.50	2:06:31	6:14	12:28	177 116-188	7/14
11.00	2:12:42	6:11	12:21	168 116-194	5/7
11.50	2:18:13	5:31	11:01	186 182-190	4/8
12.00	2:23:56	5:43	11:27	185 180-188	6/6
12.50	2:29:38	5:42	11:24	179 116-188	2/7
13.00	2:35:12	5:34	11:09	183 174-190	4/3
13.50	2:41:10	5:58	11:56	180 112-188	8/5
14.00	2:47:04	5:53	11:47	181 158-188	2/6
14.07	2:47:59	55	12:28	176 116-186	0/0

Elevation

Asc 222m, Range 27m, Flat prediction 2:47:57

Elevation Graph

Biggest Climbs (m)	Min/mi
12 3.1%	12:23
11 3.1%	11:41
See your biggest climbs

Cadence

179 (194 max) Stride Length: 75cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.7	182	13.4	2:37:27	11:45
Walk	6.1	122	0.7	10:14	15:07
Still	0.2	-	-	18	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:27	9:53	41.39%	More
800m	5:24	10:51	41.88%	More
1km	6:49	10:58	43.17%	More
Mile	11:10	11:10	44.69%	More
5k	35:26	11:24	49.20%	More
5 miles	58:13	11:39	48.94%	More
10k	1:12:13	11:37	49.43%	More
10 miles	1:59:21	11:56	49.36%	More
Half	2:36:20	11:56	49.60%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:50	9:50	50.74
5km	33:11	10:41	52.54
5M	55:18	11:04	51.52
10km	1:09:49	11:14	51.13
10M	1:56:22	11:38	50.62
Half	2:35:29	11:52	49.53
20M	4:04:52	12:15	49.59
Mara	5:27:11	12:29	49.22

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