Tue 21st Jan 2020 at 7:00am by daveeggleton

Run > General

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Time
30:00
Miles
4.00
Min/mi
7:30
Pacing
87%
WAVA
56.46
Stride(cm)
121
Cals
472
Cadence
177
Asc(m)
38
Surface
Road

Notes & Comments

Split Summary
===
1) 0.75m - 5:19(7:05/m) 87cal 8.47/11.54mph
2) 0.25m - 2:17(9:06/m) 32cal 6.59/8.37mph
3) 0.75m - 5:14(6:59/m) 89cal 8.6/10.83mph
4) 0.25m - 2:10(8:38/m) 30cal 6.95/8.41mph
5) 0.75m - 5:15(7:00/m) 88cal 8.56/10.1mph
6) 0.25m - 2:17(9:06/m) 30cal 6.59/8.12mph
7) 0.75m - 5:14(6:58/m) 88cal 8.61/9.81mph
8) 0.25m - 2:15(9:01/m) 28cal 6.66/9.6mph

5:19 2:17 5:14 2:10 5:15 2:17 5:14 2:15

Pace

14%

34%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	56	56	7:31	182 180-188	1/1
0.25	1:48	52	6:53	183 178-188	2/0
0.38	2:42	54	7:15	180 178-182	1/2
0.50	3:34	51	6:49	179 176-182	1/1
0.63	4:27	54	7:10	180 178-182	1/1
0.75	5:20	52	6:59	177 174-182	2/1
0.88	6:27	1:07	8:54	168 166-172	1/2
1.00	7:36	1:09	9:14	169 168-172	1/1
1.13	8:25	50	6:37	177 174-180	2/1
1.25	9:19	53	7:07	176 176-178	0/1
1.38	10:11	52	6:58	176 174-178	1/2
1.50	11:04	53	7:05	178 176-180	1/1
1.63	11:54	50	6:42	180 178-182	1/1
1.75	12:50	55	7:23	179 178-180	1/1
1.88	13:53	1:03	8:25	171 166-180	0/1
2.00	14:59	1:06	8:51	173 172-174	1/1
2.13	15:50	51	6:45	179 176-180	2/1
2.25	16:45	55	7:19	180 178-184	1/2
2.38	17:42	57	7:34	181 178-184	1/0
2.50	18:31	49	6:35	182 180-184	2/0
2.63	19:23	52	6:53	181 180-184	1/2
2.75	20:15	52	6:57	181 180-186	1/1
2.88	21:29	1:15	9:58	169 164-178	1/1
3.00	22:30	1:01	8:05	172 170-174	2/0
3.13	23:26	56	7:27	179 176-182	1/2
3.25	24:20	54	7:13	167 120-182	1/1
3.38	25:12	53	7:00	180 178-182	2/0
3.50	26:06	54	7:12	181 178-186	0/2
3.63	26:56	49	6:32	183 180-184	1/1
3.75	27:45	49	6:34	185 184-188	1/1
3.88	28:53	1:08	9:07	172 162-180	2/0
4.00	30:00	1:07	8:55	172 170-174	1/2

Elevation

Asc 38m, Range 2m, Flat prediction 30:00

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

177 (188 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	177	4	29:48	7:30
Walk	0.7	120	0	12	7:40

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:30	45.87%	More
800m	3:22	6:47	50.08%	More
1km	4:17	6:53	51.81%	More
Mile	7:21	7:21	52.40%	More
5k	23:10	7:27	56.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:04	6:04	63.43
5km	22:25	7:13	58.25
5M	38:48	7:46	54.88
10km	49:50	8:01	53.46
10M	1:26:13	8:37	51.09
Half	1:57:40	8:59	49.16
20M	3:11:34	9:35	47.85
Mara	4:21:29	9:59	46.74

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