Sun 26th Jan 2020 at 9:00am by davidwilson666

Run > General

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Time
3:00:30
Miles
21.71
Min/mi
8:19
Pacing
15%
WAVA
56.51
Stride(cm)
114
Cals
2365
Cadence
170
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:46(8:46/m) 108cal
2) 1m - 8:12(8:12/m) 109cal
3) 1m - 8:15(8:15/m) 109cal
4) 1m - 8:13(8:13/m) 108cal
5) 1m - 8:00(8:00/m) 108cal
6) 1m - 8:10(8:10/m) 109cal
7) 1m - 8:09(8:09/m) 109cal
8) 1m - 7:59(7:59/m) 110cal
9) 1m - 8:21(8:21/m) 109cal
10) 1m - 8:07(8:07/m) 110cal
11) 1m - 7:58(7:58/m) 110cal
12) 1m - 8:08(8:08/m) 109cal
13) 1m - 7:45(7:45/m) 111cal
14) 1m - 7:51(7:51/m) 109cal
15) 1m - 8:37(8:37/m) 109cal
16) 1m - 8:45(8:45/m) 110cal
17) 1m - 8:44(8:44/m) 109cal
18) 1m - 9:16(9:16/m) 109cal
19) 1m - 8:36(8:36/m) 107cal
20) 1m - 9:05(9:05/m) 107cal
21) 1m - 7:57(7:57/m) 109cal
22) 0.71m - 5:36(7:50/m) 77cal

8:46 8:12 8:15 8:13 8:00 8:10 8:09 7:59 8:21 8:07 7:58 8:08 7:45 7:51 8:37 8:45 8:44 9:16 8:36 9:05 7:57 5:36

Pace

20%

61%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
1.00	8:46	8:46	8:46	167 156-178
2.00	16:57	8:12	8:12	170 160-180
3.00	25:12	8:15	8:15	170 164-184
4.00	33:25	8:13	8:13	171 158-176
5.00	41:24	8:00	8:00	170 166-176
6.00	49:34	8:10	8:10	171 162-178
7.00	57:43	8:09	8:09	172 164-178
8.00	1:05:43	7:59	7:59	173 168-178
9.00	1:14:03	8:21	8:21	172 160-178
10.00	1:22:11	8:08	8:08	173 166-180
11.00	1:30:09	7:58	7:58	173 170-178
12.00	1:38:18	8:08	8:08	174 166-180
13.00	1:46:02	7:45	7:45	174 168-178
14.00	1:59:20	13:17 +5:27	13:17	172 158-178
15.00	2:07:57	8:37	8:37	168 162-176
16.00	2:16:45	8:49 +4	8:49	166 158-174
17.00	2:25:29	8:44	8:44	167 164-176
18.00	2:34:46	9:17	9:17	165 160-174
19.00	2:44:12	9:25 +49	9:25	169 162-176
20.00	3:02:26	18:14 +9:11	18:14	166 156-176
21.00	3:10:30	8:04 +6	8:04	172 148-178
21.71	3:16:09	5:39 +2	7:54	170 164-174

Cadence

170 (184 max) Stride Length: 114cm Run: 76.6% Walk: 23.4%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:09	43.04%	More
800m	3:46	7:34	46.64%	More
1km	4:43	7:36	48.69%	More
Mile	7:38	7:38	51.83%	More
5k	24:33	7:54	54.73%	More
5 miles	40:07	8:01	54.34%	More
10k	49:47	8:01	54.64%	More
10 miles	1:20:31	8:03	55.77%	More
Half	1:46:16	8:07	55.88%	More
20 miles	3:01:29	9:04	51.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:55	6:55	57.14
5km	22:59	7:24	58.45
5M	38:04	7:37	57.27
10km	47:56	7:43	56.75
10M	1:19:22	7:56	56.58
Half	1:45:40	8:04	55.77
20M	2:45:28	8:16	56.44
Mara	3:40:18	8:25	56.52

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