Sat 15th Feb 2020 at 7:00am by Night..Nurse

Run > General

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Time
3:00:03
Miles
19.14
Min/mi
9:24
Pacing
84%
WAVA
66.09
Stride(cm)
93
Cals
2232
Cadence
184
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:44(8:44/m) 118cal 6.87/9.31mph
2) 1m - 9:18(9:18/m) 117cal 6.46/7.89mph
3) 1m - 9:09(9:09/m) 118cal 6.55/7.37mph
4) 1m - 9:01(9:01/m) 117cal 6.65/7.22mph
5) 1m - 9:14(9:14/m) 120cal 6.5/7.76mph
6) 1m - 8:33(8:33/m) 120cal 7.02/11.48mph
7) 1m - 9:03(9:03/m) 115cal 6.63/7.81mph
8) 1m - 9:35(9:35/m) 117cal 6.26/7.26mph
9) 1m - 8:58(8:58/m) 118cal 6.69/9.1mph
10) 1m - 9:30(9:30/m) 118cal 6.32/9.23mph
11) 1m - 9:15(9:15/m) 118cal 6.49/7.26mph
12) 1m - 10:04(10:04/m) 111cal 5.96/8.33mph
13) 1m - 11:08(11:08/m) 106cal 5.39/8.45mph
14) 1m - 9:01(9:01/m) 120cal 6.66/8.1mph
15) 1m - 10:29(10:29/m) 115cal 5.72/7.47mph
16) 1m - 9:39(9:39/m) 113cal 6.22/7.7mph
17) 1m - 9:30(9:30/m) 120cal 6.32/9.6mph
18) 1m - 9:45(9:45/m) 116cal 6.15/8.6mph
19) 1m - 8:53(8:53/m) 118cal 6.76/7.62mph
20) 0.14m - 1:15(8:53/m) 17cal 6.75/7.22mph

8:44 9:18 9:09 9:01 9:14 8:33 9:03 9:35 8:58 9:30 9:15 10:04 11:08 9:01 10:29 9:39 9:30 9:45 8:53 1:15

Pace

10%

19%

44%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
1.00	8:44	8:44	8:44	187 180-192
2.00	18:29	9:46 +28	9:46	188 176-192
3.00	27:39	9:09	9:09	186 172-192
4.00	36:40	9:01	9:01	187 180-192
5.00	45:54	9:14	9:14	186 172-200
6.00	54:27	8:33	8:33	187 174-192
7.00	1:03:30	9:03	9:03	185 176-192
8.00	1:13:22	9:52 +17	9:52	182 120-192
9.00	1:22:20	8:58	8:58	186 178-194
10.00	1:31:50	9:30	9:30	182 174-190
11.00	1:41:05	9:15	9:15	179 174-188
12.00	1:51:25	10:20 +16	10:20	180 168-192
13.00	2:02:33	11:08	11:08	179 168-188
14.00	2:11:34	9:01	9:01	185 176-190
15.00	2:22:08	10:34 +5	10:34	180 172-190
16.00	2:31:47	9:39	9:39	181 168-192
17.00	2:41:18	9:31 +2	9:31	185 176-192
18.00	2:51:19	10:01 +15	10:01	183 176-190
19.00	3:00:11	8:53	8:53	184 176-192
19.14	3:01:27	1:16	8:58	186 182-190

Cadence

184 (200 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:44	53.79%	More
800m	4:03	8:09	57.44%	More
1km	5:09	8:17	58.75%	More
Mile	8:32	8:32	59.90%	More
5k	27:22	8:48	65.22%	More
5 miles	44:54	8:59	64.99%	More
10k	56:14	9:03	65.03%	More
10 miles	1:31:44	9:10	65.84%	More
Half	2:03:18	9:25	64.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:39	7:39	66.76
5km	25:44	8:17	69.34
5M	42:49	8:34	68.15
10km	54:02	8:42	67.68
10M	1:29:53	8:59	67.19
Half	2:00:00	9:10	65.82
20M	3:08:43	9:26	66.06
Mara	4:11:56	9:37	65.66

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