Sat 21st Mar 2020 at 8:00am by greenfields

Run > Long Run

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Time
3:08:21
Miles
16.49
Min/mi
11:25
Pacing
0%
WAVA
44.89
Stride(cm)
88
Cals
2169
Cadence
159
Asc(m)
467
Hillscore
30
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 10:25(10:25/m) 139cal 5.76/6.43mph
2) 1m - 10:04(10:04/m) 137cal 5.96/7.01mph
3) 1m - 12:09(12:09/m) 130cal 4.93/6.26mph
4) 1m - 11:59(11:59/m) 125cal 5/7.41mph
5) 1m - 9:25(9:25/m) 136cal 6.38/6.87mph
6) 1m - 9:56(9:56/m) 137cal 6.04/7.39mph
7) 1m - 8:58(8:58/m) 138cal 6.69/7.66mph
8) 1m - 8:59(8:59/m) 137cal 6.67/7.95mph
9) 1m - 7:44(7:44/m) 140cal 7.75/9.89mph
10) 1m - 7:13(7:13/m) 133cal 8.31/10.85mph
11) 1m - 11:02(11:02/m) 132cal 5.44/7.68mph
12) 1m - 10:25(10:25/m) 141cal 5.76/6.91mph
13) 1m - 12:18(12:18/m) 136cal 4.88/7.74mph
14) 1m - 15:19(15:19/m) 135cal 3.92/6.37mph
15) 1m - 14:07(14:07/m) 108cal 4.25/6.14mph
16) 1m - 18:13(18:13/m) 106cal 3.29/7.22mph
17) 0.49m - 10:03(20:21/m) 59cal 2.95/6.45mph

10:25 10:04 12:09 11:59 9:25 9:56 8:58 8:59 7:44 7:13 11:02 10:25 12:18 15:19 14:07 18:13 10:03

Pace

77%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:16	5:16	10:32	171 160-176	9/11
1.00	10:24	5:08	10:17	173 166-178	8/10
1.50	15:22	4:58	9:55	173 166-176	2/9
2.00	20:29	5:07	10:13	173 166-176	13/10
2.50	27:21	6:52	13:45	146 110-176	42/0
3.00	32:38	5:17	10:34	174 168-178	6/2
3.50	39:56	7:18	14:36	137 106-178	26/3
4.00	44:59	5:03 +22	10:07	168 110-178	1/56
4.50	49:38	4:38	9:17	170 162-186	6/34
5.00	54:24	4:46	9:33	174 162-182	6/10
5.50	59:14	4:50 +4	9:39	169 116-180	5/20
6.00	1:05:08	5:54 +44	11:48	175 108-186	9/4
6.50	1:09:32	4:25	8:49	176 168-186	1/15
7.00	1:14:22	4:49 +15	9:38	174 162-188	8/13
7.50	1:20:10	5:49 +1:07	11:37	176 166-190	4/11
8.00	1:24:28	4:18	8:36	180 172-190	4/7
8.50	1:29:04	4:36 +25	9:12	182 120-200	11/7
9.00	1:32:37	3:33	7:07	196 190-202	32/6
9.50	1:35:45	3:08	6:16	196 190-200	10/22
10.00	1:39:52	4:06 +1	8:13	185 162-200	15/18
10.50	2:08:53	29:01 +23:11	58:02	149 102-180	21/13
11.00	2:14:04	5:12	10:24	166 154-178	9/25
11.50	2:20:18	6:13 +51	12:27	172 162-178	2/4
12.00	2:25:21	5:03	10:06	173 164-178	4/3
12.50	2:31:37	6:16 +15	12:32	170 166-174	6/5
13.00	2:38:38	7:01 +44	14:02	160 108-184	7/7
13.50	2:49:15	10:37 +3:05	21:13	147 82-246	49/7
14.00	3:04:31	15:17 +7:31	30:33	144 84-172	8/16
14.50	3:11:34	7:03 +23	14:06	145 120-168	2/12
15.00	3:19:11	7:37 +8	15:13	128 102-170	9/2
15.50	3:26:58	7:48	15:35	122 94-188	47/0
16.00	3:38:11	11:12 +48	22:25	113 82-160	24/38
16.49	3:55:08	16:57 +6:54	34:21	125 82-178	38/14

Elevation

Asc 467m, Range 138m, Flat prediction 2:30:10

Elevation Graph

Biggest Climbs (m)	Min/mi
87 10.0%	20:22
73 3.3%	12:05
50 6.5%	14:01
35 5.0%	1:02:48
18 3.7%	12:20
15 1.4%	8:50
See your biggest climbs

Cadence

159 (246 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	62.3	173	13.9	2:17:16	11:37
Walk	27.9	111	2.6	1:12:34	28:20
Still	0.3	-	-	49	-
Pause	9.4	-	-	24:30	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:23	5:32	60.78%	More
800m	3:06	6:14	63.66%	More
1km	4:01	6:28	63.97%	More
Mile	6:38	6:38	65.66%	More
5k	26:13	8:26	56.62%	More
5 miles	45:23	9:05	53.29%	More
10k	56:41	9:07	53.31%	More
10 miles	1:39:43	9:58	50.12%	More
Half	2:39:40	12:11	41.42%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:30	7:30	58.15
5km	27:38	8:54	53.72
5M	47:45	9:33	50.66
10km	1:01:18	9:52	49.30
10M	1:45:58	10:36	47.16
Half	2:24:33	11:02	45.40
20M	3:55:09	11:45	44.22
Mara	5:20:47	12:15	43.22

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