Fri 1st May 2020 at 6:00pm by GCRunner

Run > General

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Time
30:58
Miles
4.14
Min/mi
7:29
Pacing
82%
WAVA
61.92
Stride(cm)
122
Cals
491
Cadence
177
Surface
Road

Notes & Comments

Split Summary
===
1) 4.14m - 30:58(7:28/m) 491cal 8.03/10.81mph

30:58

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	1:09	1:09	9:10	178 174-184
0.25	2:13	1:04	8:31	177 176-180
0.38	3:16	1:03	8:23	179 178-182
0.50	4:14	59	7:51	180 176-182
0.63	5:16	1:02	8:13	180 176-182
0.75	6:17	1:01	8:10	181 180-182
0.88	7:33	1:16 +14	10:11	181 178-190
1.00	8:33	59	7:52	178 176-180
1.13	9:30	58	7:41	179 178-182
1.25	10:31	1:01	8:05	179 178-182
1.38	11:57	1:26 +25	11:28	172 116-182
1.50	12:48	51	6:48	179 178-182
1.63	13:44	57	7:33	177 174-180
1.75	14:35	51	6:49	176 172-178
1.88	15:34	58	7:45	175 172-180
2.00	16:29	55	7:23	177 172-184
2.13	17:16	47	6:19	179 174-182
2.25	18:09	53	7:04	176 172-182
2.38	19:02	53	7:02	180 176-182
2.50	20:00	58	7:43	176 174-180
2.63	21:06	1:06 +12	8:48	177 174-182
2.75	22:00	54	7:13	179 174-184
2.88	22:56	56	7:29	178 176-182
3.00	23:42	46	6:06	181 178-182
3.13	24:41	59	7:54	174 172-176
3.25	25:36	55	7:20	178 174-182
3.38	26:32	55	7:24	174 170-180
3.50	27:16	45	5:57	181 178-184
3.63	28:13	57	7:37	175 172-182
3.75	29:19	1:05 +11	8:43	174 170-176
3.88	30:12	53	7:05	178 174-180
4.00	31:02	50	6:39	178 172-182
4.13	31:52	50	6:44	179 172-182
4.14	32:00	8	7:02	174 174-174

Cadence

177 (190 max) Stride Length: 122cm Run: 99.1% Walk: 0.9%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:30	49.99%	More
800m	3:27	6:56	54.77%	More
1km	4:18	6:55	57.29%	More
Mile	7:03	7:03	59.47%	More
5k	23:11	7:28	61.55%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:52	6:52	61.08
5km	22:51	7:21	62.44
5M	37:50	7:34	61.35
10km	47:37	7:40	60.85
10M	1:18:52	7:53	60.70
Half	1:45:00	8:01	59.84
20M	2:44:25	8:13	60.56
Mara	3:38:55	8:21	60.65

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