Sat 13th Jun 2020 at 9:00am by wAckie Racer

Run > Race Pace

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Time
21:29
Miles
3.10
Min/mi
6:56
Pacing
95%
WAVA
70.67
Stride(cm)
135
Cals
388
Cadence
173
Surface
Road

Notes & Comments

Rainbow league coronarun #3 , Legs & immune system still not recovered from last weekends 60k despite taking 2 rest days this week. Working tomorrow so will give the long run a miss

Split Summary
===
1) 0.62m - 4:06(6:36/m) 74cal 9.1/10.81mph
2) 0.62m - 4:17(6:53/m) 78cal 8.71/9.1mph
3) 0.62m - 4:15(6:50/m) 79cal 8.79/9.2mph
4) 0.62m - 4:26(7:08/m) 79cal 8.42/8.66mph
5) 0.62m - 4:25(7:11/m) 78cal 8.36/9.16mph

4:06 4:17 4:15 4:26 4:25

Pin Map

0mi in 0

Pace

84%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	45	45	5:58	184 122-196
0.25	1:33	48	6:23	183 180-186
0.38	2:23	50	6:42	178 174-180
0.50	3:15	52	6:57	175 174-178
0.63	4:08	53	7:02	174 174-176
0.75	5:01	53	7:04	174 172-176
0.88	5:54	54	7:09	175 174-176
1.00	6:46	52	6:55	172 170-176
1.13	7:36	49	6:36	175 170-178
1.25	8:25	50	6:37	174 172-178
1.38	9:16	51	6:47	174 172-178
1.50	10:05	49	6:32	171 170-172
1.63	10:56	51	6:49	171 170-172
1.75	11:49	53	7:01	172 170-174
1.88	12:41	52	7:00	170 168-172
2.00	13:34	53	7:03	170 168-172
2.13	14:28	54	7:13	170 168-172
2.25	15:22	53	7:08	169 168-170
2.38	16:16	54	7:10	170 168-172
2.50	17:09	54	7:09	170 168-170
2.63	18:04	54	7:15	169 168-170
2.75	18:57	53	7:08	169 168-170
2.88	19:51	54	7:13	170 168-172
3.00	20:42	51	6:49	170 168-172
3.10	21:29	47	7:39	167 160-170

Cadence

173 (196 max) Stride Length: 135cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	172	3.1	21:29	6:56
Walk	0.0	122	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:06	56.31%	More
800m	3:13	6:28	62.91%	More
1km	4:05	6:34	64.52%	More
Mile	6:45	6:45	66.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:29	6:29	68.91
5km	21:32	6:56	70.65
5M	35:40	7:08	69.59
10km	44:54	7:14	69.08
10M	1:14:21	7:26	69.02
Half	1:38:59	7:33	68.11
20M	2:35:00	7:45	68.93
Mara	3:26:23	7:53	69.03

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