Thu 19th Apr 2018 at 3:00pm by simonkissam

Run > Tempo

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Time
1:08:01
Miles
9.73
Min/mi
6:59
Pacing
0%
WAVA
63.02
Stride(cm)
131
Cals
983
Cadence
176
Asc(m)
177
Hillscore
7
Surface
Road

Notes & Comments

Split Summary
===
1) 0.49m - 4:12(8:38/m) 48cal 6.95/7.7mph
2) 1.98m - 15:01(7:34/m) 201cal 7.93/8.75mph
3) 1m - 6:14(6:14/m) 96cal 9.63/10.52mph
4) 1m - 6:03(6:03/m) 98cal 9.92/10.6mph
5) 1m - 5:48(5:48/m) 105cal 10.34/11.29mph
6) 1m - 5:40(5:40/m) 102cal 10.58/11.4mph
7) 0.24m - 1:18(5:29/m) 25cal 10.95/11.25mph
8) 1m - 8:08(8:08/m) 100cal 7.38/11.08mph
9) 1m - 7:31(7:31/m) 102cal 7.98/8.66mph
10) 1m - 7:53(7:53/m) 104cal 7.62/8.35mph
11) 0.03m - 13(8:45/m) 2cal 6.86/6.7mph

Long Run w/ Tempo
800m jog and drills. 15 minute warmup. 25 minute tempo. Easy running to 68 minutes, then 6 hill sprints. Was kind of hailing during the warmup and the first few minutes of the tempo but then stopped and it was a nice tempo, slower the first half and then kind of picked it up, very relaxed and smooth, tempos are definitely my favorite workout #marathonhereIcome

4:12 15:01 6:14 6:03 5:48 5:40 1:18 8:08 7:31 7:53 13

Pace

38%

18%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	15:00	15:00 +10:54	30:01	174 118-186	2/2
1.00	18:57	3:56	7:53	172 166-176	3/25
1.50	22:45	3:48	7:36	172 168-174	7/8
2.00	26:33	3:48	7:36	173 164-176	3/2
2.50	31:57	5:24 +1:39	10:47	174 172-196	11/3
3.00	35:08	3:11	6:23	184 180-192	7/2
3.50	38:10	3:02	6:04	181 166-186	1/5
4.00	41:12	3:02	6:04	182 174-186	2/2
4.50	44:13	3:00	6:00	181 178-184	3/1
5.00	47:11	2:58	5:57	180 174-184	3/4
5.50	50:00	2:49	5:38	182 172-186	4/6
6.00	52:52	2:52	5:44	182 178-186	12/15
6.50	55:40	2:49	5:37	184 180-190	22/28
7.00	1:00:54	5:13 +1:51	10:26	174 118-190	13/16
7.50	1:05:13	4:20	8:40	167 158-172	32/4
8.00	1:08:54	3:41	7:21	172 168-176	5/8
8.50	1:12:45	3:51	7:42	171 168-172	11/11
9.00	1:16:41	3:56	7:53	171 168-172	5/7
9.50	1:20:33	3:52	7:43	171 166-172	19/4
9.73	1:22:26	1:53	8:07	168 160-172	2/12

Elevation

Asc 177m, Range 47m, Flat prediction 1:06:25

Elevation Graph

Biggest Climbs (m)	Min/mi
36 3.9%	8:10
23 2.3%	7:43
11 3.6%	8:13
See your biggest climbs

Cadence

176 (196 max) Stride Length: 131cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	82.6	176	9.7	1:07:28	7:18
Walk	13.3	118	0	11:28	45:58:36
Pause	4.1	-	-	3:30	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:21	5:26	55.24%	More
800m	2:43	5:28	64.51%	More
1km	3:26	5:31	66.33%	More
Mile	5:36	5:36	68.17%	More
5k	18:02	5:48	71.80%	More
5 miles	32:27	6:29	65.46%	More
10k	41:35	6:41	64.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:06	6:06	62.51
5km	20:17	6:32	63.85
5M	33:35	6:43	63.26
10km	42:17	6:48	62.94
10M	1:10:01	7:00	63.01
Half	1:33:13	7:07	62.24
20M	2:25:59	7:18	62.98
Mara	3:14:22	7:25	63.07

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