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Tue 10th Jan 2017 at 6:00pm by Winniefree

Run > Race

PFRAC Winter Handicap Race 6

v windy

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Time
49:40
Miles
4.40
Min/mi
11:17
Pacing
71%
WAVA
47.38
Stride(cm)
91
Cals
493
Cadence
157
Asc(m)
42
Hillscore
18
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 11:26(11:26/m) 119cal 5.25/6.7mph
2) 1m - 14:01(14:01/m) 97cal 4.28/7.66mph
3) 1m - 9:33(9:33/m) 118cal 6.29/7.24mph
4) 1m - 11:07(11:07/m) 112cal 5.4/7.37mph
5) 0.4m - 3:33(8:58/m) 47cal 6.7/9.1mph

11:26 14:01 9:33 11:07 3:33

Pace

17%

16%

13%

10%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:24	1:24	11:12	155 122-166	1/0
0.25	2:45	1:21	10:45	156 156-158	4/0
0.38	4:01	1:16	10:11	158 154-164	5/0
0.50	5:53	1:52	14:54	152 146-156	9/0
0.63	7:15	1:22	10:59	158 154-162	4/0
0.75	8:44	1:29	11:48	156 154-160	6/0
0.88	10:13	1:29	11:54	155 154-156	3/0
1.00	11:47	1:34	12:29	156 154-156	8/0
1.13	13:26	1:40	13:17	154 152-156	7/0
1.25	15:06	1:40	13:17	151 148-156	10/0
1.38	17:21	2:15	18:03	128 102-146	18/0
1.50	19:18	1:57	15:34	142 106-150	15/0
1.63	21:31	2:12	17:40	129 104-154	17/0
1.75	23:31	2:00	16:00	136 110-166	7/0
1.88	24:46	1:16	10:05	164 150-172	1/9
2.00	25:48	1:02	8:15	169 166-172	0/13
2.13	26:53	1:05	8:41	170 168-172	0/10
2.25	28:00	1:07	8:58	168 166-170	0/14
2.38	29:08	1:08	9:03	167 164-170	0/15
2.50	30:17	1:09	9:08	169 168-172	0/17
2.63	31:22	1:06	8:45	166 162-170	0/13
2.75	32:32	1:09	9:15	164 162-166	0/6
2.88	33:58	1:26	11:28	156 148-162	6/0
3.00	35:21	1:23	11:04	156 148-166	3/2
3.13	37:11	1:50	14:39	145 102-154	18/0
3.25	39:44	2:33	20:23	128 102-156	16/0
3.38	41:21	1:37	12:58	152 148-156	9/1
3.50	42:43	1:22	10:54	159 150-166	5/7
3.63	43:49	1:06	8:51	170 168-172	0/15
3.75	44:56	1:07	8:55	167 162-172	0/15
3.88	45:59	1:03	8:26	169 168-172	0/9
4.00	47:03	1:04	8:29	172 170-174	0/13
4.13	48:08	1:05	8:40	168 164-170	0/8
4.25	49:16	1:08	9:04	164 162-166	0/5
4.38	50:25	1:09	9:14	165 162-168	0/1

Elevation

Asc 42m, Range 125m, Flat prediction 38:25

Elevation Graph

Biggest Climbs (m)	Min/mi
125 4.4%	13:26
51 7.1%	15:30
See your biggest climbs

Cadence

157 (174 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.4	159	4.2	45:40	10:58
Walk	9.6	107	0.2	4:51	21:53

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:04	8:20	47.64%	More
800m	4:14	8:32	51.21%	More
1km	5:21	8:36	52.85%	More
Mile	8:55	8:55	53.84%	More
5k	35:02	11:17	47.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:20	10:20	46.42
5km	34:21	11:03	48.19
5M	56:52	11:22	47.12
10km	1:11:36	11:31	46.59
10M	1:58:35	11:52	46.42
Half	2:37:52	12:03	46.17
20M	4:07:14	12:22	45.45
Mara	5:29:09	12:34	44.75

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