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Sat 5th Mar 2016 at 9:02am by Jonesy the Jog

Run > General
  • Time
    3:22:12
  • Miles
    26.34
  • Min/mi
    7:41
  • Pacing
    84.1%
  • WAVA
    64.54
  • Stride(cm)
    119
  • Cals
    3353
  • Cadence
    176
  • Asc(m)
    25
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 4:30(4:30/km) 79cal 13.34/14.71kmph
2) 1km - 4:30(4:30/km) 79cal 13.34/16.26kmph
3) 1km - 4:25(4:25/km) 80cal 13.56/14.68kmph
4) 1km - 4:28(4:28/km) 81cal 13.44/13.91kmph
5) 1km - 4:27(4:27/km) 76cal 13.46/15.99kmph
6) 1km - 4:26(4:26/km) 80cal 13.55/15.28kmph
7) 1km - 4:28(4:28/km) 79cal 13.45/15.35kmph
8) 1km - 4:31(4:31/km) 79cal 13.28/15.12kmph
9) 1km - 4:30(4:30/km) 79cal 13.32/13.94kmph
10) 1km - 4:31(4:31/km) 80cal 13.3/14.71kmph
11) 1km - 4:35(4:35/km) 79cal 13.1/14.75kmph
12) 1km - 4:29(4:29/km) 78cal 13.38/14.38kmph
13) 1km - 4:26(4:26/km) 77cal 13.53/15.25kmph
14) 1km - 4:26(4:26/km) 81cal 13.52/14.95kmph
15) 1km - 4:31(4:31/km) 80cal 13.29/14.38kmph
16) 1km - 4:27(4:27/km) 79cal 13.49/14.51kmph
17) 1km - 4:31(4:31/km) 78cal 13.27/14.51kmph
18) 1km - 4:30(4:30/km) 82cal 13.33/15.42kmph
19) 1km - 4:32(4:32/km) 81cal 13.22/14.04kmph
20) 1km - 4:27(4:27/km) 79cal 13.48/15.62kmph
21) 1km - 4:32(4:32/km) 82cal 13.25/15.32kmph
22) 1km - 4:36(4:36/km) 79cal 13.04/14.41kmph
23) 1km - 4:37(4:37/km) 78cal 13.01/14.58kmph
24) 1km - 4:36(4:36/km) 79cal 13.02/14.31kmph
25) 1km - 4:42(4:42/km) 81cal 12.77/13.3kmph
26) 1km - 4:35(4:35/km) 77cal 13.11/16.12kmph
27) 1km - 4:54(4:54/km) 80cal 12.23/16.83kmph
28) 1km - 4:50(4:50/km) 79cal 12.43/14.41kmph
29) 1km - 4:55(4:55/km) 81cal 12.21/13.27kmph
30) 1km - 4:53(4:53/km) 77cal 12.3/12.63kmph
31) 1km - 4:48(4:48/km) 79cal 12.51/13.1kmph
32) 1km - 5:21(5:21/km) 82cal 11.21/12.9kmph
33) 1km - 5:13(5:13/km) 78cal 11.48/14.41kmph
34) 1km - 5:11(5:11/km) 78cal 11.58/13.84kmph
35) 1km - 5:02(5:02/km) 83cal 11.92/13.67kmph
36) 1km - 5:04(5:04/km) 79cal 11.85/12.6kmph
37) 1km - 5:04(5:04/km) 78cal 11.83/13.98kmph
38) 1km - 6:11(6:11/km) 79cal 9.71/13.03kmph
39) 1km - 5:59(5:59/km) 75cal 10.02/14.08kmph
40) 1km - 5:07(5:07/km) 78cal 11.74/13.1kmph
41) 0.38km - 2:32(6:45/km) 28cal 8.89/12.77kmph
42) 1km - 5:03(5:03/km) 78cal 11.89/13.27kmph
43) 1km - 4:44(4:44/km) 78cal 12.7/15.08kmph
44) 0.02km - 3(3:18/km) 1cal 18.22/15.15kmph
4:30 4:30 4:25 4:28 4:27 4:26 4:28 4:31 4:30 4:31 4:35 4:29 4:26 4:26 4:31 4:27 4:31 4:30 4:32 4:27 4:32 4:36 4:37 4:36 4:42 4:35 4:54 4:50 4:55 4:53 4:48 5:21 5:13 5:11 5:02 5:04 5:04 6:11 5:59 5:07 2:32 5:03 4:44 3

Pace

2% 1% 5% 68% 24% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
1.00 7:14 7:14 7:14 184 178-188 12/13
2.00 14:22 7:08 7:08 184 180-188 12/14
3.00 21:31 7:09 7:09 184 180-188 17/16
4.00 28:42 7:11 7:11 184 180-188 10/10
5.00 35:57 7:15 7:15 184 180-188 8/9
6.00 43:12 7:15 7:15 183 180-188 13/10
7.00 50:28 7:16 7:16 182 178-186 9/11
8.00 57:41 7:13 7:13 180 176-184 19/18
9.00 1:04:50 7:08 7:08 179 176-184 21/23
10.00 1:12:04 7:14 7:14 179 176-182 19/19
11.00 1:19:20 7:16 7:16 178 176-182 14/14
12.00 1:26:36 7:16 7:16 178 174-182 27/23
13.00 1:33:51 7:15 7:15 179 176-182 28/31
14.00 1:41:16 7:25 7:25 178 174-186 38/39
15.00 1:48:40 7:25 7:25 175 170-180 30/29
16.00 1:56:14 7:33 7:33 174 172-178 29/31
17.00 2:04:00 7:47 7:47 175 168-184 26/22
18.00 2:11:47 7:47 7:47 172 168-176 17/16
19.00 2:19:34 7:46 7:46 172 168-176 16/16
20.00 2:27:56 8:23 8:23 171 118-176 14/16
21.00 2:36:22 8:26 8:26 170 166-174 13/16
22.00 2:44:27 8:05 8:05 170 168-174 18/19
23.00 2:52:37 8:10 8:10 171 168-174 17/18
24.00 3:02:48 10:11 10:11 156 106-182 22/21
25.00 3:11:03 8:16 8:16 174 166-178 21/21
26.00 3:19:41 8:38 8:38 168 118-182 29/28
26.34 3:22:12 2:31 7:21 180 176-190 12/13

Elevation

Asc 25m, Range 9m, Flat prediction 3:22:12
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

176 (190 max) Stride Length: 119cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.5 177 26 3:17:05 7:34
Walk 2.5 118 0.3 4:57 16:30
Still 0.1 - - 10 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:38 6:33 49.34% More
800m 3:24 6:49 55.18% More
1km 4:18 6:56 57.17% More
Mile 7:03 7:03 60.04% More
5k 22:11 7:08 63.81% More
5 miles 35:54 7:11 64.16% More
10k 44:42 7:12 64.30% More
10 miles 1:12:01 7:12 65.45% More
Half 1:34:32 7:13 66.30% More
20 miles 2:27:56 7:24 65.63% More
Mara 3:21:08 7:41 64.48% More

Predictions

Dist Time Per Mile WAVA
1M 5:55 5:55 71.47
5km 20:07 6:28 70.36
5M 33:37 6:43 68.53
10km 42:31 6:51 67.60
10M 1:11:04 7:06 66.32
Half 1:35:07 7:16 65.35
20M 2:30:12 7:31 64.64
Mara 3:21:02 7:40 64.51
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