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Thu 19th Apr 2018 at 6:00pm by wAckie Racer

Run > General

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Time
30:12
Miles
3.41
Min/mi
8:51
Pacing
0%
WAVA
54.60
Stride(cm)
106
Cals
431
Cadence
171
Asc(m)
42
Surface
Road

Notes & Comments

SRC short route with Lee, really struggled in the heat , damage limitation when my calf started to tighten after 5k I decided to walk back - parkrun the priority at the moment , the only goal that's still on track

Split Summary
===
1) 0.62m - 5:26(8:45/m) 77cal 6.86/7.6mph
2) 0.62m - 4:58(7:59/m) 80cal 7.52/9.39mph
3) 0.62m - 5:29(8:50/m) 79cal 6.79/7.53mph
4) 0.62m - 5:49(9:22/m) 79cal 6.41/6.95mph
5) 0.62m - 5:35(8:58/m) 78cal 6.69/7.18mph
6) 0.31m - 2:55(9:31/m) 38cal 6.3/7.18mph

5:26 4:58 5:29 5:49 5:35 2:55

Pin Map

0mi in 0

Pace

11%

47%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.14	10:00	10:00 +23:27	1:12:01	161 86-182
0.15	20:00	10:00	13:07:21	182 182-182
0.76	30:00	10:00	16:20	175 172-180
1.94	40:00	10:00	8:32	173 168-176
3.03	50:00	10:00	9:08	172 168-176
3.41	53:35	3:35	9:32	167 110-174

Cadence

171 (182 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	55.7	172	3.4	29:50	8:49
Walk	44.3	106	0	23:45	17:55:35

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:31	45.09%	More
800m	3:54	7:51	50.88%	More
1km	4:55	7:55	52.59%	More
Mile	8:04	8:04	54.45%	More
5k	27:12	8:45	55.02%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:14	8:14	53.39
5km	27:22	8:49	54.69
5M	45:19	9:04	53.84
10km	57:03	9:11	53.43
10M	1:34:28	9:27	53.37
Half	2:05:47	9:36	52.64
20M	3:16:58	9:51	53.27
Mara	4:22:14	10:01	53.35

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