Tue 6th Aug 2019 at 6:00pm by dave99

Run > General

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Time
32:56
Miles
4.17
Min/mi
7:54
Pacing
17%
WAVA
58.12
Stride(cm)
118
Cals
518
Cadence
172
Surface
Road

Notes & Comments

Split Summary
===
1) 1.61km - 8:29(5:16/km) 123cal 11.39/11.89kmph
2) 1.61km - 7:10(4:27/km) 124cal 13.46/25.43kmph
3) 1.61km - 7:50(4:52/km) 125cal 12.32/14.04kmph
4) 1.61km - 8:11(5:05/km) 125cal 11.8/13.3kmph
5) 0.27km - 1:16(4:40/km) 21cal 12.86/12.9kmph

8:29 7:10 7:50 8:11 1:16

Pace

37%

31%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.05	30	30	9:21	163 162-164
0.09	1:00	30 +16	14:17	166 164-168
0.14	1:30	30	9:04	167 164-168
0.20	2:00	30	9:02	166 164-166
0.25	2:30	30	9:08	166 164-166
0.31	3:00	30	9:01	167 164-170
0.38	3:30	30	7:12	167 164-168
0.43	4:00	30	8:59	170 168-170
0.49	4:30	30	8:59	170 168-170
0.56	5:00	30	7:10	169 168-170
0.62	5:30	30	8:54	171 170-172
0.67	6:00	30	8:55	171 166-174
0.73	6:30	30	8:52	172 168-174
0.80	7:00	30	7:04	171 168-174
0.86	7:30	30	8:53	171 170-172
0.91	8:00	30	8:52	169 166-170
0.98	8:30	30	7:01	171 168-174
1.04	9:00	30	8:27	169 168-172
1.10	9:30	30	8:48	170 168-170
1.16	10:00	30	8:51	170 168-172
1.21	10:30	30	9:14	172 168-174
1.32	11:00	30	4:39	174 170-176
1.38	11:30	30	8:04	172 168-176
1.45	12:00	30	7:27	174 174-174
1.51	12:30	30	7:17	174 172-176
1.59	13:00	30	6:52	175 174-176
1.67	13:30	30	5:59	176 174-178
1.74	14:00	30	7:05	178 174-180
1.81	14:30	30	6:59	178 176-180
1.88	15:00	30	7:22	177 176-180
1.95	15:30	30	7:07	179 178-182
2.01	16:00	30	7:56	177 176-178
2.09	16:30	30	6:47	178 174-180
2.16	17:00	30	7:01	179 178-180
2.23	17:30	30	7:02	179 178-180
2.30	18:00	30	6:59	181 180-182
2.37	18:30	30	7:16	181 180-182
2.44	19:00	30	7:21	176 172-184
2.49	19:30	30	9:07	173 172-174
2.56	20:00	30	7:15	173 170-176
2.62	20:30	30	9:27	171 168-174
2.68	21:00	30	7:53	170 156-176
2.73	21:30	30	9:07	173 172-174
2.79	22:00	30	9:18	170 160-174
2.86	22:30	30	6:58	174 172-174
2.91	23:00	30	9:30	173 170-174
2.98	23:30	30	7:21	172 168-174
3.04	24:00	30	8:11	169 168-170
3.09	24:30	30	9:57	168 166-170
3.13	25:00	30	12:49	156 120-168
3.19	25:30	30	7:49	170 166-172
3.22	26:00	30 +4:23	23:45	167 166-168
3.23	26:30	30	35:14	168 168-168
3.24	27:00	30	34:45	170 170-170
3.26	27:30	30	38:59	170 170-170
3.27	28:00	30	35:53	168 168-168
3.29	28:30	30	35:19	174 174-174
3.30	29:00	30	39:26	174 174-174
3.31	29:30	30	35:52	170 170-170
3.32	30:00	30	39:17	166 166-166
3.34	30:30	30	38:07	170 170-170
3.35	31:00	30	36:33	172 172-172
3.38	31:30	30	17:44	170 170-170
3.44	32:00	30	7:44	172 170-172
3.50	32:30	30	9:28	174 172-176
3.56	33:00	30	7:29	175 174-178
3.63	33:30	30	7:24	175 174-176
3.70	34:00	30	7:22	174 174-176
3.77	34:30	30	7:28	175 174-176
3.83	35:00	30	7:19	174 174-174
3.91	35:30	30	7:05	173 172-174
3.96	36:00	30	8:28	173 172-174
4.03	36:30	30	7:52	171 164-174
4.09	37:00	30	7:30	175 174-176
4.16	37:30	30	7:33	174 172-174
4.17	37:35	5	11:35	168 168-168

Cadence

172 (184 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.1	172	4.2	32:35	8:54
Walk	1.5	120	0	37	46:58
Pause	10.4	-	-	4:23	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:15	51.72%	More
800m	3:17	6:37	56.87%	More
1km	4:10	6:43	58.52%	More
Mile	6:51	6:51	60.71%	More
5k	24:28	7:53	57.86%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:51	6:51	60.77
5km	23:50	7:40	59.41
5M	40:13	8:03	57.26
10km	51:04	8:13	56.28
10M	1:26:12	8:37	55.07
Half	1:56:00	8:51	53.71
20M	3:04:46	9:14	53.43
Mara	4:08:40	9:29	52.94

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