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Fri 6th May 2016 at 6:00pm by Hendo79

Run > General

Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion

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Time
15:46
Miles
3.11
Min/mi
5:04
Pacing
25.2%
WAVA
83.54
Stride(cm)
175
Cals
345
Cadence
182
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 0.62m - 3:05(4:58/m) 66cal 12.08/14.34mph
2) 0.62m - 3:14(5:11/m) 71cal 11.56/12.11mph
3) 0.62m - 3:08(5:02/m) 69cal 11.91/12.08mph
4) 0.62m - 3:10(5:06/m) 70cal 11.75/11.92mph
5) 0.62m - 3:08(5:02/m) 69cal 11.91/12.59mph

3:05 3:14 3:08 3:10 3:08

Pace

96%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	2:27	2:27	19:32	153 116-192
0.25	3:06	39	5:14	186 184-190
0.38	3:44	38	5:07	184 182-188
0.50	4:22	38	5:03	184 182-188
0.63	5:00	37	5:00	184 182-186
0.75	5:37	38	5:00	183 180-186
0.88	6:16	39	5:09	184 180-188
1.00	6:57	41	5:28	182 180-184
1.13	7:36	40	5:17	183 180-186
1.25	8:14	38	5:03	184 182-188
1.38	8:52	38	5:01	183 182-184
1.50	9:30	38	5:08	184 182-184
1.63	10:07	37	4:58	183 180-188
1.75	10:45	38	5:01	183 182-184
1.88	11:23	38	5:06	183 182-184
2.00	12:01	38	5:02	183 182-184
2.13	12:39	38	5:05	184 180-186
2.25	13:17	38	5:05	183 180-186
2.38	13:56	39	5:12	182 180-184
2.50	14:35	38	5:08	182 180-184
2.63	15:15	40	5:18	181 176-186
2.75	15:53	39	5:10	182 182-184
2.88	16:31	38	5:00	182 182-184
3.00	17:08	37	4:55	183 180-186
3.11	17:39	31	4:45	184 182-188

Cadence

182 (192 max) Stride Length: 175cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.5	183	3	15:27	5:04
Walk	1.7	116	0.1	18	4:49
Still	10.8	-	-	1:54	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:10	4:41	64.16%	More
800m	2:26	4:53	70.23%	More
1km	3:03	4:54	73.34%	More
Mile	5:02	5:02	76.98%	More
5k	15:44	5:04	83.53%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	4:44	4:44	81.77
5km	15:45	5:04	83.46
5M	26:05	5:13	82.01
10km	32:50	5:17	81.47
10M	54:23	5:26	81.29
Half	1:12:24	5:32	80.17
20M	1:53:22	5:40	81.14
Mara	2:30:57	5:46	81.25

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