Wed 24th Apr 2024 at 7:08am by Raids Macaroni

Run > General

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Time
35:00
Miles
3.30
Min/mi
10:36
Pacing
78.9%
WAVA
55.54
Stride(cm)
97
Cals
306
Cadence
157
Surface
Road

Notes & Comments

1) 0.3mi - 5:00(16:47/mi) 20cal 3.57/5.05mph
2) 0.41mi - 4:00(9:44/mi) 40cal 6.16/6.49mph
3) 0.08mi - 1:00(13:17/mi) 6cal 4.52/9mph
4) 0.41mi - 4:00(9:46/mi) 40cal 6.14/6.59mph
5) 0.08mi - 1:00(12:15/mi) 7cal 4.9/6.3mph
6) 0.43mi - 4:00(9:24/mi) 42cal 6.39/9.16mph
7) 0.09mi - 1:00(11:28/mi) 8cal 5.23/6.28mph
8) 0.42mi - 4:00(9:31/mi) 41cal 6.3/6.59mph
9) 0.08mi - 1:00(12:51/mi) 6cal 4.67/6.3mph
10) 0.42mi - 4:00(9:28/mi) 41cal 6.34/6.59mph
11) 0.08mi - 1:00(12:40/mi) 6cal 4.74/6.41mph
12) 0.43mi - 4:00(9:17/mi) 42cal 6.46/7.03mph
13) 0.08mi - 1:00(11:54/mi) 7cal 5.04/6.59mph

5:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00

Pace

21%

32%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	2:04	2:04	16:30	127 118-156
0.25	4:12	2:08	17:05	126 124-128
0.38	5:48	1:36	12:46	148 124-164
0.50	6:59	1:12	9:34	162 160-164
0.63	8:12	1:12	9:39	163 162-164
0.75	9:33	1:21	10:49	163 110-220
0.88	10:55	1:22	10:57	150 80-164
1.00	12:08	1:13	9:48	163 162-164
1.13	13:21	1:12	9:37	164 162-166
1.25	14:41	1:20	10:42	154 120-166
1.38	15:55	1:14	9:56	156 124-164
1.50	17:06	1:11	9:27	163 162-166
1.63	18:17	1:11	9:30	164 162-166
1.75	19:31	1:14	9:52	164 158-168
1.88	20:52	1:21	10:49	156 120-168
2.00	22:03	1:11	9:27	164 164-166
2.13	23:13	1:10	9:21	165 164-166
2.25	24:31	1:17	10:18	153 116-164
2.38	25:54	1:23	11:08	155 118-166
2.50	27:03	1:09	9:13	165 164-166
2.63	28:14	1:10	9:22	164 162-166
2.75	29:29	1:15	10:03	157 110-166
2.88	30:51	1:22	10:54	153 108-166
3.00	32:00	1:10	9:18	164 162-166
3.13	33:09	1:09	9:12	166 164-166
3.25	34:22	1:13	9:43	158 118-166
3.30	35:01	39	12:17	126 118-150

Cadence

157 (220 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	77.2	163	2.8	27:03	9:41
Walk	22.8	121	0.5	7:58	15:37

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:06	46.60%	More
800m	4:44	9:31	50.61%	More
1km	6:03	9:43	51.42%	More
Mile	9:47	9:47	53.47%	More
5k	31:46	10:13	57.53%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:52	9:52	53.00
5km	32:50	10:34	55.65
5M	54:22	10:52	55.00
10km	1:08:27	11:01	54.76
10M	1:53:21	11:20	54.66
Half	2:30:55	11:31	53.71
20M	3:56:20	11:49	54.19
Mara	5:14:40	12:01	54.06

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