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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
    65.53
  • 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

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.62 4:29 4:29 7:13 180 0-188 8/10
1.24 8:58 4:29 7:14 183 180-186 6/5
1.86 13:23 4:25 7:07 184 182-188 8/8
2.48 17:50 4:27 7:11 184 180-188 7/8
3.10 22:17 4:27 7:10 184 180-188 11/11
3.72 26:43 4:25 7:08 184 180-188 7/8
4.34 31:10 4:27 7:11 184 180-188 5/4
4.96 35:40 4:30 7:16 184 180-186 5/5
5.58 40:10 4:30 7:15 183 180-188 5/5
6.20 44:40 4:30 7:15 182 178-186 8/6
6.82 49:14 4:34 7:22 182 178-186 7/7
7.44 53:43 4:29 7:13 180 178-186 5/7
8.06 58:08 4:25 7:08 179 176-184 10/9
8.68 1:02:34 4:25 7:08 179 176-184 10/11
9.30 1:07:04 4:30 7:16 178 176-182 12/13
9.92 1:11:30 4:26 7:09 179 176-182 19/18
10.54 1:16:01 4:31 7:17 178 176-182 6/8
11.16 1:20:30 4:30 7:15 178 176-182 10/10
11.78 1:25:02 4:32 7:18 178 174-182 7/7
12.40 1:29:29 4:26 7:10 179 176-182 11/11
13.02 1:33:59 4:31 7:17 179 176-182 24/20
13.64 1:38:35 4:36 7:24 178 174-186 16/18
14.26 1:43:11 4:36 7:25 176 172-182 26/26
14.88 1:47:47 4:36 7:25 175 170-180 19/19
15.50 1:52:29 4:41 7:34 174 170-176 19/20
16.12 1:57:02 4:34 7:22 175 172-178 17/17
16.74 2:01:56 4:54 7:54 174 0-184 18/20
17.36 2:06:46 4:50 7:46 173 170-178 17/16
17.98 2:11:40 4:55 7:55 172 168-176 14/11
18.60 2:16:32 4:52 7:51 172 168-176 12/11
19.22 2:21:19 4:47 7:43 172 168-176 9/10
19.84 2:26:40 5:21 8:37 165 0-176 11/11
20.46 2:31:53 5:13 8:24 170 166-174 10/11
21.08 2:37:03 5:10 8:20 171 168-174 8/11
21.70 2:42:04 5:01 8:06 170 168-174 10/11
22.32 2:47:08 5:03 8:09 171 168-174 14/14
22.94 2:52:11 5:03 8:10 171 168-174 7/6
23.56 2:58:21 6:10 9:57 158 0-182 20/21
24.18 3:04:20 5:59 9:39 157 118-178 14/15
24.80 3:09:26 5:06 8:13 174 170-178 15/15
25.03 3:11:57 2:31 10:51 151 118-176 5/5
25.65 3:16:59 5:02 8:08 174 118-182 20/21
26.27 3:21:42 4:43 7:36 178 174-188 20/19
26.28 3:21:46 4 +1 6:29 190 188-190 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Cadence Distribution

    176 avge / 190 max Stride Length: 119cm

  • Run/Walk Breakdown

     
    % 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 56.73% More
    Mile 7:03 7:03 59.10% More
    5k 22:11 7:08 63.83% More
    5 miles 35:54 7:11 64.13% More
    10k 44:42 7:12 64.30% More
    10 miles 1:12:01 7:12 65.92% More
    Half 1:34:32 7:13 66.42% More
    20 miles 2:27:56 7:24 66.74% More
    Mara 3:21:08 7:41 65.45% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:55 5:55 70.35
    5km 20:07 6:28 70.38
    5M 33:37 6:43 68.50
    10km 42:31 6:51 67.60
    10M 1:11:04 7:06 66.80
    Half 1:35:07 7:16 65.50
    20M 2:30:12 7:31 65.73
    Mara 3:21:02 7:40 65.48
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