Mon 6th Oct 2014 at 6:00pm by dan.
Run > Recovery Run
-
Time
27:45
-
Miles
3.19
-
Min/mi
8:42
-
Pacing
94%
-
WAVA
51.99
-
Stride(cm)
121
-
Cals
388
-
Cadence
153
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 3.19m - 27:45(8:42/m) 388cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:16 |
1:16 |
10:04 |
151 136-166 |
0.25 |
2:22 |
1:06 |
8:50 |
153 150-156 |
0.38 |
3:31 |
1:10 |
9:17 |
154 152-156 |
0.50 |
4:35 |
1:04 |
8:33 |
153 150-154 |
0.63 |
5:40 |
1:04 |
8:32 |
154 152-156 |
0.75 |
6:44 |
1:04 |
8:32 |
152 150-156 |
0.88 |
7:55 |
1:11 |
9:29 |
154 152-156 |
1.00 |
8:58 |
1:04 |
8:28 |
153 152-154 |
1.13 |
10:05 |
1:06 |
8:50 |
153 150-154 |
1.25 |
11:06 |
1:02 |
8:14 |
154 152-158 |
1.38 |
12:08 |
1:01 |
8:11 |
154 152-156 |
1.50 |
13:11 |
1:03 |
8:25 |
156 152-158 |
1.63 |
14:13 |
1:02 |
8:14 |
154 152-156 |
1.75 |
15:15 |
1:02 |
8:19 |
153 150-156 |
1.88 |
16:19 |
1:04 |
8:35 |
154 152-158 |
2.00 |
17:23 |
1:03 |
8:27 |
153 150-154 |
2.13 |
18:27 |
1:04 |
8:35 |
152 150-156 |
2.25 |
19:30 |
1:03 |
8:26 |
153 152-154 |
2.38 |
20:36 |
1:06 |
8:45 |
151 150-152 |
2.50 |
21:43 |
1:07 |
8:56 |
152 150-152 |
2.63 |
22:52 |
1:09 |
9:12 |
153 150-154 |
2.75 |
24:01 |
1:10 |
9:16 |
151 148-154 |
2.88 |
25:08 |
1:06 |
8:49 |
151 150-154 |
3.00 |
26:14 |
1:06 |
8:49 |
152 146-154 |
3.13 |
27:16 |
1:02 |
8:18 |
152 146-156 |
3.17 |
27:40 |
24 |
9:09 |
152 150-154 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.7 |
153 |
3.1 |
26:45 |
8:41 |
Walk |
3.3 |
144 |
0.1 |
55 |
10:15 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:11 |
39.18% |
More |
800m |
4:06 |
8:15 |
45.25% |
More |
1km |
5:09 |
8:17 |
47.03% |
More |
Mile |
8:23 |
8:23 |
49.32% |
More |
5k |
27:02 |
8:42 |
51.97% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:07 |
8:07 |
50.90 |
5km |
26:59 |
8:41 |
52.07 |
5M |
44:41 |
8:56 |
51.12 |
10km |
56:16 |
9:03 |
50.66 |
10M |
1:33:10 |
9:19 |
50.53 |
Half |
2:04:02 |
9:28 |
49.82 |
20M |
3:14:14 |
9:43 |
50.41 |
Mara |
4:18:37 |
9:52 |
50.48 |
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