Tue 28th Oct 2014 at 6:00pm by SooWoo
Run > General
-
Time
31:31
-
Miles
3.48
-
Min/mi
9:03
-
Pacing
37%
-
WAVA
55.86
-
Stride(cm)
103
-
Cals
445
-
Cadence
173
-
Asc(m)
42
-
Hillscore
7
-
Surface
Road
Notes & Comments
WCH Intervals
5min-10min-10min-5min with 2 min rests
Split Summary
===
1) 0.58m - 5:02(8:44/m) 72cal 3.07/3.25/hr
2) 2.89m - 26:14(9:04/m) 372cal 2.96/3.51/hr
3) 0.01m - 15(21:43/m) 1cal 1.24/3.26/hr
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:10 |
1:10 |
9:16 |
173 168-178 |
8/0 |
0.25 |
2:15 |
1:06 |
8:45 |
175 172-176 |
1/0 |
0.38 |
3:23 |
1:07 |
9:00 |
174 172-176 |
1/1 |
0.50 |
4:23 |
1:01 |
8:06 |
173 168-180 |
0/8 |
0.63 |
7:03 |
2:39 |
21:15 |
172 168-180 |
0/5 |
0.75 |
8:15 |
1:12 |
9:39 |
174 174-176 |
0/3 |
0.88 |
9:23 |
1:08 |
9:03 |
173 168-174 |
0/2 |
1.00 |
10:21 |
58 |
7:42 |
171 168-174 |
0/6 |
1.13 |
11:19 |
58 |
7:45 |
171 170-174 |
0/4 |
1.25 |
12:22 |
1:03 |
8:27 |
172 168-174 |
0/3 |
1.38 |
13:27 |
1:05 |
8:36 |
172 168-176 |
0/2 |
1.50 |
14:29 |
1:02 |
8:17 |
173 170-176 |
1/0 |
1.63 |
15:33 |
1:04 |
8:30 |
174 172-176 |
7/0 |
1.75 |
16:40 |
1:07 |
8:58 |
175 172-180 |
4/0 |
1.88 |
19:44 |
3:04 |
24:34 |
170 120-174 |
7/0 |
2.00 |
20:58 |
1:13 |
9:46 |
172 168-176 |
0/4 |
2.13 |
22:07 |
1:09 |
9:15 |
172 166-176 |
1/1 |
2.25 |
23:21 |
1:14 |
9:53 |
172 168-174 |
7/0 |
2.38 |
24:41 |
1:20 |
10:37 |
172 170-174 |
8/0 |
2.50 |
25:51 |
1:11 |
9:24 |
173 172-174 |
8/0 |
2.63 |
27:01 |
1:10 |
9:19 |
174 170-176 |
0/3 |
2.75 |
28:00 |
59 |
7:49 |
172 168-176 |
0/9 |
2.88 |
30:53 |
2:53 |
23:05 |
170 112-180 |
7/1 |
3.00 |
32:07 |
1:14 |
9:54 |
176 174-178 |
5/0 |
3.13 |
33:12 |
1:05 |
8:37 |
176 174-178 |
1/1 |
3.25 |
34:12 |
1:00 |
8:00 |
175 174-176 |
0/2 |
3.38 |
35:14 |
1:02 |
8:19 |
174 172-174 |
0/9 |
3.47 |
36:08 |
54 |
9:02 |
173 172-176 |
0/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.5 |
173 |
3.5 |
31:58 |
9:15 |
Walk |
11.5 |
116 |
0 |
4:10 |
3:42:19 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:41 |
48.30% |
More |
800m |
4:00 |
8:04 |
50.66% |
More |
1km |
5:04 |
8:09 |
52.18% |
More |
Mile |
8:19 |
8:19 |
53.92% |
More |
5k |
32:45 |
10:33 |
47.87% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:11 |
8:11 |
54.83 |
5km |
27:53 |
8:58 |
56.22 |
5M |
46:39 |
9:20 |
54.84 |
10km |
59:00 |
9:30 |
54.29 |
10M |
1:38:44 |
9:52 |
53.34 |
Half |
2:12:14 |
10:06 |
51.95 |
20M |
3:29:00 |
10:27 |
51.60 |
Mara |
4:39:54 |
10:41 |
50.95 |
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