Mon 10th Nov 2014 at 6:00pm by dan.
Run > Recovery Run
-
Time
26:43
-
Miles
3.16
-
Min/mi
8:27
-
Pacing
91%
-
WAVA
53.57
-
Stride(cm)
125
-
Cals
381
-
Cadence
152
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 3.16m - 26:43(8:28/m) 381cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:21 |
1:21 |
10:48 |
150 136-160 |
0.25 |
2:30 |
1:09 |
9:10 |
153 150-156 |
0.38 |
3:39 |
1:09 |
9:12 |
153 148-158 |
0.50 |
4:42 |
1:04 |
8:30 |
152 152-154 |
0.63 |
5:44 |
1:02 |
8:13 |
154 152-156 |
0.75 |
6:43 |
59 |
7:52 |
154 152-158 |
0.88 |
7:44 |
1:01 |
8:05 |
153 152-156 |
1.00 |
8:43 |
59 |
7:52 |
151 150-156 |
1.13 |
9:43 |
1:00 |
8:04 |
152 150-156 |
1.25 |
10:47 |
1:04 |
8:32 |
153 152-154 |
1.38 |
11:52 |
1:05 |
8:39 |
152 150-156 |
1.50 |
12:58 |
1:06 |
8:46 |
152 148-154 |
1.63 |
14:04 |
1:06 |
8:50 |
152 150-156 |
1.75 |
15:07 |
1:03 |
8:21 |
152 150-154 |
1.88 |
16:13 |
1:07 |
8:53 |
151 148-154 |
2.00 |
17:18 |
1:05 |
8:37 |
152 150-154 |
2.13 |
18:23 |
1:05 |
8:43 |
152 150-154 |
2.25 |
19:24 |
1:00 |
8:02 |
152 150-154 |
2.38 |
20:25 |
1:02 |
8:14 |
152 150-154 |
2.50 |
21:27 |
1:02 |
8:14 |
152 150-154 |
2.63 |
22:31 |
1:04 |
8:35 |
152 150-154 |
2.75 |
23:30 |
59 |
7:51 |
152 150-154 |
2.88 |
24:33 |
1:03 |
8:25 |
152 148-156 |
3.00 |
25:37 |
1:03 |
8:27 |
152 152-154 |
3.13 |
26:34 |
57 |
7:37 |
154 148-160 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.0 |
152 |
3.1 |
26:05 |
8:26 |
Walk |
2.0 |
138 |
0 |
31 |
14:36 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:49 |
41.10% |
More |
800m |
3:58 |
7:58 |
46.81% |
More |
1km |
4:58 |
7:59 |
48.82% |
More |
Mile |
8:10 |
8:10 |
50.56% |
More |
5k |
26:23 |
8:30 |
53.25% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:53 |
7:53 |
52.40 |
5km |
26:14 |
8:27 |
53.56 |
5M |
43:27 |
8:41 |
52.57 |
10km |
54:43 |
8:48 |
52.10 |
10M |
1:30:36 |
9:04 |
51.96 |
Half |
2:00:37 |
9:12 |
51.23 |
20M |
3:08:53 |
9:27 |
51.84 |
Mara |
4:11:29 |
9:36 |
51.91 |
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