Sat 15th Nov 2014 at 4:00pm by dan.
Run > Recovery Run
-
Time
19:35
-
Miles
2.07
-
Min/mi
9:28
-
Pacing
87%
-
WAVA
46.78
-
Stride(cm)
112
-
Cals
250
-
Cadence
151
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2.07m - 19:35(9:27/m) 250cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
35 |
35 |
9:17 |
157 154-160 |
0.13 |
1:14 |
39 |
10:30 |
151 148-154 |
0.19 |
1:52 |
37 |
9:57 |
151 150-152 |
0.25 |
2:31 |
39 |
10:30 |
148 140-154 |
0.31 |
3:15 |
44 |
11:38 |
148 144-150 |
0.38 |
3:57 |
43 |
11:27 |
148 142-152 |
0.44 |
4:37 |
40 |
10:36 |
149 140-154 |
0.50 |
5:08 |
31 |
8:17 |
155 154-156 |
0.56 |
5:38 |
29 |
7:51 |
155 154-156 |
0.63 |
6:09 |
31 |
8:13 |
155 154-156 |
0.69 |
6:44 |
35 |
9:24 |
153 148-158 |
0.75 |
7:20 |
36 |
9:44 |
152 150-152 |
0.81 |
8:01 |
41 |
10:50 |
148 144-152 |
0.88 |
8:41 |
41 |
10:49 |
149 148-152 |
0.94 |
9:20 |
39 |
10:20 |
148 144-152 |
1.00 |
9:56 |
35 |
9:27 |
151 148-154 |
1.06 |
10:29 |
33 |
8:53 |
152 150-154 |
1.13 |
11:08 |
39 |
10:26 |
151 148-152 |
1.19 |
11:49 |
41 |
10:53 |
146 142-148 |
1.25 |
12:30 |
41 |
10:52 |
147 140-152 |
1.31 |
13:06 |
36 |
9:41 |
149 144-152 |
1.38 |
13:40 |
34 |
9:04 |
149 148-152 |
1.44 |
14:16 |
36 |
9:40 |
147 146-148 |
1.50 |
14:56 |
40 |
10:37 |
148 146-150 |
1.56 |
15:36 |
40 |
10:39 |
148 146-152 |
1.63 |
16:04 |
28 |
7:28 |
155 148-158 |
1.69 |
16:32 |
28 |
7:22 |
157 156-158 |
1.75 |
17:01 |
29 |
7:44 |
154 152-156 |
1.81 |
17:33 |
33 |
8:45 |
152 150-154 |
1.88 |
18:06 |
33 |
8:42 |
155 148-168 |
1.94 |
18:36 |
30 |
7:55 |
159 154-164 |
2.00 |
19:03 |
27 |
7:15 |
154 152-156 |
2.06 |
19:32 |
29 |
7:52 |
154 152-154 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
62.5 |
153 |
1.4 |
12:13 |
8:54 |
Walk |
37.5 |
146 |
0.7 |
7:21 |
10:35 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:46 |
41.27% |
More |
800m |
3:54 |
7:51 |
47.52% |
More |
1km |
5:14 |
8:26 |
46.25% |
More |
Mile |
9:03 |
9:03 |
45.66% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:03 |
9:03 |
45.65 |
5km |
30:07 |
9:42 |
46.65 |
5M |
49:52 |
9:58 |
45.81 |
10km |
1:02:48 |
10:06 |
45.39 |
10M |
1:43:59 |
10:24 |
45.27 |
Half |
2:18:26 |
10:34 |
44.63 |
20M |
3:36:48 |
10:50 |
45.16 |
Mara |
4:48:38 |
11:01 |
45.23 |
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