Fri 14th Nov 2014 at 6:00pm by dan.
Run > Tempo
-
Time
30:00
-
Miles
4.81
-
Min/mi
6:14
-
Pacing
95.1%
-
WAVA
73.23
-
Stride(cm)
161
-
Cals
576
-
Cadence
160
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 4.81m - 30:00(6:14/m) 576cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
1:33 |
1:33 |
6:12 |
164 160-168 |
0.50 |
3:08 |
1:35 |
6:20 |
161 158-164 |
0.75 |
4:38 |
1:30 |
6:01 |
160 158-162 |
1.00 |
6:11 |
1:32 |
6:10 |
162 160-164 |
1.25 |
7:46 |
1:35 |
6:20 |
162 156-166 |
1.50 |
9:25 |
1:39 |
6:35 |
160 158-164 |
1.75 |
10:59 |
1:34 |
6:18 |
159 156-162 |
2.00 |
12:41 |
1:42 |
6:47 |
157 152-160 |
2.25 |
14:14 |
1:34 |
6:14 |
159 154-164 |
2.50 |
15:46 |
1:32 |
6:09 |
159 158-162 |
2.75 |
17:19 |
1:33 |
6:11 |
158 154-162 |
3.00 |
18:49 |
1:29 |
5:58 |
161 156-166 |
3.25 |
20:26 |
1:37 |
6:28 |
161 156-166 |
3.50 |
21:58 |
1:32 |
6:10 |
160 158-162 |
3.75 |
23:28 |
1:30 |
5:59 |
162 160-164 |
4.00 |
25:00 |
1:32 |
6:10 |
162 158-164 |
4.25 |
26:35 |
1:34 |
6:17 |
160 158-164 |
4.50 |
28:09 |
1:34 |
6:16 |
161 160-162 |
4.75 |
29:43 |
1:34 |
6:17 |
161 158-166 |
4.79 |
29:58 |
15 |
6:17 |
165 162-166 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
160 |
4.8 |
29:58 |
6:15 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:28 |
5:54 |
54.44% |
More |
800m |
3:00 |
6:02 |
61.87% |
More |
1km |
3:46 |
6:03 |
64.33% |
More |
Mile |
6:05 |
6:05 |
67.92% |
More |
5k |
19:22 |
6:14 |
72.52% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:41 |
5:41 |
72.69 |
5km |
18:53 |
6:05 |
74.40 |
5M |
31:15 |
6:15 |
73.09 |
10km |
39:21 |
6:20 |
72.44 |
10M |
1:05:10 |
6:31 |
72.24 |
Half |
1:26:46 |
6:37 |
71.21 |
20M |
2:15:52 |
6:48 |
72.06 |
Mara |
3:00:54 |
6:54 |
72.17 |
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