Sun 18th Jan 2015 at 11:00am by dan.
Run > Long Run
-
Time
12:09
-
Miles
1.43
-
Min/mi
8:30
-
Pacing
90%
-
WAVA
50.61
-
Stride(cm)
122
-
Cals
172
-
Cadence
155
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:30(8:30/m) 119cal
2) 0.43m - 3:39(8:31/m) 53cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
35 |
35 |
9:24 |
157 156-158 |
0.13 |
1:07 |
32 |
8:35 |
157 156-158 |
0.19 |
1:37 |
29 |
7:47 |
157 156-158 |
0.25 |
2:08 |
32 |
8:28 |
157 156-158 |
0.31 |
2:41 |
33 |
8:40 |
157 156-162 |
0.38 |
3:12 |
31 |
8:15 |
156 154-158 |
0.44 |
3:44 |
32 |
8:34 |
155 152-156 |
0.50 |
4:26 |
42 |
11:10 |
153 142-158 |
0.56 |
5:00 |
34 |
9:03 |
158 156-160 |
0.63 |
5:31 |
32 |
8:27 |
157 156-158 |
0.69 |
6:04 |
32 |
8:38 |
154 150-156 |
0.75 |
6:37 |
33 |
8:45 |
155 154-156 |
0.81 |
7:08 |
31 |
8:20 |
155 154-156 |
0.88 |
7:36 |
28 |
7:30 |
157 156-158 |
0.94 |
8:04 |
28 |
7:26 |
155 154-156 |
1.00 |
8:30 |
26 |
6:51 |
154 152-156 |
1.06 |
8:59 |
30 |
7:52 |
155 152-164 |
1.13 |
9:34 |
34 |
9:12 |
153 152-154 |
1.19 |
10:06 |
33 |
8:42 |
153 152-154 |
1.25 |
10:39 |
33 |
8:46 |
153 152-154 |
1.31 |
11:12 |
33 |
8:43 |
154 154-154 |
1.38 |
11:45 |
33 |
8:48 |
154 152-156 |
1.40 |
11:57 |
12 |
8:20 |
152 150-154 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:21 |
43.63% |
More |
800m |
3:56 |
7:54 |
47.24% |
More |
1km |
5:03 |
8:08 |
47.94% |
More |
Mile |
8:23 |
8:23 |
49.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:19 |
8:19 |
49.67 |
5km |
27:39 |
8:54 |
50.81 |
5M |
45:48 |
9:10 |
49.87 |
10km |
57:40 |
9:17 |
49.43 |
10M |
1:35:29 |
9:33 |
49.31 |
Half |
2:07:07 |
9:42 |
48.61 |
20M |
3:19:04 |
9:57 |
49.18 |
Mara |
4:25:03 |
10:07 |
49.26 |
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