Mon 9th Feb 2015 at 4:00pm by SooWoo
Run > General
-
Time
1:28:03
-
Miles
9.56
-
Min/mi
9:13
-
Pacing
53%
-
WAVA
57.15
-
Stride(cm)
100
-
Cals
1224
-
Cadence
174
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
Alloa to Tillicoultry and back, first half with George, Gordon, David, Derek and Scott
Split Summary
===
1) 1m - 9:13(9:13/m) 128cal 2.91/3.03/hr
2) 1m - 8:40(8:40/m) 129cal 3.1/3.29/hr
3) 1m - 9:12(9:12/m) 130cal 2.92/3.34/hr
4) 1m - 9:05(9:05/m) 128cal 2.95/3.25/hr
5) 1m - 8:46(8:46/m) 128cal 3.06/3.23/hr
6) 1m - 9:21(9:21/m) 128cal 2.87/3.35/hr
7) 1m - 9:53(9:53/m) 129cal 2.72/3.04/hr
8) 1m - 9:16(9:16/m) 127cal 2.89/3.2/hr
9) 1m - 9:14(9:14/m) 125cal 2.91/3.24/hr
10) 0.56m - 5:23(9:38/m) 72cal 2.78/3.17/hr
9:13 8:40 9:12 9:05 8:46 9:21 9:53 9:16 9:14 5:23
-
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.
|
0.50 |
4:40 |
4:40 |
9:20 |
175 170-178 |
7/2 |
1.00 |
9:13 |
4:33 |
9:06 |
175 172-178 |
3/7 |
1.50 |
13:40 |
4:27 |
8:54 |
175 168-178 |
4/7 |
2.00 |
17:53 |
4:13 |
8:26 |
176 172-180 |
4/3 |
2.50 |
22:23 |
4:30 |
9:00 |
176 174-180 |
9/0 |
3.00 |
27:05 |
4:42 |
9:24 |
176 170-180 |
15/0 |
3.50 |
31:46 |
4:41 |
9:22 |
176 174-180 |
8/4 |
4.00 |
36:10 |
4:24 |
8:48 |
176 174-178 |
3/9 |
4.50 |
40:34 |
4:24 |
8:48 |
176 174-178 |
3/11 |
5.00 |
44:56 |
4:22 |
8:44 |
175 174-178 |
1/10 |
5.50 |
53:33 |
8:37 |
17:14 |
175 168-178 |
1/10 |
6.00 |
58:54 |
5:21 |
10:42 |
173 114-178 |
4/2 |
6.50 |
1:03:55 |
5:02 |
10:04 |
174 118-178 |
15/7 |
7.00 |
1:09:24 |
5:29 |
10:58 |
174 112-178 |
10/0 |
7.50 |
1:14:24 |
5:00 |
9:59 |
175 170-176 |
8/4 |
8.00 |
1:19:24 |
5:00 |
10:00 |
175 172-176 |
5/7 |
8.50 |
1:24:37 |
5:13 |
10:27 |
173 114-176 |
0/15 |
9.00 |
1:29:36 |
4:58 |
9:57 |
170 120-178 |
0/8 |
9.50 |
1:35:19 |
5:44 |
11:27 |
172 120-178 |
4/2 |
9.56 |
1:35:57 |
38 |
10:42 |
174 172-176 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.8 |
174 |
9.5 |
1:29:58 |
9:26 |
Walk |
2.2 |
117 |
0 |
2:06 |
1:18:32 |
Still |
4.0 |
- |
- |
3:53 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:08 |
45.63% |
More |
800m |
4:10 |
8:23 |
48.68% |
More |
1km |
5:16 |
8:28 |
50.18% |
More |
Mile |
8:40 |
8:40 |
51.81% |
More |
5k |
27:48 |
8:57 |
56.41% |
More |
5 miles |
44:37 |
8:55 |
57.35% |
More |
10k |
1:01:10 |
9:51 |
52.37% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:39 |
7:39 |
58.65 |
5km |
26:06 |
8:24 |
60.07 |
5M |
43:40 |
8:44 |
58.59 |
10km |
55:15 |
8:53 |
57.97 |
10M |
1:32:27 |
9:15 |
56.97 |
Half |
2:03:48 |
9:27 |
55.49 |
20M |
3:15:40 |
9:47 |
55.11 |
Mara |
4:22:04 |
10:00 |
54.41 |
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