Sun 15th Mar 2015 at 7:00am by bigrichpea
Run > Race
-
Time
4:18:48
-
Miles
26.41
-
Min/mi
9:48
-
Pacing
80%
-
WAVA
48.91
-
Stride(cm)
94
-
Cals
3398
-
Cadence
174
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:15(9:15/m) 125cal 2.9/3.23/hr
2) 1m - 8:45(8:45/m) 129cal 3.06/3.29/hr
3) 1m - 9:03(9:03/m) 130cal 2.96/3.28/hr
4) 1m - 8:49(8:49/m) 129cal 3.04/3.23/hr
5) 1m - 9:06(9:06/m) 128cal 2.95/3.28/hr
6) 1m - 9:00(9:00/m) 131cal 2.98/3.34/hr
7) 1m - 8:49(8:49/m) 130cal 3.04/3.45/hr
8) 1m - 8:32(8:32/m) 132cal 3.15/4.68/hr
9) 1m - 9:03(9:03/m) 130cal 2.96/3.2/hr
10) 1m - 8:55(8:55/m) 133cal 3.01/3.78/hr
11) 1m - 9:07(9:07/m) 133cal 2.94/4.2/hr
12) 1m - 9:18(9:18/m) 131cal 2.89/3.23/hr
13) 1m - 9:13(9:13/m) 130cal 2.91/3.36/hr
14) 1m - 8:54(8:54/m) 130cal 3.01/5.07/hr
15) 1m - 9:11(9:11/m) 130cal 2.92/5.93/hr
16) 1m - 9:02(9:02/m) 128cal 2.97/3.15/hr
17) 1m - 9:39(9:39/m) 132cal 2.78/3.35/hr
18) 1m - 9:33(9:33/m) 130cal 2.81/3.1/hr
19) 1m - 10:07(10:07/m) 135cal 2.65/2.98/hr
20) 1m - 9:58(9:58/m) 132cal 2.69/3.2/hr
21) 1m - 16:19(16:19/m) 98cal 1.64/4.67/hr
22) 1m - 10:26(10:26/m) 131cal 2.57/2.74/hr
23) 1m - 11:00(11:00/m) 131cal 2.44/2.72/hr
24) 1m - 11:11(11:11/m) 121cal 2.4/3.69/hr
25) 1m - 11:16(11:16/m) 129cal 2.38/2.72/hr
26) 1m - 10:57(10:57/m) 128cal 2.45/2.65/hr
27) 0.41m - 4:17(10:34/m) 52cal 2.54/2.7/hr
9:15 8:45 9:03 8:49 9:06 9:00 8:49 8:32 9:03 8:55 9:07 9:18 9:13 8:54 9:11 9:02 9:39 9:33 10:07 9:58 16:19 10:26 11:00 11:11 11:16 10:57 4:17
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
9:15 |
9:15 |
9:15 |
182 164-204 |
7/5 |
2.00 |
18:00 |
8:45 |
8:45 |
184 172-198 |
12/0 |
3.00 |
27:04 |
9:03 |
9:03 |
182 172-196 |
15/3 |
4.00 |
35:53 |
8:50 |
8:50 |
181 168-192 |
7/9 |
5.00 |
45:00 |
9:06 |
9:06 |
181 172-192 |
19/2 |
6.00 |
53:59 |
9:00 |
9:00 |
182 174-200 |
0/21 |
7.00 |
1:02:49 |
8:49 |
8:49 |
181 170-202 |
1/12 |
8.00 |
1:11:20 |
8:32 |
8:32 |
182 172-190 |
1/11 |
9.00 |
1:20:24 |
9:03 |
9:03 |
179 172-188 |
10/0 |
10.00 |
1:29:19 |
8:55 |
8:55 |
179 172-192 |
12/6 |
11.00 |
1:38:26 |
9:07 |
9:07 |
180 170-192 |
1/18 |
12.00 |
1:47:44 |
9:18 |
9:18 |
178 168-190 |
5/0 |
13.00 |
1:56:57 |
9:13 |
9:13 |
179 170-190 |
12/2 |
14.00 |
2:05:51 |
8:54 |
8:54 |
181 172-192 |
0/11 |
15.00 |
2:15:02 |
9:11 |
9:11 |
179 166-194 |
5/22 |
16.00 |
2:24:04 |
9:02 |
9:02 |
181 166-192 |
3/3 |
17.00 |
2:33:43 |
9:39 |
9:39 |
175 122-192 |
2/2 |
18.00 |
2:43:16 |
9:33 |
9:33 |
177 166-192 |
4/2 |
19.00 |
2:53:23 |
10:07 |
10:07 |
174 168-190 |
1/3 |
20.00 |
3:03:22 |
9:58 |
9:58 |
174 164-186 |
4/3 |
21.00 |
3:19:40 |
16:19 |
16:19 |
128 102-184 |
4/3 |
22.00 |
3:30:06 |
10:26 |
10:26 |
177 168-200 |
2/3 |
23.00 |
3:41:07 |
11:00 |
11:00 |
173 106-186 |
6/1 |
24.00 |
3:52:18 |
11:11 |
11:11 |
162 114-194 |
7/10 |
25.00 |
4:03:34 |
11:16 |
11:16 |
170 114-194 |
1/5 |
26.00 |
4:14:30 |
10:57 |
10:57 |
169 118-184 |
12/0 |
26.41 |
4:18:48 |
4:18 |
10:35 |
171 164-186 |
6/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.1 |
178 |
25.3 |
3:58:24 |
9:26 |
Walk |
7.6 |
121 |
1.1 |
19:45 |
17:27 |
Still |
0.3 |
- |
- |
39 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:40 |
40.39% |
More |
800m |
4:05 |
8:13 |
43.44% |
More |
1km |
5:08 |
8:15 |
45.23% |
More |
Mile |
8:24 |
8:24 |
47.43% |
More |
5k |
27:06 |
8:43 |
49.94% |
More |
5 miles |
43:56 |
8:47 |
50.00% |
More |
10k |
55:01 |
8:51 |
49.81% |
More |
10 miles |
1:28:49 |
8:53 |
50.92% |
More |
Half |
1:57:17 |
8:57 |
50.98% |
More |
20 miles |
3:03:00 |
9:09 |
51.38% |
More |
Mara |
4:16:13 |
9:47 |
48.93% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:33 |
6:33 |
60.78 |
5km |
23:24 |
7:32 |
57.83 |
5M |
39:55 |
7:59 |
55.03 |
10km |
50:57 |
8:12 |
53.77 |
10M |
1:26:57 |
8:42 |
52.01 |
Half |
1:57:45 |
8:59 |
50.39 |
20M |
3:09:23 |
9:28 |
49.65 |
Mara |
4:16:29 |
9:47 |
48.88 |
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