Tue 7th Apr 2015 at 9:00am by dan.
Run > Warm Down
-
Time
9:12
-
Miles
1.13
-
Min/mi
8:08
-
Pacing
94%
-
WAVA
51.59
-
Stride(cm)
128
-
Cals
137
-
Cadence
155
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1.13m - 9:12(8:09/m) 137cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
32 |
32 |
8:35 |
154 152-154 |
0.13 |
1:02 |
30 |
7:55 |
156 154-158 |
0.19 |
1:30 |
29 |
7:38 |
154 154-154 |
0.25 |
2:01 |
30 |
8:02 |
156 156-156 |
0.31 |
2:28 |
27 |
7:13 |
155 154-156 |
0.38 |
2:56 |
28 |
7:28 |
157 156-158 |
0.44 |
3:26 |
30 |
8:02 |
155 150-158 |
0.50 |
3:57 |
32 |
8:28 |
156 154-156 |
0.56 |
4:26 |
29 |
7:38 |
155 154-156 |
0.63 |
4:56 |
30 |
8:03 |
156 156-156 |
0.69 |
5:26 |
30 |
8:00 |
155 154-156 |
0.75 |
6:00 |
33 |
8:52 |
155 154-156 |
0.81 |
6:30 |
30 |
8:07 |
158 154-160 |
0.88 |
7:01 |
31 |
8:17 |
154 152-158 |
0.94 |
7:34 |
33 |
8:45 |
152 152-154 |
1.00 |
8:07 |
33 |
8:53 |
154 152-158 |
1.06 |
8:39 |
32 |
8:26 |
156 154-158 |
1.12 |
9:11 |
32 |
8:52 |
154 152-158 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:33 |
42.53% |
More |
800m |
3:52 |
7:47 |
48.01% |
More |
1km |
4:52 |
7:49 |
49.81% |
More |
Mile |
8:06 |
8:06 |
51.00% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:05 |
8:05 |
51.11 |
5km |
26:53 |
8:39 |
52.26 |
5M |
44:30 |
8:54 |
51.33 |
10km |
56:02 |
9:01 |
50.87 |
10M |
1:32:48 |
9:17 |
50.73 |
Half |
2:03:33 |
9:26 |
50.01 |
20M |
3:13:28 |
9:40 |
50.61 |
Mara |
4:17:35 |
9:50 |
50.68 |
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