Wed 22nd Jul 2015 at 2:00pm by Essex Dave
Run > Recovery Run
-
Time
20:22
-
Miles
2.26
-
Min/mi
9:01
-
Pacing
95%
-
WAVA
48.69
-
Stride(cm)
97
-
Cals
248
-
Cadence
185
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:03(9:03/m) 110cal 6.62/7.24mph
2) 1m - 8:51(8:51/m) 109cal 6.78/7.24mph
3) 0.26m - 2:27(9:16/m) 29cal 6.47/6.87mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
35 |
35 |
9:20 |
170 122-180 |
0.13 |
1:08 |
33 |
8:56 |
183 180-186 |
0.19 |
1:43 |
35 |
9:16 |
185 184-188 |
0.25 |
2:20 |
37 |
9:51 |
184 182-186 |
0.31 |
2:53 |
33 |
8:49 |
184 182-186 |
0.38 |
3:29 |
36 |
9:36 |
182 180-184 |
0.44 |
4:02 |
33 |
8:42 |
184 182-186 |
0.50 |
4:37 |
35 |
9:15 |
184 182-186 |
0.56 |
5:10 |
33 |
8:55 |
185 180-192 |
0.63 |
5:45 |
35 |
9:14 |
182 180-184 |
0.69 |
6:18 |
34 |
9:01 |
185 182-186 |
0.75 |
6:49 |
31 |
8:17 |
186 184-188 |
0.81 |
7:20 |
31 |
8:08 |
188 186-190 |
0.88 |
7:55 |
35 |
9:15 |
182 176-186 |
0.94 |
8:30 |
36 |
9:28 |
185 182-188 |
1.00 |
9:03 |
33 |
8:42 |
185 184-186 |
1.06 |
9:37 |
34 |
9:08 |
184 180-186 |
1.13 |
10:11 |
34 |
9:10 |
184 184-186 |
1.19 |
10:43 |
31 |
8:23 |
188 186-190 |
1.25 |
11:18 |
35 |
9:26 |
186 184-190 |
1.31 |
11:53 |
34 |
9:10 |
186 184-188 |
1.38 |
12:25 |
32 |
8:39 |
187 186-190 |
1.44 |
12:57 |
32 |
8:37 |
188 186-190 |
1.50 |
13:31 |
33 |
8:55 |
184 178-192 |
1.56 |
14:01 |
30 |
8:00 |
186 184-188 |
1.63 |
14:34 |
33 |
8:44 |
186 184-186 |
1.69 |
15:07 |
34 |
9:00 |
187 186-190 |
1.75 |
15:40 |
33 |
8:48 |
190 188-192 |
1.81 |
16:14 |
34 |
8:56 |
187 186-190 |
1.88 |
16:46 |
32 |
8:35 |
187 186-188 |
1.94 |
17:19 |
33 |
8:52 |
190 188-194 |
2.00 |
17:55 |
36 |
9:38 |
185 182-190 |
2.06 |
18:30 |
34 |
9:10 |
188 186-190 |
2.13 |
19:02 |
33 |
8:43 |
186 184-188 |
2.19 |
19:36 |
34 |
9:05 |
184 178-188 |
2.25 |
20:12 |
36 |
9:31 |
184 178-188 |
2.26 |
20:22 |
10 |
11:34 |
182 182-182 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
184 |
2.3 |
20:22 |
9:00 |
Walk |
0.0 |
122 |
0 |
0 |
NAN:00:00 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:35 |
8:35 |
47.42 |
5km |
28:32 |
9:11 |
48.50 |
5M |
47:15 |
9:27 |
47.59 |
10km |
59:30 |
9:35 |
47.15 |
10M |
1:38:32 |
9:51 |
47.01 |
Half |
2:11:11 |
10:01 |
46.32 |
20M |
3:25:26 |
10:16 |
46.87 |
Mara |
4:33:30 |
10:26 |
46.95 |
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