Wed 27th Jan 2016 at 6:00pm by dan.
Run > Recovery Run
-
Time
55:35
-
Miles
6.54
-
Min/mi
8:30
-
Pacing
94%
-
WAVA
54.62
-
Stride(cm)
125
-
Cals
800
-
Cadence
152
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 6.54m - 55:35(8:30/m) 800cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
2:04 |
2:04 |
8:16 |
152 118-156 |
0.50 |
4:08 |
2:04 |
8:18 |
153 150-156 |
0.75 |
6:12 |
2:04 |
8:16 |
154 152-156 |
1.00 |
8:20 |
2:07 |
8:29 |
153 150-154 |
1.25 |
10:23 |
2:03 |
8:11 |
152 150-154 |
1.50 |
12:28 |
2:05 |
8:21 |
153 150-156 |
1.75 |
14:26 |
1:58 |
7:50 |
153 152-160 |
2.00 |
16:30 |
2:04 |
8:16 |
153 152-154 |
2.25 |
18:33 |
2:04 |
8:14 |
152 150-156 |
2.50 |
20:44 |
2:11 |
8:46 |
152 150-156 |
2.75 |
23:00 |
2:16 |
9:02 |
152 150-154 |
3.00 |
25:05 |
2:05 |
8:20 |
151 150-154 |
3.25 |
27:14 |
2:09 |
8:36 |
151 148-154 |
3.50 |
29:27 |
2:13 |
8:54 |
151 148-154 |
3.75 |
31:45 |
2:17 |
9:10 |
152 148-154 |
4.00 |
33:56 |
2:11 |
8:44 |
149 146-154 |
4.25 |
36:03 |
2:07 |
8:28 |
151 148-156 |
4.50 |
38:09 |
2:06 |
8:26 |
151 148-154 |
4.75 |
40:13 |
2:04 |
8:15 |
153 150-156 |
5.00 |
42:24 |
2:11 |
8:46 |
152 148-154 |
5.25 |
44:33 |
2:09 |
8:36 |
151 148-154 |
5.50 |
46:44 |
2:10 |
8:42 |
151 148-154 |
5.75 |
48:52 |
2:08 |
8:32 |
151 148-156 |
6.00 |
50:59 |
2:07 |
8:28 |
152 150-154 |
6.25 |
53:10 |
2:11 |
8:44 |
152 148-154 |
6.50 |
55:27 |
2:17 |
9:09 |
152 150-154 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.7 |
152 |
6.1 |
51:59 |
8:31 |
Walk |
6.3 |
147 |
0.4 |
3:30 |
8:48 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:51 |
41.19% |
More |
800m |
4:00 |
8:02 |
46.88% |
More |
1km |
5:00 |
8:03 |
48.80% |
More |
Mile |
8:08 |
8:08 |
51.20% |
More |
5k |
25:59 |
8:22 |
54.48% |
More |
5 miles |
42:24 |
8:29 |
54.31% |
More |
10k |
52:48 |
8:30 |
54.43% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:36 |
7:36 |
54.77 |
5km |
25:15 |
8:08 |
56.07 |
5M |
41:49 |
8:22 |
55.06 |
10km |
52:39 |
8:28 |
54.59 |
10M |
1:27:11 |
8:43 |
54.45 |
Half |
1:56:05 |
8:52 |
53.67 |
20M |
3:01:46 |
9:05 |
54.31 |
Mara |
4:02:01 |
9:14 |
54.39 |
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