Sun 14th Aug 2016 at 11:00am by mrs shanksi
Run > Long Run
- Good
- warm
-
Time
2:06:09
-
Miles
10.36
-
Min/mi
12:11
-
Pacing
40%
-
WAVA
42.27
-
Stride(cm)
73
-
Cadence
180
-
Asc(m)
42
-
Hillscore
10
-
Surface
Mixed
Notes & Comments
Run from the Greenhillock campsite to Monikie Country Park with WKP, Bervie Plodder, Lachlan, and Kara
Split Summary
===
1) 1m - 11:00(11:00/m)
2) 1m - 11:22(11:22/m)
3) 1m - 11:35(11:35/m)
4) 1m - 10:09(10:09/m)
5) 1m - 11:29(11:29/m)
6) 1m - 14:48(14:48/m)
7) 1m - 16:33(16:33/m)
8) 1m - 12:46(12:46/m)
9) 1m - 12:45(12:45/m)
10) 1m - 10:00(10:00/m)
11) 0.36m - 3:42(10:11/m)
11:00 11:22 11:35 10:09 11:29 14:48 16:33 12:46 12:45 10:00 3:42
-
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 |
5:19 |
5:19 |
10:38 |
181 82-192 |
8/3 |
1.00 |
11:00 |
5:40 |
11:21 |
176 96-194 |
6/3 |
1.50 |
17:16 |
6:16 |
12:33 |
165 80-178 |
0/26 |
2.00 |
22:20 |
5:04 |
10:08 |
183 120-192 |
12/1 |
2.50 |
28:56 |
6:36 |
13:12 |
162 118-196 |
11/0 |
3.00 |
33:52 |
4:56 |
9:52 |
190 182-196 |
11/0 |
3.50 |
38:56 |
5:04 |
10:08 |
187 174-194 |
6/4 |
4.00 |
44:03 |
5:07 |
10:15 |
187 166-194 |
10/0 |
4.50 |
48:52 |
4:49 |
9:38 |
189 184-196 |
3/12 |
5.00 |
55:31 |
6:39 |
13:18 |
180 120-196 |
8/2 |
5.50 |
1:05:25 |
9:54 |
19:48 |
168 114-194 |
4/11 |
6.00 |
1:10:19 |
4:54 |
9:48 |
188 178-194 |
4/17 |
6.50 |
1:15:28 |
5:09 |
10:19 |
184 120-192 |
3/6 |
7.00 |
1:26:47 |
11:19 |
22:39 |
183 176-192 |
1/16 |
7.50 |
1:33:24 |
6:37 |
13:14 |
178 86-196 |
10/5 |
8.00 |
1:39:34 |
6:09 |
12:19 |
182 94-194 |
22/3 |
8.50 |
1:45:43 |
6:10 |
12:19 |
169 110-194 |
24/0 |
9.00 |
1:52:19 |
6:35 |
13:11 |
181 120-194 |
2/38 |
9.50 |
1:57:33 |
5:14 |
10:29 |
184 120-196 |
10/6 |
10.00 |
2:02:24 |
4:50 |
9:41 |
187 182-194 |
4/5 |
10.36 |
2:06:09 |
3:45 |
10:21 |
186 178-190 |
10/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.4 |
185 |
9.8 |
1:51:29 |
11:23 |
Walk |
11.6 |
118 |
0.6 |
14:36 |
25:47 |
Still |
0.0 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:14 |
9:00 |
39.94% |
More |
800m |
4:42 |
9:27 |
42.05% |
More |
1km |
5:58 |
9:36 |
43.13% |
More |
Mile |
9:51 |
9:51 |
44.50% |
More |
5k |
32:40 |
10:31 |
46.91% |
More |
5 miles |
55:24 |
11:05 |
45.12% |
More |
10k |
1:12:23 |
11:39 |
43.22% |
More |
10 miles |
2:02:13 |
12:13 |
42.06% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:31 |
8:31 |
51.49 |
5km |
31:28 |
10:08 |
48.69 |
5M |
54:28 |
10:54 |
45.89 |
10km |
1:09:58 |
11:16 |
44.71 |
10M |
2:01:07 |
12:07 |
42.44 |
Half |
2:45:21 |
12:37 |
40.54 |
20M |
4:29:19 |
13:28 |
39.05 |
Mara |
6:07:41 |
14:02 |
37.82 |
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