Mon 22nd Aug 2016 at 6:00pm by Steve.Hart
Run > General
-
Time
39:52
-
Miles
4.01
-
Min/mi
9:57
-
Pacing
85%
-
WAVA
50.48
-
Stride(cm)
92
-
Cals
443
-
Cadence
175
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:43(8:43/m) 112cal 6.89/8.27mph
2) 1m - 10:06(10:06/m) 111cal 5.94/7.87mph
3) 1m - 10:14(10:14/m) 105cal 5.87/7.03mph
4) 1m - 10:15(10:15/m) 115cal 5.85/7.14mph
5) 0m - 9(35:27/m) 1.69/4.28mph
6) 0m - 1(2:49:07/m) 0.36/0mph
7) 0m - 2(/m)
8) 0m - 1(/m)
9) 0m - 3(5:25:12/m) 0.18/0.02mph
10) 0m - 7(5:32:12/m) 0.18/0.02mph
11) 0m - 11(1:09:45/m) 0.86/0.08mph
8:43 10:06 10:14 10:15 9 1 2 1 3 7 11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
53 |
53 |
7:05 |
188 172-194 |
0.25 |
2:02 |
1:09 |
9:08 |
176 172-186 |
0.38 |
3:01 |
59 |
7:52 |
185 182-188 |
0.50 |
4:12 |
1:12 |
9:33 |
175 174-176 |
0.63 |
5:11 |
59 |
7:52 |
186 180-188 |
0.75 |
6:23 |
1:12 |
9:38 |
176 172-178 |
0.88 |
7:25 |
1:01 |
8:09 |
184 178-188 |
1.00 |
8:42 |
1:18 |
10:20 |
167 116-178 |
1.13 |
9:46 |
1:04 |
8:34 |
182 178-186 |
1.25 |
11:16 |
1:30 |
11:57 |
161 120-176 |
1.38 |
12:19 |
1:03 |
8:23 |
183 178-188 |
1.50 |
13:34 |
1:15 |
10:04 |
174 172-176 |
1.63 |
14:43 |
1:08 |
9:06 |
180 174-184 |
1.75 |
15:56 |
1:13 |
9:47 |
176 174-180 |
1.88 |
17:09 |
1:13 |
9:44 |
176 120-184 |
2.00 |
18:48 |
1:39 |
13:12 |
157 120-176 |
2.13 |
19:58 |
1:10 |
9:17 |
175 120-182 |
2.25 |
21:13 |
1:16 |
10:05 |
176 172-182 |
2.38 |
22:24 |
1:11 |
9:25 |
177 120-186 |
2.50 |
23:46 |
1:22 |
11:00 |
160 92-184 |
2.63 |
25:01 |
1:14 |
9:54 |
178 120-186 |
2.75 |
26:19 |
1:18 |
10:28 |
177 172-188 |
2.88 |
27:31 |
1:12 |
9:36 |
178 122-186 |
3.00 |
29:02 |
1:31 |
12:05 |
169 120-188 |
3.13 |
30:10 |
1:08 |
9:07 |
184 176-188 |
3.25 |
31:25 |
1:15 |
9:56 |
177 174-186 |
3.38 |
32:42 |
1:17 |
10:16 |
177 120-186 |
3.50 |
33:58 |
1:16 |
10:09 |
178 174-182 |
3.63 |
35:17 |
1:19 |
10:34 |
167 120-184 |
3.75 |
36:33 |
1:16 |
10:04 |
178 174-184 |
3.88 |
37:50 |
1:17 |
10:19 |
173 118-186 |
4.00 |
39:17 |
1:27 |
11:33 |
178 120-216 |
4.01 |
40:34 |
1:17 |
3:42:46 |
- |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
90.7 |
179 |
3.9 |
36:47 |
9:30 |
Walk |
6.6 |
117 |
0.1 |
2:41 |
20:02 |
Still |
2.7 |
- |
- |
1:06 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:10 |
42.63% |
More |
800m |
4:11 |
8:25 |
49.09% |
More |
1km |
5:09 |
8:18 |
51.90% |
More |
Mile |
8:42 |
8:42 |
52.18% |
More |
5k |
29:58 |
9:39 |
51.62% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:09 |
9:09 |
49.64 |
5km |
30:25 |
9:47 |
50.86 |
5M |
50:22 |
10:04 |
50.15 |
10km |
1:03:25 |
10:12 |
49.79 |
10M |
1:45:01 |
10:30 |
49.77 |
Half |
2:19:49 |
10:40 |
49.11 |
20M |
3:38:58 |
10:57 |
49.69 |
Mara |
4:51:32 |
11:08 |
49.77 |
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