Sun 11th Sep 2016 at 9:00am by Running Sam
Run > General
-
Time
2:01:56
-
Miles
12.82
-
Min/mi
9:31
-
Pacing
87.6%
-
WAVA
55.67
-
Stride(cm)
95
-
Cals
1221
-
Cadence
178
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 5:16(8:28/m) 59cal 7.08/7.7mph
2) 0.62m - 5:10(8:19/m) 57cal 7.21/9.73mph
3) 0.62m - 5:17(8:31/m) 59cal 7.05/9.83mph
4) 0.62m - 5:12(8:23/m) 59cal 7.16/7.6mph
5) 0.62m - 5:10(8:20/m) 59cal 7.21/8.22mph
6) 0.62m - 5:42(9:11/m) 60cal 6.54/7.26mph
7) 0.62m - 5:33(8:56/m) 60cal 6.71/9.75mph
8) 0.62m - 5:31(8:53/m) 59cal 6.76/9.02mph
9) 0.62m - 5:44(9:14/m) 59cal 6.5/8.27mph
10) 0.62m - 5:56(9:33/m) 58cal 6.28/10.6mph
11) 0.62m - 5:50(9:24/m) 61cal 6.39/8.04mph
12) 0.62m - 6:03(9:44/m) 59cal 6.17/6.59mph
13) 0.62m - 6:00(9:40/m) 60cal 6.21/6.93mph
14) 0.62m - 5:57(9:34/m) 60cal 6.27/6.82mph
15) 0.62m - 6:16(10:05/m) 59cal 5.95/6.22mph
16) 0.62m - 6:25(10:19/m) 57cal 5.82/6.57mph
17) 0.62m - 6:57(11:11/m) 56cal 5.36/6.62mph
18) 0.62m - 6:31(10:30/m) 60cal 5.72/6.74mph
19) 0.62m - 6:46(10:54/m) 62cal 5.51/6.14mph
20) 0.62m - 6:31(10:30/m) 60cal 5.72/6.16mph
21) 0.4m - 4:08(10:23/m) 38cal 5.78/5.91mph
5:16 5:10 5:17 5:12 5:10 5:42 5:33 5:31 5:44 5:56 5:50 6:03 6:00 5:57 6:16 6:25 6:57 6:31 6:46 6:31 4:08
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
4:10 |
4:10 |
8:19 |
186 178-190 |
1.00 |
8:30 |
4:21 |
8:41 |
184 182-188 |
1.50 |
12:38 |
4:08 |
8:15 |
184 178-192 |
2.00 |
16:48 |
4:11 |
8:21 |
181 176-186 |
2.50 |
21:02 |
4:14 |
8:27 |
181 178-184 |
3.00 |
25:12 |
4:10 |
8:20 |
180 176-184 |
3.50 |
29:41 |
4:29 |
8:57 |
179 176-186 |
4.00 |
34:22 |
4:41 |
9:22 |
179 176-184 |
4.50 |
38:42 |
4:20 |
8:39 |
181 176-188 |
5.00 |
43:07 |
4:26 |
8:51 |
178 174-182 |
5.50 |
47:45 |
4:38 |
9:16 |
178 174-182 |
6.00 |
52:41 |
4:56 |
9:51 |
175 120-180 |
6.50 |
57:06 |
4:26 |
8:51 |
179 176-186 |
7.00 |
1:01:55 |
4:48 |
9:37 |
177 174-180 |
7.50 |
1:06:45 |
4:51 |
9:41 |
177 174-182 |
8.00 |
1:11:38 |
4:53 |
9:45 |
178 176-182 |
8.50 |
1:16:24 |
4:46 |
9:32 |
177 174-180 |
9.00 |
1:21:29 |
5:05 |
10:11 |
176 174-180 |
9.50 |
1:26:38 |
5:09 |
10:17 |
175 120-180 |
10.00 |
1:31:37 |
4:59 |
9:57 |
173 128-180 |
10.50 |
1:37:21 |
5:44 |
11:28 |
168 122-182 |
11.00 |
1:42:36 |
5:15 |
10:31 |
176 172-180 |
11.50 |
1:47:54 |
5:18 |
10:36 |
174 170-178 |
12.00 |
1:53:16 |
5:22 |
10:44 |
172 122-180 |
12.50 |
1:58:36 |
5:20 |
10:40 |
175 172-178 |
12.82 |
2:01:56 |
3:20 |
10:18 |
175 172-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.7 |
178 |
12.7 |
1:59:10 |
9:25 |
Walk |
2.3 |
128 |
0.2 |
2:46 |
16:57 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:51 |
47.30% |
More |
800m |
4:04 |
8:10 |
50.00% |
More |
1km |
5:06 |
8:12 |
51.80% |
More |
Mile |
8:14 |
8:14 |
54.46% |
More |
5k |
26:06 |
8:24 |
60.07% |
More |
5 miles |
43:07 |
8:37 |
59.33% |
More |
10k |
54:32 |
8:47 |
58.74% |
More |
10 miles |
1:31:37 |
9:10 |
57.49% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:10 |
8:10 |
54.94 |
5km |
27:08 |
8:44 |
57.78 |
5M |
44:57 |
8:59 |
56.91 |
10km |
56:35 |
9:06 |
56.61 |
10M |
1:33:42 |
9:22 |
56.21 |
Half |
2:04:45 |
9:31 |
55.07 |
20M |
3:15:22 |
9:46 |
55.20 |
Mara |
4:20:07 |
9:56 |
54.82 |
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