Thu 13th Oct 2016 at 6:00pm by Essex Dave
Run > General
-
Time
40:22
-
Miles
4.43
-
Min/mi
9:07
-
Pacing
64%
-
WAVA
49.74
-
Stride(cm)
96
-
Cals
484
-
Cadence
184
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:24(9:24/m) 109cal 6.38/6.76mph
2) 1m - 9:10(9:10/m) 110cal 6.55/7.45mph
3) 1m - 8:56(8:56/m) 109cal 6.72/6.95mph
4) 1m - 8:56(8:56/m) 109cal 6.72/7.12mph
5) 0.43m - 3:56(9:04/m) 47cal 6.62/7.58mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:19 |
1:19 |
10:30 |
171 122-178 |
0.25 |
2:32 |
1:13 |
9:45 |
178 176-182 |
0.38 |
3:39 |
1:07 |
8:54 |
179 176-182 |
0.50 |
4:48 |
1:09 |
9:12 |
178 174-186 |
0.63 |
5:59 |
1:11 |
9:28 |
179 172-182 |
0.75 |
7:08 |
1:10 |
9:19 |
180 176-186 |
0.88 |
8:17 |
1:08 |
9:07 |
182 178-188 |
1.00 |
9:24 |
1:07 |
8:56 |
180 178-182 |
1.13 |
10:33 |
1:10 |
9:16 |
182 178-186 |
1.25 |
13:28 |
2:55 |
23:19 |
186 160-248 |
1.38 |
14:41 |
1:13 |
9:41 |
184 178-190 |
1.50 |
15:47 |
1:07 |
8:53 |
182 176-186 |
1.63 |
16:56 |
1:08 |
9:04 |
184 178-188 |
1.75 |
18:04 |
1:08 |
9:04 |
184 178-190 |
1.88 |
19:11 |
1:07 |
8:58 |
188 186-192 |
2.00 |
20:19 |
1:08 |
9:07 |
186 180-190 |
2.13 |
21:24 |
1:04 |
8:35 |
189 188-190 |
2.25 |
22:32 |
1:08 |
9:05 |
187 178-194 |
2.38 |
23:42 |
1:11 |
9:24 |
182 176-186 |
2.50 |
24:46 |
1:04 |
8:30 |
184 178-188 |
2.63 |
25:52 |
1:06 |
8:48 |
188 186-190 |
2.75 |
26:59 |
1:07 |
8:57 |
187 182-192 |
2.88 |
28:07 |
1:08 |
9:05 |
188 186-192 |
3.00 |
29:15 |
1:08 |
9:04 |
185 180-192 |
3.13 |
30:23 |
1:08 |
9:02 |
181 178-186 |
3.25 |
31:33 |
1:10 |
9:18 |
180 174-184 |
3.38 |
32:38 |
1:05 |
8:43 |
186 184-188 |
3.50 |
33:45 |
1:07 |
8:56 |
187 184-190 |
3.63 |
34:53 |
1:08 |
9:02 |
188 184-192 |
3.75 |
35:56 |
1:03 |
8:28 |
188 184-190 |
3.88 |
37:04 |
1:08 |
9:03 |
190 184-192 |
4.00 |
38:11 |
1:07 |
8:54 |
188 184-190 |
4.13 |
39:18 |
1:07 |
9:00 |
187 180-192 |
4.25 |
40:38 |
1:20 |
10:39 |
188 182-192 |
4.38 |
41:48 |
1:10 |
9:18 |
182 180-188 |
4.43 |
42:21 |
33 |
9:24 |
180 178-182 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.0 |
183 |
4.4 |
40:39 |
9:10 |
Walk |
0.0 |
122 |
0 |
0 |
NAN:00:00 |
Still |
4.0 |
- |
- |
1:42 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:37 |
36.95% |
More |
800m |
4:21 |
8:46 |
42.22% |
More |
1km |
5:28 |
8:48 |
43.93% |
More |
Mile |
8:52 |
8:52 |
46.21% |
More |
5k |
28:03 |
9:02 |
49.71% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:20 |
8:20 |
49.20 |
5km |
27:43 |
8:55 |
50.31 |
5M |
45:54 |
9:11 |
49.37 |
10km |
57:47 |
9:18 |
48.94 |
10M |
1:35:41 |
9:34 |
48.80 |
Half |
2:07:24 |
9:44 |
48.10 |
20M |
3:19:30 |
9:59 |
48.67 |
Mara |
4:25:36 |
10:08 |
48.75 |
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