Tue 8th Nov 2016 at 6:00pm by dan.
Run > General
-
Time
28:00
-
Miles
3.86
-
Min/mi
7:15
-
Pacing
62%
-
WAVA
63.78
-
Stride(cm)
137
-
Cals
448
-
Cadence
162
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.78m - 5:00(6:27/m) 96cal
2) 0.14m - 2:00(14:33/m) 12cal
3) 0.85m - 5:00(5:54/m) 100cal
4) 0.15m - 2:00(13:19/m) 13cal
5) 0.83m - 5:00(6:01/m) 97cal
6) 0.16m - 2:00(12:10/m) 16cal
7) 0.87m - 5:00(5:46/m) 105cal
8) 0.09m - 2:00(21:43/m) 9cal
5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
44 |
44 |
5:53 |
169 162-174 |
0.25 |
1:33 |
49 |
6:30 |
162 160-164 |
0.38 |
2:21 |
49 |
6:28 |
162 160-164 |
0.50 |
3:08 |
46 |
6:11 |
162 160-164 |
0.63 |
3:56 |
49 |
6:29 |
162 160-164 |
0.75 |
4:49 |
53 |
7:04 |
162 160-162 |
0.88 |
6:38 |
1:48 |
14:27 |
142 122-160 |
1.00 |
7:36 |
58 |
7:43 |
158 148-166 |
1.13 |
8:22 |
47 |
6:12 |
162 160-168 |
1.25 |
9:04 |
42 |
5:38 |
167 164-170 |
1.38 |
9:47 |
43 |
5:40 |
167 166-168 |
1.50 |
10:32 |
46 |
6:04 |
165 162-166 |
1.63 |
11:14 |
42 |
5:33 |
167 166-168 |
1.75 |
11:59 |
46 |
6:04 |
167 164-168 |
1.88 |
13:43 |
1:43 |
13:48 |
136 96-166 |
2.00 |
14:39 |
56 |
7:30 |
161 148-172 |
2.13 |
15:28 |
49 |
6:33 |
165 162-166 |
2.25 |
16:15 |
47 |
6:15 |
163 158-168 |
2.38 |
16:59 |
43 |
5:48 |
165 164-166 |
2.50 |
17:43 |
44 |
5:54 |
164 162-166 |
2.63 |
18:26 |
43 |
5:42 |
165 162-168 |
2.75 |
19:18 |
52 |
6:54 |
162 138-168 |
2.88 |
20:50 |
1:32 |
12:19 |
143 92-152 |
3.00 |
21:37 |
47 |
6:18 |
165 150-172 |
3.13 |
22:19 |
42 |
5:37 |
167 166-168 |
3.25 |
23:03 |
44 |
5:51 |
166 164-168 |
3.38 |
23:48 |
45 |
5:59 |
167 164-168 |
3.50 |
24:32 |
44 |
5:53 |
168 166-168 |
3.63 |
25:19 |
47 |
6:15 |
168 164-170 |
3.75 |
26:04 |
45 |
5:56 |
167 164-170 |
3.82 |
27:51 |
1:47 |
24:04 |
134 116-146 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
76.9 |
164 |
3.4 |
21:25 |
6:15 |
Walk |
23.0 |
136 |
0.4 |
6:24 |
15:56 |
Still |
0.1 |
- |
- |
2 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:23 |
5:33 |
58.61% |
More |
800m |
2:50 |
5:42 |
66.68% |
More |
1km |
3:34 |
5:44 |
69.15% |
More |
Mile |
6:48 |
6:48 |
61.75% |
More |
5k |
21:58 |
7:04 |
64.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:41 |
6:41 |
62.76 |
5km |
22:15 |
7:10 |
64.13 |
5M |
36:50 |
7:22 |
63.02 |
10km |
46:23 |
7:28 |
62.47 |
10M |
1:16:48 |
7:41 |
62.33 |
Half |
1:42:15 |
7:48 |
61.45 |
20M |
2:40:08 |
8:00 |
62.18 |
Mara |
3:33:12 |
8:08 |
62.27 |
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