Tue 15th Nov 2016 at 6:00pm by dan.
Run > General
-
Time
35:00
-
Miles
4.77
-
Min/mi
7:20
-
Pacing
58%
-
WAVA
63.19
-
Stride(cm)
134
-
Cals
549
-
Cadence
163
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.16m - 1:00(6:25/m) 18cal
2) 0.05m - 1:00(19:04/m) 5cal
3) 0.34m - 2:00(5:57/m) 38cal
4) 0.07m - 1:00(14:18/m) 7cal
5) 0.51m - 3:00(5:52/m) 62cal
6) 0.06m - 1:00(17:56/m) 5cal
7) 0.6m - 4:00(6:40/m) 72cal
8) 0.08m - 2:00(25:17/m) 7cal
9) 0.87m - 5:00(5:44/m) 102cal
10) 0.16m - 2:00(12:34/m) 15cal
11) 0.64m - 4:00(6:12/m) 75cal
12) 0.08m - 1:00(12:05/m) 7cal
13) 0.51m - 3:00(5:51/m) 62cal
14) 0.04m - 1:00(27:24/m) 3cal
15) 0.35m - 2:00(5:38/m) 43cal
16) 0.06m - 1:00(16:39/m) 6cal
17) 0.18m - 1:00(5:28/m) 22cal
1:00 1:00 2:00 1:00 3:00 1:00 4:00 2:00 5:00 2:00 4:00 1:00 3:00 1:00 2:00 1:00 1:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
2:21 |
2:21 |
9:22 |
164 96-178 |
0.50 |
3:48 |
1:27 |
5:49 |
168 162-172 |
0.75 |
5:41 |
1:53 |
7:33 |
158 98-172 |
1.00 |
7:07 |
1:26 |
5:46 |
171 162-178 |
1.25 |
9:17 |
2:09 |
8:38 |
150 96-172 |
1.50 |
10:58 |
1:41 |
6:45 |
166 162-168 |
1.75 |
12:37 |
1:38 |
6:33 |
165 162-168 |
2.00 |
15:40 |
3:03 |
12:12 |
141 78-168 |
2.25 |
17:07 |
1:27 |
5:50 |
168 166-170 |
2.50 |
18:32 |
1:25 |
5:41 |
169 168-172 |
2.75 |
20:10 |
1:38 |
6:33 |
172 146-178 |
3.00 |
22:25 |
2:15 |
9:00 |
158 146-172 |
3.25 |
24:00 |
1:35 |
6:20 |
169 164-172 |
3.50 |
25:25 |
1:25 |
5:39 |
168 164-170 |
3.75 |
27:18 |
1:53 |
7:30 |
165 146-176 |
4.00 |
28:48 |
1:30 |
6:00 |
168 166-172 |
4.25 |
30:43 |
1:55 |
7:41 |
162 92-176 |
4.50 |
32:34 |
1:51 |
7:23 |
162 90-172 |
4.69 |
33:47 |
1:13 |
6:20 |
169 148-182 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.2 |
166 |
4.5 |
30:08 |
6:38 |
Walk |
10.8 |
103 |
0.1 |
3:39 |
24:34 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:13 |
4:53 |
66.54% |
More |
800m |
2:38 |
5:18 |
71.70% |
More |
1km |
3:21 |
5:24 |
73.40% |
More |
Mile |
6:15 |
6:15 |
67.13% |
More |
5k |
21:51 |
7:02 |
65.32% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:41 |
6:41 |
62.76 |
5km |
22:13 |
7:09 |
64.22 |
5M |
36:47 |
7:21 |
63.10 |
10km |
46:19 |
7:27 |
62.56 |
10M |
1:16:42 |
7:40 |
62.41 |
Half |
1:42:08 |
7:48 |
61.52 |
20M |
2:39:56 |
8:00 |
62.25 |
Mara |
3:32:56 |
8:08 |
62.35 |
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