Wed 30th Nov 2016 at 7:00pm by Steve.Hart
Run > General
-
Time
1:00:46
-
Miles
5.46
-
Min/mi
11:08
-
Pacing
67%
-
WAVA
45.93
-
Stride(cm)
84
-
Cals
294
-
Cadence
173
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:25(10:25/m) 56cal 5.76/7.06mph
2) 1m - 10:55(10:55/m) 55cal 5.5/6.57mph
3) 1m - 11:31(11:31/m) 54cal 5.21/6.53mph
4) 1m - 11:00(11:00/m) 51cal 5.45/7.01mph
5) 1m - 12:23(12:23/m) 52cal 4.85/7.2mph
6) 0.46m - 4:32(9:52/m) 26cal 6.08/7.16mph
10:25 10:55 11:31 11:00 12:23 4:32
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
2:42 |
2:42 |
10:46 |
168 120-176 |
0.50 |
5:13 |
2:31 |
10:06 |
176 120-184 |
0.75 |
8:00 |
2:47 |
11:07 |
168 116-182 |
1.00 |
10:25 |
2:25 |
9:40 |
177 172-180 |
1.25 |
13:24 |
2:59 |
11:56 |
163 114-180 |
1.50 |
15:43 |
2:19 |
9:18 |
174 120-184 |
1.75 |
18:15 |
2:31 |
10:05 |
175 170-178 |
2.00 |
21:20 |
3:05 |
12:21 |
168 120-178 |
2.25 |
23:44 |
2:24 |
9:38 |
178 174-182 |
2.50 |
26:19 |
2:35 |
10:20 |
179 174-184 |
2.75 |
30:28 |
4:09 |
16:35 |
167 120-186 |
3.00 |
32:51 |
2:23 |
9:31 |
179 176-182 |
3.25 |
36:36 |
3:46 |
15:02 |
157 78-188 |
3.50 |
38:50 |
2:14 |
8:54 |
185 180-194 |
3.75 |
41:30 |
2:40 |
10:40 |
177 120-186 |
4.00 |
43:52 |
2:22 |
9:29 |
182 180-186 |
4.25 |
47:40 |
3:48 |
15:13 |
170 98-186 |
4.50 |
49:59 |
2:19 |
9:17 |
187 182-190 |
4.75 |
53:28 |
3:29 |
13:55 |
166 120-188 |
5.00 |
56:15 |
2:47 |
11:08 |
172 126-180 |
5.25 |
58:43 |
2:29 |
9:54 |
182 120-194 |
5.46 |
1:00:45 |
2:02 |
9:49 |
181 120-190 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.0 |
178 |
5.2 |
53:27 |
10:14 |
Walk |
8.6 |
120 |
0.2 |
5:12 |
22:39 |
Still |
3.5 |
- |
- |
2:06 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:34 |
40.85% |
More |
800m |
4:34 |
9:11 |
45.32% |
More |
1km |
6:01 |
9:41 |
44.86% |
More |
Mile |
10:13 |
10:13 |
44.84% |
More |
5k |
34:28 |
11:06 |
45.26% |
More |
5 miles |
55:48 |
11:10 |
45.66% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:03 |
10:03 |
45.57 |
5km |
33:26 |
10:46 |
46.67 |
5M |
55:21 |
11:04 |
46.03 |
10km |
1:09:42 |
11:13 |
45.71 |
10M |
1:55:25 |
11:33 |
45.70 |
Half |
2:33:39 |
11:44 |
45.11 |
20M |
4:00:37 |
12:02 |
45.65 |
Mara |
5:20:22 |
12:14 |
45.71 |
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