Fri 6th Jan 2017 at 11:00am by HappyG(rrr)
Run > General
-
Time
43:50
-
Miles
4.52
-
Min/mi
9:42
-
Pacing
94%
-
WAVA
47.78
-
Stride(cm)
96
-
Cals
547
-
Cadence
173
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
Exactly same distance! Bit slower though - with Kenny McG who is just returning from injury and rightly building up gradually. Nice day. Good to get away from desk.
G
Split Summary
===
1) 1m - 10:04(10:04/m) 121cal 5.96/6.43mph
2) 1m - 9:41(9:41/m) 121cal 6.19/6.53mph
3) 1m - 9:31(9:31/m) 119cal 6.3/6.85mph
4) 1m - 9:30(9:30/m) 121cal 6.31/7.97mph
5) 0.52m - 5:04(9:42/m) 65cal 6.19/7.03mph
10:04 9:41 9:31 9:30 5:04
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:17 |
1:17 |
10:18 |
170 158-174 |
0/1 |
0.25 |
2:34 |
1:17 |
10:14 |
176 166-180 |
2/0 |
0.38 |
3:47 |
1:13 |
9:45 |
172 166-178 |
1/0 |
0.50 |
5:11 |
1:24 |
11:10 |
177 172-180 |
1/0 |
0.63 |
6:27 |
1:17 |
10:12 |
173 164-180 |
3/0 |
0.75 |
7:41 |
1:14 |
9:49 |
177 174-180 |
3/0 |
0.88 |
8:52 |
1:11 |
9:30 |
175 170-178 |
1/2 |
1.00 |
10:04 |
1:12 |
9:33 |
180 178-182 |
2/1 |
1.13 |
11:21 |
1:17 |
10:18 |
179 176-180 |
5/0 |
1.25 |
12:39 |
1:18 |
10:27 |
175 168-180 |
6/0 |
1.38 |
13:54 |
1:14 |
9:54 |
177 174-180 |
1/0 |
1.50 |
15:06 |
1:12 |
9:37 |
176 172-180 |
2/1 |
1.63 |
16:16 |
1:11 |
9:24 |
175 170-176 |
0/3 |
1.75 |
17:26 |
1:10 |
9:21 |
175 172-178 |
1/2 |
1.88 |
18:35 |
1:09 |
9:12 |
173 170-176 |
2/0 |
2.00 |
19:45 |
1:09 |
9:16 |
174 172-176 |
0/2 |
2.13 |
20:53 |
1:08 |
9:05 |
174 172-176 |
3/0 |
2.25 |
22:07 |
1:14 |
9:51 |
173 168-176 |
1/3 |
2.38 |
23:26 |
1:20 |
10:36 |
173 172-178 |
3/0 |
2.50 |
24:34 |
1:07 |
8:57 |
171 168-174 |
0/3 |
2.63 |
25:43 |
1:09 |
9:15 |
173 170-176 |
2/0 |
2.75 |
26:53 |
1:10 |
9:16 |
161 124-176 |
1/2 |
2.88 |
28:04 |
1:12 |
9:33 |
171 166-174 |
1/1 |
3.00 |
29:16 |
1:12 |
9:38 |
170 166-176 |
3/0 |
3.13 |
30:28 |
1:12 |
9:36 |
170 162-176 |
2/2 |
3.25 |
31:39 |
1:10 |
9:22 |
170 162-172 |
1/2 |
3.38 |
32:54 |
1:15 |
9:59 |
172 164-182 |
1/5 |
3.50 |
34:03 |
1:09 |
9:12 |
167 162-172 |
0/6 |
3.63 |
35:12 |
1:10 |
9:18 |
169 166-172 |
2/1 |
3.75 |
36:28 |
1:15 |
10:01 |
173 168-178 |
2/1 |
3.88 |
37:34 |
1:06 |
8:48 |
169 164-174 |
0/2 |
4.00 |
38:45 |
1:12 |
9:35 |
170 164-182 |
0/3 |
4.13 |
39:58 |
1:13 |
9:40 |
172 168-178 |
1/2 |
4.25 |
41:11 |
1:13 |
9:46 |
169 166-172 |
0/1 |
4.38 |
42:23 |
1:12 |
9:36 |
171 170-174 |
0/2 |
4.50 |
43:37 |
1:13 |
9:46 |
171 166-176 |
1/0 |
4.52 |
43:50 |
13 |
10:38 |
168 168-168 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.4 |
172 |
4.5 |
43:35 |
9:42 |
Walk |
0.6 |
124 |
0 |
15 |
8:52 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:57 |
36.38% |
More |
800m |
4:33 |
9:09 |
41.52% |
More |
1km |
5:43 |
9:12 |
43.07% |
More |
Mile |
9:22 |
9:22 |
44.79% |
More |
5k |
29:31 |
9:30 |
48.33% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:56 |
7:56 |
52.87 |
5km |
28:40 |
9:14 |
49.77 |
5M |
49:09 |
9:50 |
47.23 |
10km |
1:02:52 |
10:07 |
46.09 |
10M |
1:47:46 |
10:47 |
44.42 |
Half |
2:26:20 |
11:10 |
42.94 |
20M |
3:56:20 |
11:49 |
42.13 |
Mara |
5:20:55 |
12:15 |
41.37 |
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