Mon 16th Jan 2017 at 5:00am by BSC
Run > Recovery Run
-
Time
54:30
-
Miles
6.00
-
Min/mi
9:05
-
Pacing
92%
-
WAVA
52.19
-
Stride(cm)
105
-
Cals
700
-
Cadence
169
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:18(9:18/m) 117cal 6.45/7.01mph
2) 1m - 9:25(9:25/m) 118cal 6.37/6.95mph
3) 1m - 9:02(9:02/m) 117cal 6.65/7.41mph
4) 1m - 9:12(9:12/m) 118cal 6.53/7.14mph
5) 1m - 8:54(8:54/m) 116cal 6.74/7.14mph
6) 1m - 8:37(8:38/m) 114cal 6.96/7.78mph
7) 0m - 2(6:53/m) 8.72/7.24mph
9:18 9:25 9:02 9:12 8:54 8:37 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
2:27 |
2:27 |
9:47 |
168 154-176 |
0.50 |
4:45 |
2:18 |
9:13 |
171 164-172 |
0.75 |
7:02 |
2:17 |
9:08 |
170 166-172 |
1.00 |
9:21 |
2:19 |
9:16 |
171 168-172 |
1.25 |
11:37 |
2:16 |
9:03 |
169 166-172 |
1.50 |
14:00 |
2:23 |
9:34 |
168 166-170 |
1.75 |
16:25 |
2:24 |
9:38 |
168 166-170 |
2.00 |
18:47 |
2:22 |
9:28 |
168 162-170 |
2.25 |
21:02 |
2:15 |
9:01 |
168 164-170 |
2.50 |
23:13 |
2:11 |
8:42 |
170 168-172 |
2.75 |
25:30 |
2:18 |
9:10 |
170 166-174 |
3.00 |
27:49 |
2:18 |
9:14 |
168 164-172 |
3.25 |
30:01 |
2:13 |
8:52 |
168 166-170 |
3.50 |
32:17 |
2:16 |
9:04 |
169 166-172 |
3.75 |
34:40 |
2:23 |
9:31 |
167 162-168 |
4.00 |
37:00 |
2:20 |
9:19 |
167 164-170 |
4.25 |
39:17 |
2:17 |
9:09 |
168 166-170 |
4.50 |
41:30 |
2:13 |
8:50 |
168 164-172 |
4.75 |
43:41 |
2:12 |
8:47 |
167 164-170 |
5.00 |
45:54 |
2:12 |
8:49 |
169 166-172 |
5.25 |
48:21 |
2:27 |
9:47 |
168 164-170 |
5.50 |
50:31 |
2:10 |
8:41 |
169 164-172 |
5.75 |
52:40 |
2:09 |
8:37 |
170 168-172 |
6.00 |
54:48 |
2:08 |
8:32 |
168 164-172 |
6.00 |
54:50 |
2 |
9:45 |
170 170-170 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.4 |
168 |
6 |
54:30 |
9:05 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.6 |
- |
- |
20 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:19 |
39.69% |
More |
800m |
4:14 |
8:31 |
45.36% |
More |
1km |
5:18 |
8:32 |
47.26% |
More |
Mile |
8:38 |
8:38 |
49.38% |
More |
5k |
28:00 |
9:01 |
51.75% |
More |
5 miles |
45:27 |
9:05 |
51.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:09 |
8:09 |
52.26 |
5km |
27:08 |
8:44 |
53.42 |
5M |
44:55 |
8:59 |
52.53 |
10km |
56:34 |
9:06 |
52.08 |
10M |
1:33:40 |
9:22 |
51.98 |
Half |
2:04:42 |
9:31 |
51.26 |
20M |
3:15:17 |
9:46 |
51.87 |
Mara |
4:19:59 |
9:55 |
51.95 |
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