Mon 30th Jan 2017 at 2:00pm by LindsD
Run > General
-
Time
31:45
-
Miles
3.20
-
Min/mi
9:55
-
Pacing
89%
-
WAVA
51.85
-
Stride(cm)
89
-
Cals
336
-
Cadence
182
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
3 comments
Did 1 min a bit faster every 10. Felt hard.
Split Summary
===
1) 1m - 9:47(9:47/m) 103cal 6.13/8.43mph
2) 1m - 9:34(9:34/m) 107cal 6.27/8.93mph
3) 1m - 10:15(10:15/m) 104cal 5.85/7.99mph
4) 0.2m - 2:09(10:51/m) 22cal 5.53/7.33mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:16 |
1:16 |
10:09 |
175 164-182 |
1/4 |
0.25 |
2:28 |
1:12 |
9:35 |
173 88-184 |
1/5 |
0.38 |
3:40 |
1:12 |
9:40 |
183 178-186 |
0/2 |
0.50 |
5:08 |
1:27 |
11:38 |
169 118-186 |
8/2 |
0.63 |
6:26 |
1:19 |
10:29 |
174 118-186 |
5/3 |
0.75 |
7:37 |
1:11 |
9:27 |
185 182-188 |
0/5 |
0.88 |
8:48 |
1:10 |
9:22 |
185 182-188 |
0/5 |
1.00 |
9:51 |
1:03 |
8:26 |
190 184-192 |
1/3 |
1.13 |
11:00 |
1:09 |
9:10 |
187 182-194 |
1/2 |
1.25 |
12:12 |
1:13 |
9:42 |
185 182-188 |
2/2 |
1.38 |
13:23 |
1:11 |
9:28 |
184 182-188 |
2/1 |
1.50 |
14:37 |
1:14 |
9:51 |
185 182-188 |
2/1 |
1.63 |
15:54 |
1:17 |
10:18 |
184 182-186 |
4/0 |
1.75 |
17:07 |
1:12 |
9:38 |
186 182-188 |
2/5 |
1.88 |
18:17 |
1:11 |
9:26 |
185 184-188 |
4/7 |
2.00 |
19:25 |
1:08 |
9:01 |
187 184-194 |
0/4 |
2.13 |
20:33 |
1:08 |
9:01 |
190 176-196 |
2/4 |
2.25 |
21:48 |
1:16 |
10:05 |
185 180-188 |
2/1 |
2.38 |
23:06 |
1:18 |
10:23 |
183 180-186 |
3/0 |
2.50 |
24:27 |
1:21 |
10:45 |
184 182-186 |
3/1 |
2.63 |
25:55 |
1:28 |
11:44 |
184 176-188 |
3/0 |
2.75 |
27:15 |
1:20 |
10:42 |
183 180-186 |
3/1 |
2.88 |
28:46 |
1:31 |
12:11 |
184 182-186 |
3/1 |
3.00 |
29:57 |
1:11 |
9:28 |
186 182-190 |
5/1 |
3.13 |
31:18 |
1:21 |
10:45 |
160 112-192 |
3/1 |
3.19 |
32:04 |
46 |
11:11 |
184 180-186 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.0 |
184 |
3.1 |
31:06 |
9:57 |
Walk |
3.0 |
112 |
0.1 |
58 |
14:11 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:39 |
43.78% |
More |
800m |
4:30 |
9:03 |
45.84% |
More |
1km |
5:42 |
9:10 |
47.17% |
More |
Mile |
9:24 |
9:24 |
48.61% |
More |
5k |
31:03 |
10:00 |
51.43% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:15 |
9:15 |
49.42 |
5km |
30:46 |
9:54 |
51.91 |
5M |
50:57 |
10:11 |
51.15 |
10km |
1:04:09 |
10:19 |
50.85 |
10M |
1:46:14 |
10:37 |
50.53 |
Half |
2:21:27 |
10:48 |
49.53 |
20M |
3:41:30 |
11:05 |
49.69 |
Mara |
4:54:54 |
11:15 |
49.38 |
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Well done, I was just thinking I need to do some faster bits too
Thanks