Sat 4th Feb 2017 at 11:00am by alpenrose
Run > Medium Long Run
- Good
-
Time
1:25:26
-
Miles
6.48
-
Min/mi
13:11
-
Pacing
62%
-
WAVA
46.46
-
Stride(cm)
75
-
Cals
699
-
Cadence
162
-
Asc(m)
42
-
Surface
Road
Notes & Comments
2 comments
TBC7.
Split Summary
===
1) 1m - 12:26(12:26/m) 108cal 4.83/5.78mph
2) 1m - 11:50(11:50/m) 122cal 5.07/5.53mph
3) 1m - 13:43(13:43/m) 99cal 4.38/6.05mph
4) 1m - 14:30(14:30/m) 99cal 4.14/5.28mph
5) 1m - 13:00(13:00/m) 107cal 4.62/5.61mph
6) 1m - 13:41(13:41/m) 109cal 4.38/5.7mph
7) 0.48m - 6:16(13:08/m) 55cal 4.57/5.41mph
12:26 11:50 13:43 14:30 13:00 13:41 6:16
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
4:21 |
4:21 |
17:23 |
166 118-174 |
5/1 |
0.50 |
7:30 |
3:09 |
12:37 |
172 164-180 |
4/3 |
0.75 |
10:46 |
3:15 |
13:02 |
169 158-174 |
5/4 |
1.00 |
13:43 |
2:57 |
11:50 |
170 166-174 |
6/8 |
1.25 |
16:46 |
3:03 |
12:14 |
168 162-176 |
2/5 |
1.50 |
19:41 |
2:55 |
11:40 |
169 166-172 |
1/2 |
1.75 |
22:33 |
2:52 |
11:28 |
171 170-172 |
1/1 |
2.00 |
25:32 |
2:59 |
11:57 |
169 166-172 |
2/2 |
2.25 |
29:15 |
3:43 |
14:51 |
156 38-174 |
0/2 |
2.50 |
32:04 |
2:49 |
11:15 |
170 168-172 |
1/2 |
2.75 |
35:32 |
3:28 |
13:50 |
160 118-238 |
3/0 |
3.00 |
39:15 |
3:44 |
14:54 |
149 114-176 |
1/2 |
3.25 |
42:23 |
3:08 |
12:33 |
169 160-174 |
1/1 |
3.50 |
46:19 |
3:56 |
15:44 |
149 114-172 |
3/1 |
3.75 |
49:19 |
3:00 |
12:00 |
169 164-174 |
1/2 |
4.00 |
54:39 |
5:20 |
21:18 |
122 118-128 |
1/1 |
4.25 |
58:14 |
3:35 |
14:20 |
154 118-176 |
3/2 |
4.50 |
1:01:11 |
2:57 |
11:49 |
169 164-170 |
2/1 |
4.75 |
1:04:08 |
2:57 |
11:47 |
169 164-172 |
1/2 |
5.00 |
1:09:53 |
5:45 |
23:01 |
156 118-172 |
3/2 |
5.25 |
1:12:51 |
2:58 |
11:52 |
170 168-174 |
2/1 |
5.50 |
1:15:46 |
2:55 |
11:41 |
169 166-172 |
1/2 |
5.75 |
1:20:54 |
5:08 |
20:30 |
146 98-172 |
3/1 |
6.00 |
1:24:37 |
3:43 |
14:53 |
159 118-174 |
2/6 |
6.25 |
1:28:13 |
3:36 |
14:24 |
166 120-174 |
2/1 |
6.47 |
1:31:44 |
3:31 |
15:54 |
170 164-174 |
5/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
76.6 |
169 |
5.7 |
1:10:17 |
12:21 |
Walk |
22.8 |
119 |
0.8 |
20:57 |
26:49 |
Still |
0.5 |
- |
- |
30 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:42 |
10:50 |
39.49% |
More |
800m |
5:40 |
11:24 |
42.87% |
More |
1km |
7:11 |
11:33 |
43.92% |
More |
Mile |
11:44 |
11:44 |
45.12% |
More |
5k |
39:12 |
12:37 |
47.19% |
More |
5 miles |
1:08:10 |
13:38 |
44.42% |
More |
10k |
1:26:10 |
13:52 |
44.06% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:08 |
10:08 |
52.24 |
5km |
36:56 |
11:53 |
50.08 |
5M |
1:03:34 |
12:43 |
47.63 |
10km |
1:21:26 |
13:06 |
46.62 |
10M |
2:20:08 |
14:01 |
44.79 |
Half |
3:10:41 |
14:33 |
43.08 |
20M |
5:08:58 |
15:27 |
42.03 |
Mara |
7:00:25 |
16:03 |
41.03 |
Three Things You Saw Today
1 River Thames, Kennet and Avon Canal, lots of bridges, lots of Fetchies.
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Good fetch day out