Wed 1st Mar 2017 at 7:00am by alpenrose
Run > General
-
Time
1:03:19
-
Miles
5.08
-
Min/mi
12:28
-
Pacing
82%
-
WAVA
48.64
-
Stride(cm)
77
-
Cals
591
-
Cadence
168
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
3 comments
Split Summary
===
1) 1m - 13:27(13:27/m) 112cal 4.46/5.63mph
2) 1m - 11:58(11:58/m) 114cal 5.01/5.36mph
3) 1m - 12:40(12:40/m) 118cal 4.73/5.68mph
4) 1m - 12:06(12:06/m) 122cal 4.96/5.91mph
5) 1m - 12:12(12:12/m) 116cal 4.92/5.74mph
6) 0.08m - 54(11:11/m) 9cal 5.36/5.26mph
13:27 11:58 12:40 12:06 12:12 54
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:41 |
3:41 |
14:44 |
157 108-176 |
13/1 |
0.50 |
6:46 |
3:04 |
12:18 |
169 118-178 |
3/12 |
0.75 |
9:50 |
3:04 |
12:17 |
171 168-174 |
8/3 |
1.00 |
13:33 |
3:43 |
14:54 |
159 102-174 |
14/0 |
1.25 |
16:29 |
2:56 |
11:45 |
172 170-174 |
5/3 |
1.50 |
19:34 |
3:04 |
12:17 |
170 168-172 |
5/3 |
1.75 |
22:37 |
3:03 |
12:14 |
171 166-176 |
5/3 |
2.00 |
25:32 |
2:55 |
11:39 |
172 166-176 |
3/7 |
2.25 |
28:29 |
2:58 |
11:51 |
174 168-180 |
2/17 |
2.50 |
32:24 |
3:55 |
15:40 |
140 116-178 |
12/0 |
2.75 |
35:22 |
2:58 |
11:53 |
171 166-174 |
3/4 |
3.00 |
38:12 |
2:50 |
11:19 |
175 170-178 |
1/17 |
3.25 |
41:01 |
2:49 |
11:15 |
173 170-176 |
2/7 |
3.50 |
44:13 |
3:12 |
12:48 |
169 118-180 |
3/3 |
3.75 |
47:14 |
3:02 |
12:06 |
171 164-176 |
3/3 |
4.00 |
50:31 |
3:17 |
13:08 |
163 122-176 |
3/3 |
4.25 |
53:25 |
2:53 |
11:33 |
171 168-172 |
3/4 |
4.50 |
56:46 |
3:22 |
13:27 |
171 166-178 |
3/4 |
4.75 |
59:48 |
3:02 |
12:08 |
169 166-174 |
5/4 |
5.00 |
1:03:18 |
3:30 |
14:00 |
171 164-178 |
4/3 |
5.08 |
1:04:13 |
55 |
11:13 |
171 170-174 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.5 |
171 |
4.8 |
57:30 |
12:03 |
Walk |
10.4 |
117 |
0.3 |
6:40 |
21:31 |
Still |
0.1 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:40 |
10:43 |
39.91% |
More |
800m |
5:29 |
11:03 |
44.26% |
More |
1km |
6:58 |
11:12 |
45.25% |
More |
Mile |
11:42 |
11:42 |
45.23% |
More |
5k |
38:04 |
12:15 |
48.58% |
More |
5 miles |
1:03:07 |
12:37 |
47.97% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:55 |
9:55 |
53.38 |
5km |
36:08 |
11:38 |
51.19 |
5M |
1:02:11 |
12:26 |
48.69 |
10km |
1:19:40 |
12:49 |
47.65 |
10M |
2:17:06 |
13:43 |
45.79 |
Half |
3:06:33 |
14:14 |
44.03 |
20M |
5:02:16 |
15:07 |
42.96 |
Mara |
6:51:17 |
15:42 |
41.94 |
Three Things You Saw Today
1 Pair of swans on the pond.
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Early morning *and* hills! Very well done
Well, the hills were mostly walked, but I tried to keep going in between today-just stop to cross roads.
Whoop whoop well done