Fri 24th Mar 2017 at 8:00am by tony-tone

Run > General
  • Time
    4:18:05
  • Miles
    22.37
  • Min/mi
    11:32
  • Pacing
    81%
  • WAVA
    39.82
  • Stride(cm)
    85
  • Cals
    2984
  • Cadence
    163
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 6:21(6:21/km) 85cal 9.44/11.05kmph
2) 1km - 6:16(6:16/km) 86cal 9.57/11.42kmph
3) 1km - 6:20(6:20/km) 87cal 9.49/10.11kmph
4) 1km - 6:54(6:54/km) 80cal 8.7/11.49kmph
5) 1km - 6:36(6:36/km) 79cal 9.09/10.01kmph
6) 1km - 6:37(6:37/km) 86cal 9.06/11.52kmph
7) 1km - 6:22(6:22/km) 86cal 9.42/11.08kmph
8) 1km - 6:39(6:39/km) 86cal 9.02/9.17kmph
9) 1km - 6:45(6:45/km) 88cal 8.89/9.21kmph
10) 1km - 6:54(6:54/km) 87cal 8.69/9.14kmph
11) 1km - 6:39(6:39/km) 87cal 9.01/9.47kmph
12) 1km - 6:46(6:46/km) 83cal 8.86/9.87kmph
13) 1km - 6:52(6:52/km) 86cal 8.73/9.44kmph
14) 1km - 7:25(7:25/km) 84cal 8.08/10.55kmph
15) 1km - 7:10(7:10/km) 86cal 8.38/9.31kmph
16) 1km - 6:47(6:47/km) 88cal 8.85/9.44kmph
17) 1km - 7:24(7:24/km) 84cal 8.1/9.04kmph
18) 1km - 7:01(7:01/km) 86cal 8.54/9.61kmph
19) 1km - 6:57(6:57/km) 84cal 8.64/9.34kmph
20) 1km - 7:18(7:18/km) 84cal 8.22/9.37kmph
21) 1km - 7:03(7:03/km) 83cal 8.51/9.54kmph
22) 1km - 7:16(7:16/km) 83cal 8.25/9.54kmph
23) 1km - 8:07(8:07/km) 78cal 7.39/9.34kmph
24) 1km - 7:35(7:35/km) 80cal 7.92/10.25kmph
25) 1km - 7:37(7:37/km) 79cal 7.87/9.47kmph
26) 1km - 7:48(7:48/km) 79cal 7.69/9.98kmph
27) 1km - 7:00(7:00/km) 83cal 8.58/10.31kmph
28) 1km - 7:58(7:58/km) 78cal 7.53/10.21kmph
29) 1km - 7:26(7:26/km) 82cal 8.08/9.47kmph
30) 1km - 8:13(8:13/km) 79cal 7.31/9.61kmph
31) 1km - 7:27(7:27/km) 82cal 8.06/10.31kmph
32) 1km - 7:40(7:40/km) 81cal 7.83/10.01kmph
33) 1km - 7:39(7:39/km) 78cal 7.85/10.35kmph
34) 1km - 7:51(7:51/km) 77cal 7.64/13.1kmph
35) 1km - 8:30(8:30/km) 76cal 7.05/10.04kmph
36) 1km - 6:46(6:46/km) 84cal 8.87/11.02kmph
37) 0km - 5(20:37/km) 2.91/7.25kmph
6:21 6:16 6:20 6:54 6:36 6:37 6:22 6:39 6:45 6:54 6:39 6:46 6:52 7:25 7:10 6:47 7:24 7:01 6:57 7:18 7:03 7:16 8:07 7:35 7:37 7:48 7:00 7:58 7:26 8:13 7:27 7:40 7:39 7:51 8:30 6:46 5
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Pace

19% 4% 46% 28% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
1.00 10:05 10:05 10:05 169 92-178
2.00 20:20 10:15 10:15 168 162-172
3.00 31:20 11:00 11:00 168 108-176
4.00 41:50 10:30 10:30 170 152-174
5.00 52:25 10:35 10:35 171 170-176
6.00 1:03:26 11:01 11:01 171 166-174
7.00 1:14:12 10:46 10:46 170 164-172
8.00 1:26:00 11:48 11:48 168 106-174
9.00 1:37:52 11:52 11:52 158 108-174
10.00 1:49:06 11:13 11:13 168 104-172
11.00 2:00:52 11:46 11:46 161 110-176
12.00 2:12:30 11:37 11:37 167 120-174
13.00 2:23:40 11:11 11:11 167 122-174
14.00 2:36:28 12:48 12:48 155 110-174
15.00 2:48:04 11:36 11:36 165 108-174
16.00 3:00:33 12:29 12:29 153 112-176
17.00 3:12:38 12:05 12:05 160 112-174
18.00 3:24:45 12:07 12:07 159 116-176
19.00 3:38:52 14:08 14:08 151 112-174
20.00 3:50:47 11:54 11:54 159 114-178
21.00 4:03:19 12:33 12:33 157 116-178
22.00 4:15:54 12:34 12:34 157 98-178
22.37 4:20:13 4:19 11:38 167 122-176

Cadence

163 (178 max) Stride Length: 85cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 81.9 170 19.8 3:33:11 10:45
Walk 18.1 119 2.5 46:59 18:30
Still 0.0 - - 3 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:17 9:12 31.53% More
800m 4:56 9:55 34.43% More
1km 6:11 9:57 35.83% More
Mile 10:03 10:03 37.62% More
5k 32:24 10:26 39.65% More
5 miles 52:24 10:29 40.21% More
10k 1:05:44 10:35 40.17% More
10 miles 1:49:05 10:55 40.10% More
Half 2:24:41 11:03 40.07% More
20 miles 3:50:47 11:32 39.50% More

Predictions

Dist Time Per Mile WAVA
1M 6:27 6:27 58.66
5km 24:46 7:58 51.88
5M 43:34 8:43 48.36
10km 56:24 9:05 46.81
10M 1:39:13 9:55 44.10
Half 2:16:43 10:26 42.08
20M 3:45:57 11:18 40.35
Mara 5:11:21 11:53 39.04
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