Sun 9th Apr 2017 at 7:00am by alpenrose
Run > General
- Good
- warm
-
Time
49:40
-
Miles
4.08
-
Min/mi
12:10
-
Pacing
84%
-
WAVA
49.36
-
Stride(cm)
79
-
Cals
475
-
Cadence
168
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 13:15(13:15/m) 112cal 4.53/5.68mph
2) 1m - 12:41(12:41/m) 115cal 4.73/6.2mph
3) 1m - 11:23(11:23/m) 122cal 5.27/6.18mph
4) 1m - 11:37(11:37/m) 117cal 5.17/6.28mph
5) 0.08m - 45(9:09/m) 9cal 6.55/6.72mph
13:15 12:41 11:23 11:37 45
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:30 |
1:30 |
11:59 |
165 114-178 |
1/1 |
0.25 |
3:27 |
1:57 |
15:37 |
154 118-176 |
7/1 |
0.38 |
5:29 |
2:02 |
16:14 |
156 118-172 |
8/4 |
0.50 |
7:05 |
1:36 |
12:48 |
169 118-178 |
3/3 |
0.63 |
8:31 |
1:27 |
11:32 |
172 168-174 |
5/7 |
0.75 |
10:16 |
1:45 |
14:02 |
155 118-174 |
5/1 |
0.88 |
11:45 |
1:29 |
11:50 |
171 168-174 |
3/3 |
1.00 |
13:14 |
1:29 |
11:51 |
170 168-174 |
2/5 |
1.13 |
15:17 |
2:03 |
16:23 |
145 108-172 |
7/0 |
1.25 |
16:42 |
1:25 |
11:20 |
174 172-176 |
1/3 |
1.38 |
18:11 |
1:29 |
11:50 |
172 170-176 |
2/1 |
1.50 |
19:41 |
1:30 |
11:57 |
171 168-172 |
3/3 |
1.63 |
21:09 |
1:28 |
11:44 |
171 170-172 |
1/2 |
1.75 |
22:39 |
1:31 |
12:07 |
171 168-174 |
2/1 |
1.88 |
24:23 |
1:44 |
13:48 |
154 118-180 |
1/1 |
2.00 |
25:56 |
1:33 |
12:22 |
162 118-176 |
1/2 |
2.13 |
27:17 |
1:21 |
10:47 |
172 118-182 |
2/1 |
2.25 |
28:40 |
1:23 |
11:05 |
172 168-174 |
2/2 |
2.38 |
30:01 |
1:21 |
10:49 |
171 168-174 |
0/2 |
2.50 |
31:34 |
1:33 |
12:26 |
166 116-174 |
2/4 |
2.63 |
33:07 |
1:33 |
12:24 |
167 116-182 |
0/11 |
2.75 |
34:25 |
1:18 |
10:26 |
179 176-180 |
0/5 |
2.88 |
35:47 |
1:21 |
10:50 |
174 172-178 |
1/3 |
3.00 |
37:18 |
1:31 |
12:11 |
173 170-176 |
1/2 |
3.13 |
38:42 |
1:24 |
11:14 |
172 170-174 |
2/2 |
3.25 |
40:07 |
1:25 |
11:17 |
172 170-174 |
2/3 |
3.38 |
41:35 |
1:28 |
11:44 |
169 168-172 |
2/1 |
3.50 |
43:05 |
1:31 |
12:06 |
170 168-172 |
1/1 |
3.63 |
44:35 |
1:30 |
11:59 |
169 166-170 |
1/1 |
3.75 |
45:55 |
1:20 |
10:36 |
170 166-172 |
2/2 |
3.88 |
47:25 |
1:30 |
12:01 |
168 166-170 |
2/2 |
4.00 |
48:55 |
1:30 |
11:59 |
169 168-170 |
2/2 |
4.08 |
49:40 |
45 |
9:13 |
176 170-178 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.8 |
171 |
3.8 |
44:05 |
11:33 |
Walk |
11.2 |
118 |
0.3 |
5:35 |
21:02 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:32 |
10:11 |
42.00% |
More |
800m |
5:23 |
10:50 |
45.16% |
More |
1km |
6:49 |
10:58 |
46.25% |
More |
Mile |
11:16 |
11:16 |
46.96% |
More |
5k |
36:46 |
11:50 |
50.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:59 |
9:59 |
53.02 |
5km |
36:24 |
11:43 |
50.81 |
5M |
1:02:38 |
12:32 |
48.34 |
10km |
1:20:15 |
12:55 |
47.30 |
10M |
2:18:05 |
13:49 |
45.46 |
Half |
3:07:54 |
14:21 |
43.72 |
20M |
5:04:27 |
15:13 |
42.65 |
Mara |
6:54:16 |
15:49 |
41.64 |
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