Thu 27th Apr 2017 at 5:00pm by Metro_Nome
Run > General
-
Time
3:02:54
-
Miles
17.01
-
Min/mi
10:45
-
Pacing
94%
-
WAVA
46.57
-
Stride(cm)
80
-
Cals
1929
-
Cadence
187
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 6:39(10:42/m) 70cal 5.61/6.18mph
2) 0.62m - 6:25(10:20/m) 70cal 5.81/6.03mph
3) 0.62m - 6:19(10:11/m) 70cal 5.89/6.12mph
4) 0.62m - 6:38(10:41/m) 71cal 5.62/5.89mph
5) 0.62m - 6:52(11:02/m) 71cal 5.43/5.72mph
6) 0.62m - 6:51(11:01/m) 72cal 5.45/5.59mph
7) 0.62m - 6:48(10:56/m) 71cal 5.49/5.66mph
8) 0.62m - 6:56(11:10/m) 71cal 5.38/5.74mph
9) 0.62m - 7:05(11:23/m) 72cal 5.27/5.47mph
10) 0.62m - 6:46(10:54/m) 71cal 5.51/5.72mph
11) 0.62m - 6:53(11:04/m) 71cal 5.42/5.78mph
12) 0.62m - 6:39(10:42/m) 70cal 5.61/5.93mph
13) 0.62m - 6:41(10:46/m) 71cal 5.57/5.78mph
14) 0.62m - 6:34(10:33/m) 71cal 5.68/5.89mph
15) 0.62m - 6:45(10:51/m) 71cal 5.53/5.7mph
16) 0.62m - 6:47(10:54/m) 71cal 5.5/5.7mph
17) 0.62m - 6:39(10:42/m) 70cal 5.61/5.74mph
18) 0.62m - 6:22(10:15/m) 70cal 5.85/6.12mph
19) 0.62m - 6:22(10:15/m) 70cal 5.85/6.1mph
20) 0.62m - 6:27(10:22/m) 71cal 5.78/5.97mph
21) 0.62m - 6:17(10:06/m) 69cal 5.94/6.16mph
22) 0.62m - 6:07(9:51/m) 70cal 6.1/6.24mph
23) 0.62m - 6:32(10:31/m) 71cal 5.71/6.01mph
24) 0.62m - 6:56(11:09/m) 67cal 5.38/5.91mph
25) 0.62m - 7:04(11:22/m) 71cal 5.28/5.59mph
26) 0.62m - 7:14(11:38/m) 69cal 5.16/5.47mph
27) 0.62m - 6:51(11:01/m) 71cal 5.44/5.53mph
28) 0.23m - 2:29(10:36/m) 26cal 5.66/6.74mph
6:39 6:25 6:19 6:38 6:52 6:51 6:48 6:56 7:05 6:46 6:53 6:39 6:41 6:34 6:45 6:47 6:39 6:22 6:22 6:27 6:17 6:07 6:32 6:56 7:04 7:14 6:51 2:29
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.50 |
5:15 |
5:15 |
10:31 |
180 108-192 |
| 1.00 |
10:38 |
5:23 |
10:45 |
183 170-188 |
| 1.50 |
15:39 |
5:01 |
10:01 |
184 180-186 |
| 2.00 |
20:53 |
5:15 |
10:29 |
182 170-184 |
| 2.50 |
26:12 |
5:19 |
10:37 |
180 176-184 |
| 3.00 |
31:44 |
5:32 |
11:04 |
180 178-184 |
| 3.50 |
37:12 |
5:28 |
10:57 |
180 168-184 |
| 4.00 |
42:43 |
5:30 |
11:00 |
181 178-186 |
| 4.50 |
48:19 |
5:36 |
11:13 |
180 174-186 |
| 5.00 |
53:48 |
5:29 |
10:58 |
181 166-184 |
| 5.50 |
59:31 |
5:42 |
11:25 |
180 178-188 |
| 6.00 |
1:05:02 |
5:32 |
11:03 |
182 174-184 |
| 6.50 |
1:10:30 |
5:28 |
10:57 |
182 178-184 |
| 7.00 |
1:15:59 |
5:29 |
10:58 |
188 180-190 |
| 7.50 |
1:21:19 |
5:19 |
10:38 |
189 186-190 |
| 8.00 |
1:26:40 |
5:21 |
10:42 |
189 186-190 |
| 8.50 |
1:31:59 |
5:19 |
10:38 |
189 178-192 |
| 9.00 |
1:37:25 |
5:26 |
10:51 |
184 180-190 |
| 9.50 |
1:42:48 |
5:23 |
10:47 |
185 180-190 |
| 10.00 |
1:48:15 |
5:27 |
10:53 |
190 186-192 |
| 10.50 |
1:53:36 |
5:22 |
10:44 |
190 188-192 |
| 11.00 |
1:58:48 |
5:12 |
10:23 |
191 188-194 |
| 11.50 |
2:03:50 |
5:03 |
10:05 |
191 188-192 |
| 12.00 |
2:08:59 |
5:09 |
10:17 |
191 186-196 |
| 12.50 |
2:14:09 |
5:10 |
10:19 |
190 180-194 |
| 13.00 |
2:19:15 |
5:06 |
10:12 |
190 178-194 |
| 13.50 |
2:24:07 |
4:53 |
9:46 |
192 190-194 |
| 14.00 |
2:29:12 |
5:04 |
10:08 |
203 190-208 |
| 14.50 |
2:34:34 |
5:22 |
10:44 |
206 200-208 |
| 15.00 |
2:40:14 |
5:40 |
11:21 |
192 120-208 |
| 15.50 |
2:45:57 |
5:43 |
11:27 |
189 184-192 |
| 16.00 |
2:51:51 |
5:54 |
11:48 |
188 182-192 |
| 16.50 |
2:57:21 |
5:30 |
11:00 |
190 176-192 |
| 17.00 |
3:02:48 |
5:27 |
10:53 |
190 186-194 |
| 17.01 |
3:02:54 |
6 |
11:06 |
192 192-192 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.5 |
187 |
17 |
3:01:59 |
10:44 |
| Walk |
0.5 |
116 |
0.1 |
52 |
16:31 |
| Still |
0.0 |
- |
- |
3 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:25 |
9:42 |
32.91% |
More |
| 800m |
4:51 |
9:45 |
38.93% |
More |
| 1km |
6:05 |
9:47 |
40.49% |
More |
| Mile |
9:53 |
9:53 |
42.66% |
More |
| 5k |
31:29 |
10:08 |
46.80% |
More |
| 5 miles |
51:45 |
10:21 |
46.16% |
More |
| 10k |
1:04:44 |
10:25 |
46.07% |
More |
| 10 miles |
1:46:15 |
10:37 |
46.20% |
More |
| Half |
2:19:32 |
10:39 |
46.26% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:04 |
9:04 |
46.52 |
| 5km |
30:10 |
9:43 |
48.85 |
| 5M |
49:57 |
9:59 |
47.82 |
| 10km |
1:02:54 |
10:07 |
47.41 |
| 10M |
1:44:09 |
10:25 |
47.13 |
| Half |
2:18:40 |
10:35 |
46.23 |
| 20M |
3:37:09 |
10:51 |
46.51 |
| Mara |
4:49:07 |
11:02 |
46.34 |
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