Sun 30th Apr 2017 at 10:00am by Muttley
Run > Steady-State
- breezy
-
Time
1:10:04
-
Miles
7.91
-
Min/mi
8:51
-
Pacing
95%
-
WAVA
57.71
-
Stride(cm)
100
-
Cals
1034
-
Cadence
182
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
8 miles target 9 m/m
Split Summary
===
1) 1m - 8:51(8:51/m) 130cal 6.78/8.06mph
2) 1m - 8:43(8:43/m) 131cal 6.88/7.28mph
3) 1m - 8:49(8:49/m) 129cal 6.81/8.31mph
4) 1m - 8:46(8:46/m) 129cal 6.84/7.16mph
5) 1m - 9:00(9:00/m) 134cal 6.66/9.14mph
6) 1m - 8:37(8:37/m) 130cal 6.96/7.66mph
7) 1m - 9:02(9:02/m) 131cal 6.64/7.01mph
8) 0.91m - 8:16(9:02/m) 120cal 6.64/7.16mph
8:51 8:43 8:49 8:46 9:00 8:37 9:02 8:16
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:10 |
2:10 |
8:41 |
182 120-190 |
1/2 |
0.50 |
4:28 |
2:17 |
9:10 |
183 178-188 |
1/6 |
0.75 |
6:39 |
2:12 |
8:47 |
183 180-186 |
0/6 |
1.00 |
8:51 |
2:12 |
8:47 |
184 182-186 |
2/1 |
1.25 |
11:01 |
2:10 |
8:41 |
182 176-186 |
1/3 |
1.50 |
13:12 |
2:11 |
8:43 |
185 182-188 |
3/2 |
1.75 |
15:22 |
2:10 |
8:39 |
184 180-186 |
1/1 |
2.00 |
17:34 |
2:12 |
8:49 |
182 180-184 |
1/2 |
2.25 |
19:46 |
2:12 |
8:48 |
181 170-186 |
2/2 |
2.50 |
21:57 |
2:11 |
8:45 |
182 180-184 |
2/2 |
2.75 |
24:14 |
2:17 |
9:07 |
182 178-186 |
2/3 |
3.00 |
26:23 |
2:09 |
8:34 |
183 182-186 |
4/1 |
3.25 |
28:36 |
2:13 |
8:52 |
183 180-186 |
3/2 |
3.50 |
30:45 |
2:10 |
8:39 |
183 178-186 |
1/3 |
3.75 |
32:57 |
2:12 |
8:47 |
182 178-186 |
3/2 |
4.00 |
35:09 |
2:12 |
8:47 |
183 182-186 |
2/2 |
4.25 |
37:21 |
2:13 |
8:51 |
183 180-186 |
1/4 |
4.50 |
39:34 |
2:13 |
8:51 |
182 178-186 |
3/2 |
4.75 |
41:45 |
2:11 |
8:43 |
183 178-188 |
1/2 |
5.00 |
44:09 |
2:24 |
9:37 |
182 154-194 |
3/1 |
5.25 |
46:17 |
2:08 |
8:32 |
184 182-186 |
2/1 |
5.50 |
48:23 |
2:05 |
8:22 |
183 180-186 |
1/1 |
5.75 |
50:35 |
2:13 |
8:51 |
183 180-186 |
2/2 |
6.00 |
52:46 |
2:11 |
8:43 |
182 178-186 |
2/1 |
6.25 |
55:04 |
2:18 |
9:10 |
180 174-184 |
1/2 |
6.50 |
57:20 |
2:17 |
9:06 |
181 178-184 |
1/1 |
6.75 |
59:34 |
2:13 |
8:54 |
183 180-186 |
1/2 |
7.00 |
1:01:48 |
2:15 |
8:59 |
181 178-186 |
1/1 |
7.25 |
1:04:02 |
2:14 |
8:54 |
182 180-184 |
7/0 |
7.50 |
1:06:23 |
2:21 |
9:23 |
182 178-184 |
6/0 |
7.75 |
1:08:38 |
2:15 |
9:00 |
182 178-184 |
6/0 |
7.90 |
1:09:58 |
1:20 |
8:53 |
181 178-184 |
2/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:10 |
42.27% |
More |
800m |
4:11 |
8:26 |
48.65% |
More |
1km |
5:18 |
8:31 |
50.15% |
More |
Mile |
8:37 |
8:37 |
52.32% |
More |
5k |
27:11 |
8:45 |
56.44% |
More |
5 miles |
43:53 |
8:47 |
57.06% |
More |
10k |
54:39 |
8:48 |
57.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:49 |
7:49 |
57.63 |
5km |
26:01 |
8:22 |
58.97 |
5M |
43:05 |
8:37 |
58.11 |
10km |
54:15 |
8:44 |
57.69 |
10M |
1:29:50 |
8:59 |
57.65 |
Half |
1:59:36 |
9:08 |
56.88 |
20M |
3:07:18 |
9:22 |
57.56 |
Mara |
4:09:22 |
9:31 |
57.65 |
Three Things You Saw Today
1 a flotilla of kids in kayaks on the river
2 a woman shouting at her dog as if it understood English
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