Tue 16th May 2017 at 6:00pm by dan.
Run > General
-
Time
28:00
-
Miles
3.78
-
Min/mi
7:24
-
Pacing
66%
-
WAVA
62.82
-
Stride(cm)
136
-
Cals
430
-
Cadence
160
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.76m - 5:00(6:36/m) 92cal 9.09/11.59mph
2) 0.15m - 2:00(13:08/m) 13cal 4.57/9.25mph
3) 0.74m - 5:00(6:48/m) 87cal 8.82/9.27mph
4) 0.12m - 2:00(17:06/m) 11cal 3.51/8.58mph
5) 0.74m - 5:00(6:44/m) 86cal 8.9/10mph
6) 0.19m - 2:00(10:24/m) 17cal 5.77/9.83mph
7) 0.9m - 5:00(5:35/m) 105cal 10.75/11.44mph
8) 0.19m - 2:00(10:48/m) 19cal 5.56/11.42mph
5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
45 |
45 |
6:02 |
163 158-170 |
0.25 |
1:35 |
50 |
6:41 |
158 156-160 |
0.38 |
2:24 |
48 |
6:28 |
160 158-164 |
0.50 |
3:15 |
51 |
6:49 |
161 158-164 |
0.63 |
4:08 |
53 |
7:01 |
161 160-162 |
0.75 |
4:56 |
48 |
6:26 |
162 160-162 |
0.88 |
6:39 |
1:43 |
13:45 |
140 92-164 |
1.00 |
7:38 |
59 |
7:53 |
155 150-162 |
1.13 |
8:26 |
48 |
6:26 |
160 156-162 |
1.25 |
9:16 |
50 |
6:38 |
161 158-164 |
1.38 |
10:08 |
52 |
6:53 |
164 162-166 |
1.50 |
10:59 |
52 |
6:52 |
163 162-166 |
1.63 |
11:51 |
52 |
6:56 |
164 162-166 |
1.75 |
13:48 |
1:57 |
15:39 |
153 138-184 |
1.88 |
15:01 |
1:12 |
9:38 |
158 150-162 |
2.00 |
15:54 |
53 |
7:04 |
162 158-166 |
2.13 |
16:40 |
46 |
6:08 |
163 160-166 |
2.25 |
17:25 |
46 |
6:06 |
165 162-166 |
2.38 |
18:12 |
47 |
6:14 |
164 162-166 |
2.50 |
18:58 |
46 |
6:07 |
164 160-170 |
2.63 |
20:12 |
1:14 |
9:48 |
147 92-158 |
2.75 |
21:21 |
1:09 |
9:16 |
151 116-168 |
2.88 |
22:01 |
40 |
5:18 |
166 160-170 |
3.00 |
22:43 |
42 |
5:38 |
165 164-166 |
3.13 |
23:26 |
43 |
5:45 |
165 162-168 |
3.25 |
24:11 |
45 |
5:58 |
167 164-168 |
3.38 |
24:49 |
38 |
5:01 |
169 166-172 |
3.50 |
25:31 |
42 |
5:39 |
167 164-170 |
3.63 |
26:26 |
55 |
7:17 |
167 148-170 |
3.75 |
27:44 |
1:18 |
10:27 |
143 116-158 |
3.76 |
27:52 |
8 |
9:03 |
156 156-156 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.8 |
161 |
3.7 |
26:26 |
7:08 |
Walk |
5.2 |
107 |
0.1 |
1:26 |
24:03 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:19 |
5:17 |
61.95% |
More |
800m |
2:44 |
5:29 |
69.78% |
More |
1km |
3:26 |
5:31 |
72.45% |
More |
Mile |
6:02 |
6:02 |
70.01% |
More |
5k |
22:50 |
7:21 |
62.99% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:50 |
6:50 |
61.85 |
5km |
22:45 |
7:19 |
63.21 |
5M |
37:40 |
7:32 |
62.13 |
10km |
47:25 |
7:38 |
61.62 |
10M |
1:18:32 |
7:51 |
61.48 |
Half |
1:44:33 |
7:59 |
60.62 |
20M |
2:43:43 |
8:11 |
61.34 |
Mara |
3:37:59 |
8:19 |
61.43 |
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