Sat 24th Feb 2018 at 9:00am by LindsD
Run > General
-
Time
29:52
-
Miles
3.13
-
Min/mi
9:33
-
Pacing
95.1%
-
WAVA
54.47
-
Stride(cm)
91
-
Cals
328
-
Cadence
186
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
5 comments
Easy plod round with L and P.
Split Summary
===
1) 1m - 9:34(9:34/m) 105cal 6.27/6.7mph
2) 1m - 9:39(9:39/m) 105cal 6.22/6.53mph
3) 1m - 9:30(9:30/m) 105cal 6.32/6.66mph
4) 0.13m - 1:09(8:41/m) 13cal 6.91/6.78mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:15 |
1:15 |
10:04 |
182 172-186 |
2/1 |
0.25 |
2:28 |
1:13 |
9:42 |
184 182-186 |
1/2 |
0.38 |
3:45 |
1:17 |
10:17 |
184 180-186 |
5/2 |
0.50 |
4:57 |
1:12 |
9:34 |
185 182-188 |
2/2 |
0.63 |
6:09 |
1:11 |
9:32 |
186 182-190 |
3/4 |
0.75 |
7:15 |
1:06 |
8:49 |
187 174-192 |
1/3 |
0.88 |
8:23 |
1:08 |
9:03 |
187 186-190 |
1/2 |
1.00 |
9:34 |
1:11 |
9:29 |
185 182-186 |
2/2 |
1.13 |
10:49 |
1:15 |
9:59 |
184 182-186 |
2/1 |
1.25 |
12:00 |
1:11 |
9:28 |
186 184-188 |
1/3 |
1.38 |
13:10 |
1:10 |
9:23 |
185 182-186 |
3/1 |
1.50 |
14:23 |
1:13 |
9:45 |
185 184-188 |
1/2 |
1.63 |
15:36 |
1:13 |
9:46 |
187 184-190 |
0/2 |
1.75 |
16:47 |
1:11 |
9:27 |
186 182-188 |
2/2 |
1.88 |
17:59 |
1:12 |
9:36 |
186 184-188 |
1/0 |
2.00 |
19:13 |
1:13 |
9:45 |
186 182-190 |
2/1 |
2.13 |
20:27 |
1:14 |
9:53 |
186 182-188 |
1/1 |
2.25 |
21:42 |
1:16 |
10:06 |
185 184-188 |
2/1 |
2.38 |
22:52 |
1:09 |
9:15 |
186 184-190 |
3/2 |
2.50 |
24:04 |
1:12 |
9:39 |
187 184-190 |
2/2 |
2.63 |
25:17 |
1:13 |
9:42 |
187 184-190 |
13/14 |
2.75 |
26:25 |
1:08 |
9:06 |
186 184-190 |
4/2 |
2.88 |
27:35 |
1:10 |
9:17 |
184 170-188 |
5/3 |
3.00 |
28:42 |
1:08 |
9:01 |
188 184-196 |
1/6 |
3.12 |
29:46 |
1:04 |
8:44 |
187 186-190 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
185 |
3.1 |
29:46 |
9:32 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:12 |
8:51 |
43.16% |
More |
800m |
4:30 |
9:03 |
46.25% |
More |
1km |
5:42 |
9:10 |
47.62% |
More |
Mile |
9:22 |
9:22 |
49.32% |
More |
5k |
29:33 |
9:31 |
54.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:55 |
8:55 |
51.79 |
5km |
29:38 |
9:32 |
54.45 |
5M |
49:04 |
9:49 |
53.65 |
10km |
1:01:47 |
9:57 |
53.34 |
10M |
1:42:18 |
10:14 |
53.03 |
Half |
2:16:13 |
10:24 |
51.99 |
20M |
3:33:18 |
10:40 |
52.19 |
Mara |
4:44:00 |
10:50 |
51.88 |
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Nice going!!
Thanks. Pleased with how my fitness is coming along
That's fabulous pacing!
excellent
That’s good for a plod