F'Laps - Saturday 5th July
Join in with our challenge this Saturday. Run a set distance every hour until you can't run any more!
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Time
1:58:23
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Miles
13.13
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Min/mi
9:01
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Pacing
88%
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WAVA
61.52
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Stride(cm)
95
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Cals
1230
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Cadence
189
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Asc(m)
42
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:26(9:26/m) 94cal 6.37/6.78mph
2) 1m - 9:07(9:07/m) 93cal 6.58/7.33mph
3) 1m - 8:50(8:50/m) 93cal 6.79/7.37mph
4) 1m - 8:58(8:58/m) 95cal 6.7/7.33mph
5) 1m - 9:00(9:00/m) 94cal 6.66/7.12mph
6) 1m - 8:50(8:50/m) 93cal 6.8/7.03mph
7) 1m - 8:59(8:59/m) 94cal 6.68/7.2mph
8) 1m - 8:50(8:50/m) 93cal 6.79/7.1mph
9) 1m - 9:14(9:14/m) 95cal 6.5/7.26mph
10) 1m - 9:22(9:22/m) 94cal 6.41/6.93mph
11) 1m - 8:51(8:51/m) 93cal 6.78/6.93mph
12) 1m - 9:11(9:11/m) 94cal 6.53/7.28mph
13) 1m - 8:44(8:44/m) 94cal 6.87/7.62mph
14) 0.13m - 1:00(7:28/m) 11cal 8.04/7.91mph
9:26 9:07 8:50 8:58 9:00 8:50 8:59 8:50 9:14 9:22 8:51 9:11 8:44 1:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
4:43 |
4:43 |
9:26 |
185 180-192 |
1.00 |
9:26 |
4:43 |
9:25 |
187 184-192 |
1.50 |
13:54 |
4:28 |
8:56 |
188 182-196 |
2.00 |
18:33 |
4:39 |
9:18 |
187 180-192 |
2.50 |
23:02 |
4:29 |
8:58 |
188 182-196 |
3.00 |
27:23 |
4:21 |
8:43 |
188 184-192 |
3.50 |
31:47 |
4:24 |
8:47 |
189 184-194 |
4.00 |
36:27 |
4:40 |
9:21 |
188 118-194 |
4.50 |
40:57 |
4:30 |
8:59 |
188 184-192 |
5.00 |
45:28 |
4:31 |
9:02 |
189 186-192 |
5.50 |
49:54 |
4:26 |
8:52 |
190 186-194 |
6.00 |
54:17 |
4:23 |
8:47 |
190 184-194 |
6.50 |
58:44 |
4:27 |
8:54 |
190 188-194 |
7.00 |
1:03:16 |
4:32 |
9:05 |
186 120-194 |
7.50 |
1:07:40 |
4:24 |
8:48 |
191 186-196 |
8.00 |
1:12:06 |
4:26 |
8:52 |
190 186-194 |
8.50 |
1:16:36 |
4:29 |
8:59 |
191 186-196 |
9.00 |
1:21:24 |
4:48 |
9:37 |
189 118-196 |
9.50 |
1:26:13 |
4:49 |
9:37 |
187 98-194 |
10.00 |
1:30:42 |
4:30 |
8:59 |
190 186-194 |
10.50 |
1:35:08 |
4:26 |
8:52 |
192 188-196 |
11.00 |
1:39:33 |
4:25 |
8:50 |
190 184-196 |
11.50 |
1:44:50 |
5:17 |
10:34 |
181 92-196 |
12.00 |
1:49:14 |
4:24 |
8:48 |
191 182-198 |
12.50 |
1:53:38 |
4:23 |
8:46 |
188 134-194 |
13.00 |
1:57:59 |
4:21 |
8:42 |
189 118-200 |
13.13 |
1:58:59 |
1:00 |
7:32 |
192 186-196 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.2 |
189 |
13 |
1:56:49 |
8:58 |
Walk |
1.8 |
117 |
0.1 |
2:10 |
20:33 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:02 |
48.98% |
More |
800m |
4:14 |
8:31 |
50.67% |
More |
1km |
5:15 |
8:27 |
53.12% |
More |
Mile |
8:38 |
8:38 |
54.98% |
More |
5k |
27:34 |
8:53 |
59.34% |
More |
5 miles |
44:38 |
8:56 |
59.35% |
More |
10k |
55:21 |
8:54 |
59.59% |
More |
10 miles |
1:30:05 |
9:01 |
60.39% |
More |
Half |
1:58:39 |
9:03 |
61.22% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:51 |
6:51 |
69.26 |
5km |
24:01 |
7:44 |
68.13 |
5M |
40:40 |
8:08 |
65.13 |
10km |
51:43 |
8:19 |
63.77 |
10M |
1:27:35 |
8:46 |
62.12 |
Half |
1:58:05 |
9:01 |
60.99 |
20M |
3:08:37 |
9:26 |
58.92 |
Mara |
4:14:20 |
9:42 |
57.30 |
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