Tue 16th Jun 2015 at 4:00pm by Essex Dave
Run > Steady-State
-
Time
54:09
-
Miles
6.47
-
Min/mi
8:22
-
Pacing
91.8%
-
WAVA
54.06
-
Stride(cm)
103
-
Cals
711
-
Cadence
187
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:17(8:17/m) 109cal 7.25/8.1mph
2) 1m - 8:12(8:12/m) 111cal 7.31/7.87mph
3) 1m - 8:28(8:28/m) 110cal 7.09/7.24mph
4) 1m - 8:21(8:21/m) 109cal 7.18/7.43mph
5) 1m - 8:21(8:21/m) 110cal 7.18/8.31mph
6) 1m - 8:33(8:33/m) 110cal 7.02/7.45mph
7) 0.47m - 3:58(8:24/m) 52cal 7.14/8.1mph
8:17 8:12 8:28 8:21 8:21 8:33 3:58
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
1.21 |
10:00 |
10:00 |
8:14 |
188 124-194 |
2.42 |
20:00 |
10:00 |
8:16 |
188 94-192 |
3.60 |
30:00 |
10:00 |
8:29 |
187 176-192 |
4.79 |
40:00 |
10:00 |
8:25 |
187 176-192 |
5.97 |
50:00 |
10:00 |
8:30 |
186 176-196 |
6.47 |
54:39 |
4:39 |
9:15 |
186 128-192 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.8 |
187 |
6.5 |
54:01 |
8:22 |
Walk |
0.9 |
118 |
0 |
31 |
38:21 |
Still |
0.2 |
- |
- |
7 |
- |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:29 |
7:29 |
54.39 |
5km |
24:53 |
8:01 |
55.61 |
5M |
41:12 |
8:14 |
54.58 |
10km |
51:53 |
8:21 |
54.07 |
10M |
1:25:55 |
8:36 |
53.91 |
Half |
1:54:23 |
8:44 |
53.13 |
20M |
2:59:07 |
8:57 |
53.76 |
Mara |
3:58:28 |
9:06 |
53.84 |
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