Sun 13th Sep 2015 at 9:00am by David White
Run > General
-
Time
4:46:54
-
Miles
28.47
-
Min/mi
10:05
-
Pacing
66%
-
WAVA
50.38
-
Cals
4230
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:04(8:04/m) 154cal 7.44/8.46mph
2) 1m - 8:53(8:53/m) 152cal 6.75/8.53mph
3) 1m - 7:59(7:59/m) 156cal 7.52/8.33mph
4) 1m - 7:40(7:40/m) 156cal 7.83/9.06mph
5) 1m - 7:53(7:53/m) 157cal 7.61/9.39mph
6) 1m - 8:05(8:05/m) 157cal 7.42/9.47mph
7) 1m - 9:40(9:40/m) 150cal 6.21/9.65mph
8) 1m - 9:30(9:30/m) 154cal 6.31/8.23mph
9) 1m - 9:10(9:10/m) 155cal 6.55/8.86mph
10) 1m - 9:18(9:18/m) 148cal 6.45/9.16mph
11) 1m - 13:30(13:30/m) 142cal 4.44/10.04mph
12) 1m - 8:08(8:08/m) 157cal 7.38/8.93mph
13) 1m - 8:44(8:44/m) 156cal 6.87/9.69mph
14) 1m - 8:27(8:27/m) 155cal 7.1/8.76mph
15) 1m - 8:32(8:32/m) 156cal 7.04/8.42mph
16) 1m - 8:30(8:30/m) 156cal 7.06/7.99mph
17) 1m - 10:41(10:41/m) 151cal 5.61/9.73mph
18) 1m - 11:21(11:21/m) 138cal 5.28/8.68mph
19) 1m - 12:03(12:03/m) 141cal 4.97/8.86mph
20) 1m - 11:41(11:41/m) 140cal 5.14/7.53mph
21) 1m - 10:19(10:19/m) 144cal 5.81/8.1mph
22) 1m - 10:44(10:44/m) 144cal 5.59/7.62mph
23) 1m - 11:47(11:47/m) 142cal 5.09/7.51mph
24) 1m - 11:52(11:52/m) 137cal 5.06/7.62mph
25) 1m - 15:01(15:01/m) 136cal 4/7.83mph
26) 1m - 13:27(13:27/m) 134cal 4.46/7.58mph
27) 1m - 9:43(9:43/m) 152cal 6.17/7.72mph
28) 1m - 11:13(11:13/m) 141cal 5.35/7.48mph
29) 0.47m - 4:58(10:33/m) 69cal 5.68/7.55mph
8:04 8:53 7:59 7:40 7:53 8:05 9:40 9:30 9:10 9:18 13:30 8:08 8:44 8:27 8:32 8:30 10:41 11:21 12:03 11:41 10:19 10:44 11:47 11:52 15:01 13:27 9:43 11:13 4:58
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
| 1.00 |
8:04 |
8:04 |
8:04 |
| 2.00 |
16:57 |
8:53 |
8:53 |
| 3.00 |
24:55 |
7:59 |
7:59 |
| 4.00 |
32:35 |
7:40 |
7:40 |
| 5.00 |
40:29 |
7:54 |
7:54 |
| 6.00 |
48:33 |
8:04 |
8:04 |
| 7.00 |
58:13 |
9:40 |
9:40 |
| 8.00 |
1:07:43 |
9:30 |
9:30 |
| 9.00 |
1:16:53 |
9:10 |
9:10 |
| 10.00 |
1:26:11 |
9:18 |
9:18 |
| 11.00 |
1:39:41 |
13:30 |
13:30 |
| 12.00 |
1:47:48 |
8:08 |
8:08 |
| 13.00 |
1:56:33 |
8:44 |
8:44 |
| 14.00 |
2:05:00 |
8:27 |
8:27 |
| 15.00 |
2:13:32 |
8:32 |
8:32 |
| 16.00 |
2:22:02 |
8:31 |
8:31 |
| 17.00 |
2:32:44 |
10:41 |
10:41 |
| 18.00 |
2:44:04 |
11:21 |
11:21 |
| 19.00 |
2:56:08 |
12:04 |
12:04 |
| 20.00 |
3:07:49 |
11:40 |
11:40 |
| 21.00 |
3:18:08 |
10:20 |
10:20 |
| 22.00 |
3:28:52 |
10:43 |
10:43 |
| 23.00 |
3:40:40 |
11:48 |
11:48 |
| 24.00 |
3:52:31 |
11:52 |
11:52 |
| 25.00 |
4:07:32 |
15:00 |
15:00 |
| 26.00 |
4:20:59 |
13:27 |
13:27 |
| 27.00 |
4:30:42 |
9:43 |
9:43 |
| 28.00 |
4:41:56 |
11:14 |
11:14 |
| 28.47 |
4:46:54 |
4:58 |
10:34 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:46 |
7:05 |
45.28% |
More |
| 800m |
3:41 |
7:24 |
50.49% |
More |
| 1km |
4:37 |
7:25 |
52.54% |
More |
| Mile |
7:31 |
7:31 |
54.97% |
More |
| 5k |
24:08 |
7:46 |
58.21% |
More |
| 5 miles |
39:21 |
7:52 |
58.05% |
More |
| 10k |
49:59 |
8:03 |
57.03% |
More |
| 10 miles |
1:26:10 |
8:37 |
54.64% |
More |
| Half |
1:57:01 |
8:56 |
53.21% |
More |
| 20 miles |
3:07:48 |
9:23 |
52.14% |
More |
| Mara |
4:23:01 |
10:02 |
49.64% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:15 |
8:15 |
50.07 |
| 5km |
27:25 |
8:49 |
51.25 |
| 5M |
45:24 |
9:05 |
50.31 |
| 10km |
57:09 |
9:12 |
49.88 |
| 10M |
1:34:38 |
9:28 |
49.75 |
| Half |
2:06:00 |
9:37 |
49.04 |
| 20M |
3:17:19 |
9:52 |
49.62 |
| Mara |
4:22:43 |
10:02 |
49.69 |
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