Sun 20th Dec 2015 at 8:00am by Coeyboy

Run > General
  • Time
    4:47:44
  • Miles
    31.02
  • Min/mi
    9:17
  • Pacing
    80%
  • WAVA
    53.48
  • Stride(cm)
    110
  • Cals
    3449
  • Cadence
    157
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:14(8:14/m) 114cal 7.28/8.45mph
2) 1m - 8:25(8:25/m) 113cal 7.13/7.28mph
3) 1m - 8:52(8:52/m) 114cal 6.77/7.47mph
4) 1m - 8:44(8:44/m) 113cal 6.87/7.2mph
5) 1m - 8:55(8:55/m) 113cal 6.72/7.18mph
6) 1m - 8:11(8:11/m) 115cal 7.33/8.62mph
7) 1m - 8:03(8:03/m) 115cal 7.45/8.01mph
8) 1m - 8:42(8:42/m) 113cal 6.9/7.24mph
9) 1m - 8:26(8:26/m) 114cal 7.12/7.58mph
10) 1m - 8:26(8:26/m) 113cal 7.12/8.08mph
11) 1m - 8:21(8:21/m) 114cal 7.19/7.66mph
12) 1m - 8:42(8:42/m) 113cal 6.9/7.33mph
13) 1m - 8:49(8:49/m) 113cal 6.81/6.99mph
14) 1m - 8:39(8:39/m) 111cal 6.93/7.41mph
15) 1m - 8:42(8:42/m) 113cal 6.9/7.35mph
16) 1m - 8:59(8:59/m) 109cal 6.68/7.28mph
17) 1m - 9:01(9:01/m) 113cal 6.65/6.97mph
18) 1m - 8:52(8:52/m) 113cal 6.77/7.45mph
19) 1m - 8:42(8:42/m) 117cal 6.9/8.77mph
20) 1m - 8:43(8:43/m) 112cal 6.89/7.51mph
21) 1m - 8:58(8:58/m) 113cal 6.69/7.08mph
22) 1m - 9:31(9:31/m) 111cal 6.3/7.24mph
23) 1m - 11:16(11:16/m) 104cal 5.33/6.85mph
24) 1m - 11:09(11:09/m) 106cal 5.38/6.8mph
25) 1m - 10:32(10:32/m) 106cal 5.7/6.87mph
26) 1m - 9:38(9:38/m) 109cal 6.23/7.26mph
27) 1m - 10:00(10:00/m) 108cal 6/7.08mph
28) 1m - 10:31(10:31/m) 106cal 5.71/6.64mph
29) 1m - 10:38(10:38/m) 106cal 5.65/6.68mph
30) 1m - 11:56(11:56/m) 109cal 5.03/6.91mph
31) 1m - 11:02(11:02/m) 105cal 5.44/6.99mph
32) 0.02m - 8(8:04/m) 1cal 7.44/6.39mph
8:14 8:25 8:52 8:44 8:55 8:11 8:03 8:42 8:26 8:26 8:21 8:42 8:49 8:39 8:42 8:59 9:01 8:52 8:42 8:43 8:58 9:31 11:16 11:09 10:32 9:38 10:00 10:31 10:38 11:56 11:02 8

Pace

6% 3% 12% 50% 29% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
1.00 8:14 8:14 8:14 176 88-188
2.00 16:39 8:25 8:25 170 86-180
3.00 25:30 8:52 8:52 164 86-178
4.00 34:14 8:44 8:44 163 86-180
5.00 43:09 8:55 8:55 143 86-182
6.00 51:21 8:11 8:11 165 88-182
7.00 59:24 8:03 8:03 160 88-186
8.00 1:08:06 8:42 8:42 150 86-180
9.00 1:16:31 8:26 8:26 174 88-182
10.00 1:24:57 8:26 8:26 173 86-184
11.00 1:33:18 8:21 8:21 162 88-184
12.00 1:42:00 8:42 8:42 143 86-182
13.00 1:50:49 8:49 8:49 143 86-178
14.00 1:59:28 8:39 8:39 159 86-180
15.00 2:08:10 8:42 8:42 158 88-182
16.00 2:17:09 8:59 8:59 160 86-182
17.00 2:26:10 9:01 9:01 157 86-180
18.00 2:35:02 8:52 8:52 150 86-180
19.00 2:43:44 8:42 8:42 161 88-180
20.00 2:52:27 8:43 8:43 147 86-180
21.00 3:01:25 8:58 8:58 145 88-180
22.00 3:10:56 9:31 9:31 167 88-180
23.00 3:22:12 11:16 11:16 151 88-182
24.00 3:33:20 11:09 11:09 157 86-180
25.00 3:43:52 10:32 10:32 153 88-186
26.00 3:53:30 9:38 9:38 156 88-182
27.00 4:03:30 10:00 10:00 148 88-186
28.00 4:14:00 10:30 10:30 143 86-180
29.00 4:24:38 10:38 10:38 158 88-182
30.00 4:36:34 11:56 11:56 148 84-180
31.00 4:47:36 11:02 11:02 159 88-184
31.02 4:47:44 8 8:09 178 178-180

Cadence

157 (188 max) Stride Length: 110cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 73.4 177 23.7 3:31:07 8:54
Walk 26.6 94 7.3 1:16:37 10:28

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:53 7:36 40.72% More
800m 3:53 7:49 45.66% More
1km 4:54 7:52 47.38% More
Mile 7:58 7:58 49.93% More
5k 25:43 8:17 52.62% More
5 miles 41:40 8:20 52.72% More
10k 51:48 8:20 52.89% More
10 miles 1:24:56 8:30 53.25% More
Half 1:51:40 8:31 53.55% More
20 miles 2:52:26 8:37 54.52% More
Mara 3:55:19 8:59 53.28% More

Predictions

Dist Time Per Mile WAVA
1M 7:33 7:33 52.73
5km 25:06 8:05 53.91
5M 41:34 8:19 52.85
10km 52:20 8:25 52.35
10M 1:26:40 8:40 52.18
Half 1:55:23 8:48 51.42
20M 3:00:42 9:02 52.03
Mara 4:00:34 9:11 52.11
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