Sun 13th Mar 2016 at 9:00am by Neilmcd
Run > General
-
Time
3:18:29
-
Miles
20.00
-
Min/mi
9:55
-
Pacing
82%
-
WAVA
46.35
-
Stride(cm)
97
-
Cals
2554
-
Cadence
167
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:56(8:56/m) 132cal 6.72/7.6mph
2) 1m - 8:43(8:43/m) 131cal 6.88/7.18mph
3) 1m - 8:58(8:58/m) 131cal 6.69/7.83mph
4) 1m - 9:07(9:07/m) 132cal 6.59/7.64mph
5) 1m - 9:22(9:22/m) 132cal 6.41/6.95mph
6) 1m - 9:18(9:18/m) 129cal 6.45/6.8mph
7) 1m - 8:55(8:55/m) 131cal 6.73/6.99mph
8) 1m - 8:58(8:58/m) 132cal 6.7/7.28mph
9) 1m - 9:05(9:05/m) 131cal 6.61/6.99mph
10) 1m - 9:00(9:00/m) 132cal 6.67/7.22mph
11) 1m - 9:10(9:10/m) 131cal 6.54/6.87mph
12) 1m - 9:06(9:06/m) 128cal 6.59/7.22mph
13) 1m - 10:39(10:39/m) 118cal 5.64/7.12mph
14) 1m - 10:58(10:58/m) 126cal 5.47/7.06mph
15) 1m - 10:59(10:59/m) 129cal 5.46/6.93mph
16) 1m - 10:53(10:53/m) 129cal 5.51/7.87mph
17) 1m - 10:10(10:10/m) 130cal 5.9/6.95mph
18) 1m - 11:29(11:29/m) 116cal 5.23/6.87mph
19) 1m - 13:24(13:24/m) 107cal 4.48/6.35mph
20) 1m - 10:40(10:40/m) 118cal 5.62/6.57mph
21) 0.08m - 41(8:52/m) 9cal 6.76/6.55mph
8:56 8:43 8:58 9:07 9:22 9:18 8:55 8:58 9:05 9:00 9:10 9:06 10:39 10:58 10:59 10:53 10:10 11:29 13:24 10:40 41
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 1.00 |
8:57 |
8:57 |
8:57 |
173 168-178 |
8/10 |
| 2.00 |
17:40 |
8:43 |
8:43 |
173 172-176 |
5/12 |
| 3.00 |
26:38 |
8:58 |
8:58 |
173 170-176 |
12/13 |
| 4.00 |
35:45 |
9:07 |
9:07 |
173 170-180 |
10/2 |
| 5.00 |
45:06 |
9:21 |
9:21 |
172 166-178 |
12/8 |
| 6.00 |
54:25 |
9:19 |
9:19 |
172 118-178 |
8/12 |
| 7.00 |
1:03:19 |
8:54 |
8:54 |
174 170-180 |
5/11 |
| 8.00 |
1:12:17 |
8:58 |
8:58 |
171 84-178 |
11/14 |
| 9.00 |
1:21:21 |
9:04 |
9:04 |
172 168-176 |
8/1 |
| 10.00 |
1:30:22 |
9:00 |
9:00 |
172 166-178 |
13/10 |
| 11.00 |
1:39:33 |
9:11 |
9:11 |
171 166-176 |
8/9 |
| 12.00 |
1:48:38 |
9:05 |
9:05 |
172 124-176 |
6/11 |
| 13.00 |
1:59:15 |
10:37 |
10:37 |
159 86-182 |
11/15 |
| 14.00 |
2:10:15 |
10:59 |
10:59 |
160 118-178 |
10/2 |
| 15.00 |
2:21:13 |
10:58 |
10:58 |
162 118-178 |
12/10 |
| 16.00 |
2:32:05 |
10:52 |
10:52 |
161 114-174 |
9/9 |
| 17.00 |
2:42:21 |
10:15 |
10:15 |
167 120-176 |
5/10 |
| 18.00 |
2:53:49 |
11:28 |
11:28 |
159 118-174 |
15/16 |
| 19.00 |
3:07:09 |
13:21 |
13:21 |
147 118-176 |
9/1 |
| 20.00 |
3:17:50 |
10:40 |
10:40 |
161 118-180 |
13/11 |
| 20.08 |
3:18:32 |
42 |
9:15 |
165 160-168 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
87.0 |
172 |
18.5 |
2:52:42 |
9:20 |
| Walk |
13.0 |
121 |
1.6 |
25:50 |
16:18 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:04 |
8:20 |
36.07% |
More |
| 800m |
4:14 |
8:31 |
40.28% |
More |
| 1km |
5:21 |
8:37 |
41.78% |
More |
| Mile |
8:43 |
8:43 |
44.43% |
More |
| 5k |
27:34 |
8:52 |
47.70% |
More |
| 5 miles |
45:03 |
9:01 |
47.48% |
More |
| 10k |
56:03 |
9:01 |
47.73% |
More |
| 10 miles |
1:30:20 |
9:02 |
48.94% |
More |
| Half |
2:00:14 |
9:11 |
48.65% |
More |
| 20 miles |
3:17:50 |
9:53 |
46.50% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:17 |
8:17 |
46.73 |
| 5km |
27:34 |
8:52 |
47.68 |
| 5M |
45:40 |
9:08 |
46.84 |
| 10km |
57:29 |
9:15 |
46.54 |
| 10M |
1:35:12 |
9:31 |
46.44 |
| Half |
2:06:45 |
9:41 |
45.80 |
| 20M |
3:18:29 |
9:55 |
46.34 |
| Mara |
4:24:16 |
10:05 |
46.41 |
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