Sun 20th Mar 2016 at 10:00am by smiler
Run > General
-
Time
2:54:38
-
Miles
20.08
-
Min/mi
8:42
-
Pacing
87%
-
WAVA
59.05
-
Stride(cm)
106
-
Cals
2264
-
Cadence
175
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:23(8:23/m) 114cal 7.16/8.1mph
2) 1m - 8:30(8:30/m) 115cal 7.06/7.85mph
3) 1m - 8:35(8:35/m) 114cal 6.99/8.04mph
4) 1m - 8:03(8:03/m) 114cal 7.45/8.06mph
5) 1m - 8:36(8:36/m) 114cal 6.98/9.35mph
6) 1m - 8:43(8:43/m) 114cal 6.88/7.56mph
7) 1m - 8:39(8:39/m) 115cal 6.94/7.56mph
8) 1m - 8:21(8:21/m) 114cal 7.18/8.01mph
9) 1m - 8:15(8:15/m) 114cal 7.27/7.68mph
10) 1m - 8:17(8:17/m) 114cal 7.24/7.6mph
11) 1m - 8:43(8:43/m) 115cal 6.89/7.56mph
12) 1m - 8:15(8:15/m) 113cal 7.27/8.01mph
13) 1m - 8:12(8:12/m) 114cal 7.31/7.93mph
14) 1m - 8:39(8:39/m) 114cal 6.94/7.6mph
15) 1m - 8:36(8:36/m) 114cal 6.98/7.58mph
16) 1m - 8:42(8:42/m) 113cal 6.9/7.26mph
17) 1m - 8:28(8:28/m) 113cal 7.08/7.7mph
18) 1m - 8:45(8:45/m) 116cal 6.86/7.85mph
19) 1m - 11:02(11:02/m) 99cal 5.43/7.99mph
20) 1m - 10:19(10:19/m) 104cal 5.81/7.99mph
21) 0.08m - 32(7:00/m) 7cal 8.57/8.01mph
8:23 8:30 8:35 8:03 8:36 8:43 8:39 8:21 8:15 8:17 8:43 8:15 8:12 8:39 8:36 8:42 8:28 8:45 11:02 10:19 32
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 1.00 |
8:23 |
8:23 |
8:23 |
178 172-184 |
| 2.00 |
16:53 |
8:30 |
8:30 |
177 166-182 |
| 3.00 |
25:28 |
8:35 |
8:35 |
178 170-184 |
| 4.00 |
33:31 |
8:03 |
8:03 |
178 170-182 |
| 5.00 |
42:07 |
8:36 |
8:36 |
177 166-184 |
| 6.00 |
50:50 |
8:43 |
8:43 |
176 116-184 |
| 7.00 |
59:29 |
8:39 |
8:39 |
174 156-180 |
| 8.00 |
1:07:51 |
8:21 |
8:21 |
175 116-182 |
| 9.00 |
1:16:06 |
8:15 |
8:15 |
174 168-182 |
| 10.00 |
1:24:23 |
8:17 |
8:17 |
175 170-180 |
| 11.00 |
1:33:06 |
8:43 |
8:43 |
176 116-184 |
| 12.00 |
1:41:21 |
8:15 |
8:15 |
176 168-182 |
| 13.00 |
1:49:34 |
8:12 |
8:12 |
176 168-182 |
| 14.00 |
1:58:13 |
8:39 |
8:39 |
177 170-182 |
| 15.00 |
2:06:49 |
8:36 |
8:36 |
177 170-182 |
| 16.00 |
2:15:30 |
8:42 |
8:42 |
178 170-182 |
| 17.00 |
2:23:59 |
8:28 |
8:28 |
177 170-182 |
| 18.00 |
2:32:44 |
8:45 |
8:45 |
176 170-182 |
| 19.00 |
2:43:46 |
11:03 |
11:03 |
156 116-176 |
| 20.00 |
2:54:05 |
10:19 |
10:19 |
160 116-180 |
| 20.07 |
2:54:35 |
30 |
7:03 |
178 174-180 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
94.8 |
176 |
19.4 |
2:45:29 |
8:31 |
| Walk |
5.2 |
123 |
0.6 |
9:06 |
14:19 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:53 |
7:37 |
45.24% |
More |
| 800m |
3:56 |
7:54 |
48.50% |
More |
| 1km |
4:55 |
7:56 |
50.59% |
More |
| Mile |
8:01 |
8:01 |
53.47% |
More |
| 5k |
25:50 |
8:19 |
58.00% |
More |
| 5 miles |
41:38 |
8:20 |
58.64% |
More |
| 10k |
51:52 |
8:21 |
58.89% |
More |
| 10 miles |
1:23:57 |
8:24 |
59.77% |
More |
| Half |
1:50:21 |
8:25 |
59.72% |
More |
| 20 miles |
2:53:56 |
8:42 |
59.06% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:16 |
7:16 |
59.03 |
| 5km |
24:09 |
7:46 |
62.06 |
| 5M |
40:00 |
8:00 |
61.03 |
| 10km |
50:22 |
8:06 |
60.64 |
| 10M |
1:23:24 |
8:20 |
60.17 |
| Half |
1:51:03 |
8:29 |
58.93 |
| 20M |
2:53:54 |
8:42 |
59.07 |
| Mara |
3:51:31 |
8:50 |
58.68 |
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