Sun 20th Mar 2016 at 10:00am by damo_HAC
Run > Medium Long Run
-
Time
1:24:22
-
Miles
13.14
-
Min/mi
6:25
-
Pacing
93%
-
WAVA
70.63
-
Stride(cm)
144
-
Cadence
174
-
Asc(m)
42
-
Hillscore
9
-
Surface
Road
Notes & Comments
1 comments
Split Summary
===
1) 1km - 3:57(3:57/km) 85/86rpm
2) 1km - 4:06(4:06/km) 85/86rpm
3) 1km - 3:56(3:56/km) 85/88rpm
4) 1km - 4:19(4:19/km) 85/86rpm
5) 1km - 4:09(4:09/km) 86/87rpm
6) 1km - 3:59(3:59/km) 86/88rpm
7) 1km - 3:52(3:52/km) 86/88rpm
8) 1km - 3:45(3:45/km) 87/89rpm
9) 1km - 3:58(3:58/km) 87/90rpm
10) 1km - 3:52(3:52/km) 86/88rpm
11) 1km - 4:02(4:02/km) 86/89rpm
12) 1km - 4:09(4:09/km) 86/88rpm
13) 1km - 4:08(4:08/km) 86/88rpm
14) 1km - 4:02(4:02/km) 86/88rpm
15) 1km - 4:05(4:05/km) 86/88rpm
16) 1km - 4:05(4:05/km) 87/90rpm
17) 1km - 4:02(4:02/km) 87/90rpm
18) 1km - 4:01(4:01/km) 88/90rpm
19) 1km - 3:52(3:52/km) 88/91rpm
20) 1km - 3:38(3:38/km) 90/92rpm
21) 1km - 3:43(3:43/km) 90/94rpm
22) 0.15km - 30(3:15/km) 93/94rpm
3:57 4:06 3:56 4:19 4:09 3:59 3:52 3:45 3:58 3:52 4:02 4:09 4:08 4:02 4:05 4:05 4:02 4:01 3:52 3:38 3:43 30
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
3:11 |
3:11 |
6:23 |
165 120-172 |
6/2 |
| 1.00 |
6:26 |
3:15 |
6:30 |
171 168-172 |
2/5 |
| 1.50 |
9:42 |
3:16 |
6:32 |
171 168-172 |
3/4 |
| 2.00 |
12:58 |
3:16 |
6:31 |
171 168-174 |
2/3 |
| 2.50 |
16:27 |
3:29 |
6:59 |
170 168-172 |
9/0 |
| 3.00 |
19:51 |
3:24 |
6:47 |
172 170-174 |
15/0 |
| 3.50 |
23:08 |
3:17 |
6:34 |
172 170-176 |
9/4 |
| 4.00 |
26:16 |
3:08 |
6:16 |
173 170-176 |
2/8 |
| 4.50 |
29:19 |
3:03 |
6:07 |
174 172-178 |
3/10 |
| 5.00 |
32:20 |
3:00 |
6:01 |
174 172-176 |
1/11 |
| 5.50 |
35:28 |
3:09 |
6:18 |
174 170-180 |
5/8 |
| 6.00 |
38:47 |
3:19 |
6:37 |
172 170-174 |
7/2 |
| 6.50 |
41:52 |
3:05 |
6:11 |
174 170-176 |
0/13 |
| 7.00 |
45:07 |
3:15 |
6:30 |
174 170-178 |
2/2 |
| 7.50 |
48:28 |
3:21 |
6:43 |
173 170-176 |
4/2 |
| 8.00 |
51:51 |
3:23 |
6:46 |
173 170-176 |
9/0 |
| 8.50 |
55:04 |
3:13 |
6:25 |
174 170-176 |
0/11 |
| 9.00 |
58:24 |
3:20 |
6:41 |
173 170-174 |
5/3 |
| 9.50 |
1:01:39 |
3:14 |
6:28 |
174 172-176 |
1/2 |
| 10.00 |
1:04:56 |
3:17 |
6:34 |
175 170-180 |
3/4 |
| 10.50 |
1:08:09 |
3:13 |
6:26 |
175 170-180 |
6/4 |
| 11.00 |
1:11:25 |
3:16 |
6:33 |
175 172-180 |
12/0 |
| 11.50 |
1:14:43 |
3:17 |
6:35 |
175 172-178 |
17/2 |
| 12.00 |
1:17:36 |
2:53 |
5:47 |
179 176-184 |
0/19 |
| 12.50 |
1:20:35 |
2:59 |
5:57 |
180 178-182 |
4/8 |
| 13.00 |
1:23:36 |
3:01 |
6:02 |
181 178-184 |
3/2 |
| 13.13 |
1:24:20 |
44 |
5:38 |
186 184-188 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.9 |
173 |
13.1 |
1:24:17 |
6:25 |
| Walk |
0.1 |
120 |
0 |
3 |
7:26 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:23 |
5:32 |
55.48% |
More |
| 800m |
2:48 |
5:37 |
62.83% |
More |
| 1km |
3:32 |
5:41 |
64.99% |
More |
| Mile |
5:49 |
5:49 |
67.99% |
More |
| 5k |
19:16 |
6:12 |
69.75% |
More |
| 5 miles |
31:40 |
6:20 |
68.85% |
More |
| 10k |
39:46 |
6:24 |
68.40% |
More |
| 10 miles |
1:03:41 |
6:22 |
70.51% |
More |
| Half |
1:24:08 |
6:25 |
70.59% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:30 |
5:30 |
71.86 |
| 5km |
18:18 |
5:53 |
73.40 |
| 5M |
30:18 |
6:04 |
71.95 |
| 10km |
38:09 |
6:08 |
71.30 |
| 10M |
1:03:10 |
6:19 |
71.10 |
| Half |
1:24:06 |
6:25 |
70.08 |
| 20M |
2:11:41 |
6:35 |
70.92 |
| Mara |
2:55:20 |
6:42 |
71.02 |
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Last 10k in 39:45 - a new 10k PB!