Sun 10th Apr 2016 at 8:00am by a4gjw
Run > General
-
Time
3:55:24
-
Miles
26.41
-
Min/mi
8:55
-
Pacing
95%
-
WAVA
63.43
-
Stride(cm)
97
-
Cals
2960
-
Cadence
186
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:30(5:30/km) 70cal 10.89/12.02kmph
2) 1km - 5:20(5:20/km) 70cal 11.26/11.56kmph
3) 1km - 5:12(5:12/km) 70cal 11.53/13.07kmph
4) 1km - 5:20(5:20/km) 70cal 11.25/11.62kmph
5) 1km - 5:33(5:33/km) 70cal 10.82/11.42kmph
6) 1km - 5:30(5:30/km) 70cal 10.92/11.42kmph
7) 1km - 5:19(5:19/km) 70cal 11.28/13.2kmph
8) 1km - 5:28(5:28/km) 70cal 10.96/11.66kmph
9) 1km - 5:25(5:25/km) 70cal 11.09/11.49kmph
10) 1km - 5:26(5:26/km) 69cal 11.06/11.35kmph
11) 1km - 5:26(5:26/km) 69cal 11.04/11.25kmph
12) 1km - 5:28(5:28/km) 70cal 10.96/11.29kmph
13) 1km - 5:30(5:30/km) 70cal 10.92/11.35kmph
14) 1km - 5:26(5:26/km) 70cal 11.05/11.59kmph
15) 1km - 5:20(5:20/km) 69cal 11.26/11.72kmph
16) 1km - 5:26(5:26/km) 69cal 11.03/11.32kmph
17) 1km - 5:29(5:29/km) 70cal 10.96/11.49kmph
18) 1km - 5:26(5:26/km) 70cal 11.04/11.62kmph
19) 1km - 5:24(5:24/km) 69cal 11.1/11.49kmph
20) 1km - 5:29(5:29/km) 69cal 10.93/11.12kmph
21) 1km - 5:35(5:35/km) 69cal 10.74/11.42kmph
22) 1km - 5:19(5:19/km) 69cal 11.28/11.56kmph
23) 1km - 5:17(5:17/km) 70cal 11.36/12.02kmph
24) 1km - 5:35(5:35/km) 69cal 10.74/11.08kmph
25) 1km - 5:31(5:31/km) 70cal 10.87/11.25kmph
26) 1km - 5:28(5:28/km) 70cal 10.97/11.35kmph
27) 1km - 5:27(5:27/km) 69cal 11.03/11.69kmph
28) 1km - 5:24(5:24/km) 69cal 11.12/11.69kmph
29) 1km - 5:32(5:32/km) 70cal 10.85/11.19kmph
30) 1km - 5:28(5:28/km) 69cal 10.96/11.59kmph
31) 1km - 5:41(5:41/km) 70cal 10.56/11.05kmph
32) 1km - 5:59(5:59/km) 68cal 10.02/12.73kmph
33) 1km - 5:31(5:31/km) 69cal 10.86/11.35kmph
34) 1km - 5:40(5:40/km) 70cal 10.6/10.92kmph
35) 1km - 5:41(5:41/km) 70cal 10.57/11.22kmph
36) 1km - 5:54(5:54/km) 70cal 10.17/10.92kmph
37) 1km - 5:56(5:56/km) 70cal 10.11/10.65kmph
38) 1km - 5:58(5:58/km) 71cal 10.05/10.58kmph
39) 1km - 5:50(5:50/km) 70cal 10.3/10.78kmph
40) 1km - 5:59(5:59/km) 70cal 10.02/10.61kmph
41) 1km - 5:46(5:46/km) 70cal 10.39/10.71kmph
42) 1km - 5:43(5:43/km) 70cal 10.5/11.12kmph
43) 0.51km - 2:42(5:18/km) 34cal 11.33/11.76kmph
5:30 5:20 5:12 5:20 5:33 5:30 5:19 5:28 5:25 5:26 5:26 5:28 5:30 5:26 5:20 5:26 5:29 5:26 5:24 5:29 5:35 5:19 5:17 5:35 5:31 5:28 5:27 5:24 5:32 5:28 5:41 5:59 5:31 5:40 5:41 5:54 5:56 5:58 5:50 5:59 5:46 5:43 2:42
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:45 |
8:45 |
8:45 |
185 170-190 |
3/8 |
2.00 |
17:12 |
8:27 |
8:27 |
188 184-192 |
6/10 |
3.00 |
25:57 |
8:45 |
8:45 |
188 184-190 |
5/11 |
4.00 |
34:43 |
8:46 |
8:46 |
186 184-190 |
8/6 |
5.00 |
43:28 |
8:45 |
8:45 |
185 180-188 |
9/5 |
6.00 |
52:11 |
8:43 |
8:43 |
186 172-190 |
2/9 |
7.00 |
1:00:56 |
8:45 |
8:45 |
186 182-190 |
2/8 |
8.00 |
1:09:45 |
8:49 |
8:49 |
186 180-190 |
6/2 |
9.00 |
1:18:27 |
8:42 |
8:42 |
186 180-190 |
4/3 |
10.00 |
1:27:12 |
8:46 |
8:46 |
185 180-192 |
2/5 |
11.00 |
1:35:56 |
8:44 |
8:44 |
186 182-188 |
5/0 |
12.00 |
1:44:41 |
8:45 |
8:45 |
186 182-190 |
2/4 |
13.00 |
1:53:37 |
8:56 |
8:56 |
185 180-190 |
10/3 |
14.00 |
2:02:09 |
8:33 |
8:33 |
185 180-188 |
9/14 |
15.00 |
2:11:00 |
8:51 |
8:51 |
187 184-190 |
5/4 |
16.00 |
2:19:53 |
8:52 |
8:52 |
185 178-204 |
3/4 |
17.00 |
2:28:39 |
8:46 |
8:46 |
187 174-190 |
2/3 |
18.00 |
2:37:25 |
8:46 |
8:46 |
186 180-192 |
3/4 |
19.00 |
2:46:17 |
8:52 |
8:52 |
187 182-190 |
3/4 |
20.00 |
2:55:43 |
9:26 |
9:26 |
185 172-190 |
3/8 |
21.00 |
3:04:44 |
9:01 |
9:01 |
185 180-188 |
2/4 |
22.00 |
3:14:06 |
9:22 |
9:22 |
184 178-188 |
8/6 |
23.00 |
3:23:31 |
9:25 |
9:25 |
184 180-188 |
6/6 |
24.00 |
3:32:59 |
9:28 |
9:28 |
185 180-188 |
3/4 |
25.00 |
3:42:35 |
9:36 |
9:36 |
185 182-188 |
6/3 |
26.00 |
3:51:46 |
9:11 |
9:11 |
186 180-192 |
4/5 |
26.40 |
3:55:20 |
3:34 |
8:49 |
187 184-190 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
185 |
26.4 |
3:55:20 |
8:55 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:51 |
44.92% |
More |
800m |
4:06 |
8:14 |
50.95% |
More |
1km |
5:10 |
8:20 |
52.57% |
More |
Mile |
8:25 |
8:25 |
54.87% |
More |
5k |
26:48 |
8:38 |
58.72% |
More |
5 miles |
43:19 |
8:40 |
59.34% |
More |
10k |
53:57 |
8:41 |
59.60% |
More |
10 miles |
1:27:05 |
8:43 |
61.13% |
More |
Half |
1:54:11 |
8:43 |
61.75% |
More |
20 miles |
2:55:43 |
8:47 |
63.10% |
More |
Mara |
3:53:32 |
8:55 |
63.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:19 |
7:19 |
63.12 |
5km |
24:21 |
7:50 |
64.62 |
5M |
40:20 |
8:04 |
63.74 |
10km |
50:47 |
8:10 |
63.31 |
10M |
1:24:05 |
8:25 |
63.31 |
Half |
1:51:57 |
8:33 |
62.50 |
20M |
2:55:19 |
8:46 |
63.24 |
Mara |
3:53:25 |
8:55 |
63.34 |
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