-
Time
1:41:50
-
Miles
13.17
-
Min/mi
7:44
-
Pacing
92%
-
WAVA
66.51
-
Stride(cm)
119
-
Cals
1712
-
Cadence
174
-
Asc(m)
111
-
Hillscore
6
-
Surface
Mixed
Notes & Comments
Caffeine gel at 5 & 10m steady run first 4m then ran with runner & sam for last 4m
===
1) 1m - 8:27(8:27/m) 129cal 7.1/7.89mph
2) 1m - 8:32(8:32/m) 128cal 7.03/7.66mph
3) 1m - 8:19(8:19/m) 130cal 7.21/7.72mph
4) 1m - 8:06(8:06/m) 129cal 7.4/7.89mph
5) 1m - 7:35(7:35/m) 130cal 7.91/8.6mph
6) 1m - 7:29(7:29/m) 131cal 8.02/8.37mph
7) 1m - 7:41(7:41/m) 131cal 7.81/8.16mph
8) 1m - 7:48(7:48/m) 130cal 7.69/8.1mph
9) 1m - 7:06(7:06/m) 130cal 8.45/9.6mph
10) 1m - 7:25(7:25/m) 131cal 8.08/8.58mph
11) 1m - 7:28(7:28/m) 130cal 8.04/8.35mph
12) 1m - 7:28(7:28/m) 132cal 8.04/8.45mph
13) 1m - 7:20(7:20/m) 130cal 8.18/9.56mph
14) 0.17m - 1:06(6:24/m) 21cal 9.38/10.81mph
8:27 8:32 8:19 8:06 7:35 7:29 7:41 7:48 7:06 7:25 7:28 7:28 7:20 1:06
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:18 |
4:18 |
8:35 |
163 158-168 |
1/1 |
1.00 |
8:27 |
4:09 |
8:19 |
165 158-170 |
2/5 |
1.50 |
12:49 |
4:22 |
8:45 |
166 160-170 |
3/2 |
2.00 |
16:59 |
4:10 |
8:19 |
167 162-174 |
2/3 |
2.50 |
21:10 |
4:11 |
8:23 |
169 166-174 |
3/3 |
3.00 |
25:18 |
4:08 |
8:15 |
170 166-172 |
0/2 |
3.50 |
29:28 |
4:10 |
8:21 |
169 166-172 |
6/1 |
4.00 |
33:24 |
3:56 |
7:52 |
170 164-172 |
2/1 |
4.50 |
37:21 |
3:57 |
7:54 |
172 166-178 |
11/8 |
5.00 |
41:00 |
3:38 |
7:17 |
176 170-180 |
2/10 |
5.50 |
44:39 |
3:39 |
7:18 |
176 174-180 |
1/4 |
6.00 |
48:29 |
3:50 |
7:40 |
175 168-180 |
6/7 |
6.50 |
52:23 |
3:54 |
7:48 |
176 172-178 |
11/2 |
7.00 |
56:10 |
3:47 |
7:34 |
177 174-180 |
3/1 |
7.50 |
1:00:02 |
3:52 |
7:44 |
177 172-180 |
9/1 |
8.00 |
1:03:58 |
3:56 |
7:52 |
177 174-194 |
21/3 |
8.50 |
1:07:23 |
3:25 |
6:51 |
183 178-188 |
0/19 |
9.00 |
1:11:04 |
3:41 |
7:22 |
179 176-180 |
1/3 |
9.50 |
1:14:42 |
3:38 |
7:16 |
179 176-180 |
0/4 |
10.00 |
1:18:29 |
3:48 |
7:35 |
178 172-180 |
2/1 |
10.50 |
1:22:17 |
3:47 |
7:35 |
177 174-180 |
1/3 |
11.00 |
1:25:57 |
3:40 |
7:20 |
179 176-182 |
2/1 |
11.50 |
1:29:41 |
3:44 |
7:28 |
178 174-180 |
0/3 |
12.00 |
1:33:25 |
3:45 |
7:29 |
178 176-182 |
2/2 |
12.50 |
1:37:02 |
3:37 |
7:13 |
180 172-188 |
3/3 |
13.00 |
1:40:43 |
3:42 |
7:23 |
178 170-188 |
5/4 |
13.17 |
1:41:50 |
1:07 |
6:32 |
183 178-190 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
174 |
13.2 |
1:41:50 |
7:44 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:34 |
6:19 |
54.05% |
More |
800m |
3:19 |
6:39 |
60.59% |
More |
1km |
4:16 |
6:52 |
61.13% |
More |
Mile |
7:02 |
7:02 |
62.95% |
More |
5k |
22:43 |
7:19 |
66.44% |
More |
5 miles |
36:46 |
7:21 |
66.94% |
More |
10k |
46:00 |
7:24 |
66.85% |
More |
10 miles |
1:15:09 |
7:31 |
67.68% |
More |
Half |
1:41:10 |
7:43 |
66.55% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:37 |
6:37 |
66.98 |
5km |
22:02 |
7:06 |
68.48 |
5M |
36:29 |
7:18 |
67.44 |
10km |
45:56 |
7:24 |
66.94 |
10M |
1:16:03 |
7:36 |
66.88 |
Half |
1:41:16 |
7:44 |
65.97 |
20M |
2:38:34 |
7:56 |
66.76 |
Mara |
3:31:07 |
8:03 |
66.87 |
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