Sun 11th Dec 2016 at 9:00am by frogbmth
Run > General
-
Time
2:22:15
-
Miles
13.42
-
Min/mi
10:36
-
Pacing
63%
-
WAVA
44.92
-
Stride(cm)
91
-
Cals
1755
-
Cadence
166
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:08(6:08/km) 81cal 9.77/10.95kmph
2) 1km - 6:24(6:24/km) 80cal 9.37/11.82kmph
3) 1km - 5:35(5:35/km) 85cal 10.76/11.76kmph
4) 1km - 5:39(5:39/km) 84cal 10.61/11.15kmph
5) 1km - 6:02(6:02/km) 88cal 9.94/17.47kmph
6) 1km - 7:10(7:10/km) 77cal 8.38/12.5kmph
7) 1km - 6:22(6:22/km) 82cal 9.42/11.96kmph
8) 1km - 6:27(6:27/km) 84cal 9.3/10.58kmph
9) 1km - 7:13(7:13/km) 77cal 8.32/10.81kmph
10) 1km - 6:47(6:47/km) 79cal 8.84/11.12kmph
11) 1km - 7:21(7:21/km) 75cal 8.16/10.41kmph
12) 1km - 10:03(10:03/km) 73cal 5.97/10.18kmph
13) 1km - 7:05(7:05/km) 80cal 8.48/10.35kmph
14) 1km - 6:09(6:09/km) 85cal 9.74/10.45kmph
15) 1km - 6:28(6:28/km) 88cal 9.28/13.03kmph
16) 1km - 6:33(6:33/km) 76cal 9.15/10.61kmph
17) 1km - 6:03(6:03/km) 85cal 9.92/12.73kmph
18) 1km - 6:01(6:01/km) 86cal 9.97/10.78kmph
19) 1km - 7:00(7:00/km) 77cal 8.56/10.58kmph
20) 1km - 6:30(6:30/km) 80cal 9.24/10.68kmph
21) 1km - 5:51(5:51/km) 83cal 10.27/10.95kmph
22) 0.6km - 3:24(5:40/km) 50cal 10.58/10.78kmph
6:08 6:24 5:35 5:39 6:02 7:10 6:22 6:27 7:13 6:47 7:21 10:03 7:05 6:09 6:28 6:33 6:03 6:01 7:00 6:30 5:51 3:24
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.50 |
4:58 |
4:58 |
9:56 |
168 120-174 |
| 1.00 |
10:16 |
5:19 |
10:37 |
169 120-176 |
| 1.50 |
14:47 |
4:31 |
9:02 |
169 122-174 |
| 2.00 |
19:23 |
4:35 |
9:10 |
171 166-176 |
| 2.50 |
23:54 |
4:31 |
9:02 |
172 168-176 |
| 3.00 |
28:28 |
4:34 |
9:08 |
172 164-176 |
| 3.50 |
34:19 |
5:51 |
11:42 |
149 106-190 |
| 4.00 |
39:40 |
5:22 |
10:43 |
163 120-178 |
| 4.50 |
44:45 |
5:05 |
10:10 |
170 120-178 |
| 5.00 |
50:06 |
5:21 |
10:41 |
168 114-176 |
| 5.50 |
55:55 |
5:49 |
11:38 |
158 98-176 |
| 6.00 |
1:01:03 |
5:08 |
10:17 |
171 124-178 |
| 6.50 |
1:06:35 |
5:31 |
11:03 |
163 100-178 |
| 7.00 |
1:12:49 |
6:15 |
12:30 |
150 112-178 |
| 7.50 |
1:21:36 |
8:46 |
17:33 |
164 108-188 |
| 8.00 |
1:27:30 |
5:54 |
11:48 |
169 118-180 |
| 8.50 |
1:32:31 |
5:01 |
10:01 |
172 164-178 |
| 9.00 |
1:37:23 |
4:53 |
9:45 |
173 166-178 |
| 9.50 |
1:43:14 |
5:51 |
11:41 |
156 94-174 |
| 10.00 |
1:47:57 |
4:43 |
9:27 |
172 166-176 |
| 10.50 |
1:52:54 |
4:57 |
9:54 |
173 170-176 |
| 11.00 |
1:57:44 |
4:50 |
9:40 |
173 168-176 |
| 11.50 |
2:03:22 |
5:38 |
11:16 |
166 106-174 |
| 12.00 |
2:08:42 |
5:20 |
10:39 |
164 112-174 |
| 12.50 |
2:13:45 |
5:03 |
10:05 |
171 168-176 |
| 13.00 |
2:18:26 |
4:41 |
9:22 |
173 170-176 |
| 13.42 |
2:22:15 |
3:49 |
9:06 |
172 168-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
87.6 |
171 |
12.8 |
2:04:40 |
9:46 |
| Walk |
9.1 |
117 |
0.7 |
12:56 |
19:36 |
| Still |
3.3 |
- |
- |
4:39 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:09 |
8:37 |
37.23% |
More |
| 800m |
4:25 |
8:53 |
42.05% |
More |
| 1km |
5:30 |
8:50 |
44.08% |
More |
| Mile |
8:58 |
8:58 |
46.03% |
More |
| 5k |
29:49 |
9:36 |
47.12% |
More |
| 5 miles |
50:04 |
10:01 |
45.63% |
More |
| 10k |
1:03:34 |
10:14 |
44.85% |
More |
| 10 miles |
1:47:27 |
10:45 |
43.82% |
More |
| Half |
2:19:03 |
10:37 |
44.78% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:04 |
9:04 |
45.56 |
| 5km |
30:10 |
9:43 |
46.57 |
| 5M |
49:57 |
9:59 |
45.73 |
| 10km |
1:02:53 |
10:07 |
45.33 |
| 10M |
1:44:09 |
10:25 |
45.20 |
| Half |
2:18:39 |
10:35 |
44.56 |
| 20M |
3:37:08 |
10:51 |
45.09 |
| Mara |
4:49:05 |
11:02 |
45.16 |
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