Sun 12th Feb 2017 at 10:00am by Craggy
Run > General
-
Time
2:34:49
-
Miles
18.67
-
Min/mi
8:18
-
Pacing
90%
-
WAVA
58.70
-
Stride(cm)
118
-
Cals
2195
-
Cadence
164
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:13(8:13/m) 117cal 7.3/7.68mph
2) 1m - 7:59(7:59/m) 118cal 7.52/8.45mph
3) 1m - 8:22(8:22/m) 120cal 7.17/7.97mph
4) 1m - 8:05(8:05/m) 118cal 7.42/8.14mph
5) 1m - 8:06(8:06/m) 117cal 7.4/8.16mph
6) 1m - 8:10(8:10/m) 118cal 7.34/7.97mph
7) 1m - 8:07(8:07/m) 119cal 7.39/8.01mph
8) 1m - 8:21(8:21/m) 117cal 7.18/7.74mph
9) 1m - 8:03(8:03/m) 118cal 7.45/8.91mph
10) 1m - 8:12(8:12/m) 116cal 7.31/8.58mph
11) 1m - 8:20(8:20/m) 118cal 7.2/7.95mph
12) 1m - 8:12(8:12/m) 119cal 7.31/8.06mph
13) 1m - 7:57(7:57/m) 118cal 7.55/7.93mph
14) 1m - 8:05(8:05/m) 117cal 7.42/10.71mph
15) 1m - 8:23(8:23/m) 118cal 7.16/7.51mph
16) 1m - 8:45(8:45/m) 115cal 6.86/7.87mph
17) 1m - 9:00(9:00/m) 116cal 6.66/8.16mph
18) 1m - 8:41(8:41/m) 117cal 6.9/7.31mph
19) 0.67m - 5:45(8:36/m) 79cal 6.98/7.93mph
8:13 7:59 8:22 8:05 8:06 8:10 8:07 8:21 8:03 8:12 8:20 8:12 7:57 8:05 8:23 8:45 9:00 8:41 5:45
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
4:14 |
4:14 |
8:28 |
170 168-180 |
1.00 |
8:13 |
3:59 |
7:58 |
170 168-176 |
1.50 |
12:23 |
4:10 |
8:20 |
168 166-172 |
2.00 |
16:12 |
3:49 |
7:37 |
168 166-170 |
2.50 |
20:25 |
4:13 |
8:27 |
168 162-178 |
3.00 |
24:34 |
4:09 |
8:18 |
166 162-170 |
3.50 |
28:38 |
4:04 |
8:07 |
167 164-172 |
4.00 |
32:40 |
4:01 |
8:03 |
168 162-170 |
4.50 |
36:47 |
4:07 |
8:15 |
164 154-170 |
5.00 |
40:46 |
3:59 |
7:58 |
166 162-168 |
5.50 |
44:46 |
4:01 |
8:01 |
165 162-168 |
6.00 |
48:56 |
4:10 |
8:19 |
165 160-170 |
6.50 |
52:55 |
3:59 |
7:58 |
165 160-170 |
7.00 |
57:03 |
4:08 |
8:16 |
163 160-166 |
7.50 |
1:01:13 |
4:10 |
8:21 |
164 162-170 |
8.00 |
1:05:24 |
4:11 |
8:22 |
163 162-166 |
8.50 |
1:09:21 |
3:57 |
7:54 |
165 162-172 |
9.00 |
1:13:27 |
4:07 |
8:13 |
163 160-168 |
9.50 |
1:17:30 |
4:02 |
8:04 |
162 158-168 |
10.00 |
1:21:40 |
4:10 |
8:20 |
162 158-164 |
10.50 |
1:25:43 |
4:03 |
8:07 |
163 160-166 |
11.00 |
1:30:00 |
4:17 |
8:33 |
164 160-172 |
11.50 |
1:33:55 |
3:55 |
7:50 |
161 160-166 |
12.00 |
1:38:12 |
4:17 |
8:35 |
162 160-166 |
12.50 |
1:42:09 |
3:57 |
7:54 |
161 160-164 |
13.00 |
1:46:09 |
4:00 |
8:01 |
162 158-170 |
13.50 |
1:50:05 |
3:56 |
7:51 |
164 120-174 |
14.00 |
1:54:15 |
4:10 |
8:19 |
163 160-168 |
14.50 |
1:58:27 |
4:13 |
8:25 |
161 158-164 |
15.00 |
2:02:37 |
4:10 |
8:20 |
164 160-170 |
15.50 |
2:06:33 |
3:56 |
7:52 |
164 162-166 |
16.00 |
2:11:22 |
4:49 |
9:37 |
162 128-170 |
16.50 |
2:16:01 |
4:39 |
9:19 |
161 128-172 |
17.00 |
2:20:22 |
4:21 |
8:43 |
163 158-170 |
17.50 |
2:24:36 |
4:14 |
8:27 |
163 160-168 |
18.00 |
2:29:04 |
4:28 |
8:55 |
163 160-168 |
18.50 |
2:33:19 |
4:15 |
8:30 |
165 160-174 |
18.66 |
2:34:46 |
1:27 |
8:55 |
165 162-168 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.6 |
164 |
18.5 |
2:32:34 |
8:14 |
Walk |
1.4 |
129 |
0.1 |
2:12 |
17:52 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:27 |
5:52 |
54.73% |
More |
800m |
3:35 |
7:13 |
51.67% |
More |
1km |
4:36 |
7:24 |
52.65% |
More |
Mile |
7:45 |
7:45 |
53.30% |
More |
5k |
25:05 |
8:05 |
56.00% |
More |
5 miles |
40:29 |
8:06 |
56.42% |
More |
10k |
50:26 |
8:07 |
56.53% |
More |
10 miles |
1:21:23 |
8:08 |
57.85% |
More |
Half |
1:46:36 |
8:08 |
58.41% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:54 |
6:54 |
59.87 |
5km |
23:02 |
7:25 |
61.00 |
5M |
38:11 |
7:38 |
59.82 |
10km |
48:06 |
7:44 |
59.27 |
10M |
1:19:45 |
7:59 |
59.03 |
Half |
1:46:15 |
8:07 |
58.15 |
20M |
2:46:34 |
8:20 |
58.78 |
Mara |
3:41:54 |
8:28 |
58.83 |
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