Sun 2nd Apr 2017 at 10:00am by Ruggy
Run > General
-
Time
2:30:45
-
Miles
20.09
-
Min/mi
7:30
-
Pacing
93%
-
WAVA
69.31
-
Stride(cm)
118
-
Cals
2780
-
Cadence
182
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:41(7:41/m) 137cal 7.82/8.5mph
2) 1m - 7:46(7:46/m) 140cal 7.73/9.56mph
3) 1m - 8:01(8:01/m) 139cal 7.48/8.16mph
4) 1m - 7:30(7:30/m) 139cal 8/9.14mph
5) 1m - 7:40(7:40/m) 139cal 7.83/8.31mph
6) 1m - 7:50(7:50/m) 139cal 7.66/8.01mph
7) 1m - 7:50(7:50/m) 140cal 7.66/8.25mph
8) 1m - 7:42(7:42/m) 137cal 7.8/8.7mph
9) 1m - 7:30(7:30/m) 139cal 8/8.31mph
10) 1m - 7:19(7:19/m) 138cal 8.21/8.68mph
11) 1m - 7:35(7:35/m) 139cal 7.91/8.43mph
12) 1m - 7:30(7:30/m) 140cal 7.99/8.7mph
13) 1m - 7:32(7:32/m) 138cal 7.97/8.41mph
14) 1m - 7:36(7:36/m) 139cal 7.89/8.31mph
15) 1m - 7:28(7:28/m) 139cal 8.04/8.79mph
16) 1m - 7:20(7:20/m) 138cal 8.17/8.83mph
17) 1m - 6:53(6:53/m) 136cal 8.73/9.41mph
18) 1m - 7:13(7:13/m) 138cal 8.32/9.33mph
19) 1m - 7:06(7:06/m) 139cal 8.46/9.23mph
20) 1m - 7:16(7:16/m) 138cal 8.25/8.91mph
21) 0.09m - 29(5:33/m) 9cal 10.81/9.5mph
7:41 7:46 8:01 7:30 7:40 7:50 7:50 7:42 7:30 7:19 7:35 7:30 7:32 7:36 7:28 7:20 6:53 7:13 7:06 7:16 29
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 1.00 |
7:41 |
7:41 |
7:41 |
184 174-196 |
| 2.00 |
15:26 |
7:45 |
7:45 |
184 178-194 |
| 3.00 |
23:28 |
8:02 |
8:02 |
182 116-188 |
| 4.00 |
30:58 |
7:30 |
7:30 |
182 178-186 |
| 5.00 |
38:37 |
7:39 |
7:39 |
183 170-188 |
| 6.00 |
46:27 |
7:50 |
7:50 |
183 178-228 |
| 7.00 |
54:17 |
7:50 |
7:50 |
182 172-188 |
| 8.00 |
1:01:58 |
7:41 |
7:41 |
180 172-186 |
| 9.00 |
1:09:29 |
7:31 |
7:31 |
182 174-186 |
| 10.00 |
1:16:47 |
7:18 |
7:18 |
182 176-186 |
| 11.00 |
1:24:23 |
7:35 |
7:35 |
182 176-186 |
| 12.00 |
1:31:53 |
7:30 |
7:30 |
183 178-188 |
| 13.00 |
1:39:25 |
7:32 |
7:32 |
183 178-186 |
| 14.00 |
1:47:01 |
7:36 |
7:36 |
183 176-186 |
| 15.00 |
1:54:28 |
7:28 |
7:28 |
182 174-186 |
| 16.00 |
2:01:49 |
7:21 |
7:21 |
180 174-184 |
| 17.00 |
2:08:42 |
6:53 |
6:53 |
182 178-186 |
| 18.00 |
2:15:54 |
7:12 |
7:12 |
182 178-186 |
| 19.00 |
2:23:00 |
7:06 |
7:06 |
182 176-186 |
| 20.00 |
2:30:15 |
7:15 |
7:15 |
181 178-186 |
| 20.07 |
2:30:40 |
25 |
6:00 |
190 184-196 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.9 |
182 |
20.1 |
2:30:32 |
7:30 |
| Walk |
0.1 |
116 |
0 |
8 |
9:03 |
| Still |
0.0 |
- |
- |
0 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:37 |
6:31 |
51.65% |
More |
| 800m |
3:19 |
6:40 |
59.49% |
More |
| 1km |
4:08 |
6:40 |
62.03% |
More |
| Mile |
6:51 |
6:51 |
63.70% |
More |
| 5k |
21:54 |
7:03 |
67.81% |
More |
| 5 miles |
35:40 |
7:08 |
67.82% |
More |
| 10k |
44:43 |
7:12 |
67.59% |
More |
| 10 miles |
1:13:21 |
7:20 |
68.13% |
More |
| Half |
1:36:38 |
7:23 |
68.43% |
More |
| 20 miles |
2:30:04 |
7:30 |
69.29% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:16 |
6:16 |
69.59 |
| 5km |
20:51 |
6:43 |
71.20 |
| 5M |
34:31 |
6:54 |
70.08 |
| 10km |
43:27 |
7:00 |
69.55 |
| 10M |
1:11:58 |
7:12 |
69.44 |
| Half |
1:35:49 |
7:19 |
68.49 |
| 20M |
2:30:02 |
7:30 |
69.31 |
| Mara |
3:19:45 |
7:37 |
69.41 |
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