Sat 24th Jun 2017 at 8:00am by Spanners99
Run > General
-
Time
4:30:28
-
Miles
23.89
-
Min/mi
11:19
-
Pacing
39%
-
WAVA
43.41
-
Stride(cm)
101
-
Cals
3634
-
Cadence
141
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:38(9:38/m) 164cal 6.23/9.23mph
2) 1m - 10:13(10:13/m) 167cal 5.87/6.53mph
3) 1m - 11:25(11:25/m) 153cal 5.26/6.99mph
4) 1m - 8:58(8:58/m) 145cal 6.69/7.74mph
5) 1m - 8:57(8:57/m) 152cal 6.7/8.64mph
6) 1m - 11:55(11:55/m) 148cal 5.03/7.28mph
7) 1m - 10:22(10:22/m) 154cal 5.79/7.89mph
8) 1m - 15:57(15:57/m) 142cal 3.76/7.35mph
9) 1m - 10:08(10:08/m) 165cal 5.92/7.56mph
10) 1m - 8:06(8:06/m) 163cal 7.4/8.72mph
11) 1m - 13:16(13:16/m) 135cal 4.52/7.66mph
12) 1m - 8:37(8:37/m) 165cal 6.97/7.95mph
13) 1m - 9:26(9:26/m) 157cal 6.36/7.43mph
14) 1m - 9:55(9:55/m) 154cal 6.05/7.37mph
15) 1m - 8:19(8:19/m) 163cal 7.22/7.78mph
16) 1m - 18:58(18:58/m) 139cal 3.16/8.08mph
17) 1m - 14:13(14:13/m) 130cal 4.22/6.85mph
18) 1m - 10:18(10:18/m) 159cal 5.83/6.95mph
19) 1m - 10:32(10:32/m) 150cal 5.7/7.41mph
20) 1m - 11:07(11:07/m) 154cal 5.4/7.72mph
21) 1m - 16:14(16:14/m) 138cal 3.69/6.74mph
22) 1m - 13:51(13:51/m) 145cal 4.33/7.06mph
23) 1m - 10:10(10:10/m) 152cal 5.9/7.2mph
24) 0.89m - 9:53(11:09/m) 140cal 5.38/6.55mph
9:38 10:13 11:25 8:58 8:57 11:55 10:22 15:57 10:08 8:06 13:16 8:37 9:26 9:55 8:19 18:58 14:13 10:18 10:32 11:07 16:14 13:51 10:10 9:53
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 1.00 |
9:38 |
9:38 |
9:38 |
154 124-172 |
| 2.00 |
19:51 |
10:13 |
10:13 |
149 142-156 |
| 3.00 |
31:16 |
11:25 |
11:25 |
140 90-158 |
| 4.00 |
40:14 |
8:58 |
8:58 |
155 150-164 |
| 5.00 |
49:11 |
8:57 |
8:57 |
154 102-166 |
| 6.00 |
1:01:07 |
11:55 |
11:55 |
135 102-160 |
| 7.00 |
1:11:29 |
10:22 |
10:22 |
137 88-162 |
| 8.00 |
1:27:25 |
15:57 |
15:57 |
134 94-212 |
| 9.00 |
1:37:33 |
10:08 |
10:08 |
155 120-160 |
| 10.00 |
1:45:39 |
8:06 |
8:06 |
160 154-168 |
| 11.00 |
1:58:55 |
13:16 |
13:16 |
119 90-162 |
| 12.00 |
2:07:31 |
8:37 |
8:37 |
158 154-164 |
| 13.00 |
2:16:58 |
9:26 |
9:26 |
153 102-162 |
| 14.00 |
2:26:53 |
9:55 |
9:55 |
148 102-162 |
| 15.00 |
2:35:12 |
8:19 |
8:19 |
159 154-164 |
| 16.00 |
2:54:10 |
18:58 |
18:58 |
133 94-164 |
| 17.00 |
3:08:23 |
14:13 |
14:13 |
118 98-158 |
| 18.00 |
3:18:41 |
10:18 |
10:18 |
151 110-160 |
| 19.00 |
3:29:13 |
10:32 |
10:32 |
145 102-164 |
| 20.00 |
3:40:20 |
11:07 |
11:07 |
140 90-160 |
| 21.00 |
3:56:34 |
16:15 |
16:15 |
124 82-168 |
| 22.00 |
4:10:25 |
13:51 |
13:51 |
125 90-160 |
| 23.00 |
4:20:35 |
10:10 |
10:10 |
153 136-158 |
| 23.89 |
4:30:28 |
9:53 |
11:09 |
144 102-160 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
71.4 |
155 |
19.7 |
3:13:10 |
9:49 |
| Walk |
28.4 |
106 |
4.2 |
1:16:43 |
18:14 |
| Still |
0.2 |
- |
- |
35 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:50 |
7:22 |
43.27% |
More |
| 800m |
3:50 |
7:43 |
47.90% |
More |
| 1km |
4:49 |
7:46 |
49.78% |
More |
| Mile |
8:03 |
8:03 |
50.95% |
More |
| 5k |
28:26 |
9:09 |
49.05% |
More |
| 5 miles |
48:06 |
9:37 |
47.12% |
More |
| 10k |
59:21 |
9:33 |
47.64% |
More |
| 10 miles |
1:44:05 |
10:24 |
44.87% |
More |
| Half |
2:15:51 |
10:22 |
45.45% |
More |
| 20 miles |
3:40:18 |
11:01 |
44.07% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:22 |
9:22 |
43.78 |
| 5km |
31:07 |
10:01 |
44.81 |
| 5M |
51:32 |
10:18 |
43.98 |
| 10km |
1:04:53 |
10:27 |
43.58 |
| 10M |
1:47:27 |
10:45 |
43.46 |
| Half |
2:23:03 |
10:55 |
42.83 |
| 20M |
3:44:01 |
11:12 |
43.34 |
| Mara |
4:58:16 |
11:23 |
43.41 |
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