Fri 30th Jun 2017 at 12:00pm by HappyG(rrr)
Run > General
-
Time
37:37
-
Miles
4.53
-
Min/mi
8:18
-
Pacing
89%
-
WAVA
56.28
-
Stride(cm)
112
-
Cals
541
-
Cadence
174
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
Wee lunch time run. Wasn't as cold as I thought, jacket and hat off! Felt quite good, but right Achilles niggling. Must gym it. Tried to keep up with a guy doing 7s, but def not comfortable. Ah well, it will come back. 21-22 min target for parkrun tomorrow?
G
Split Summary
===
1) 1m - 9:23(9:23/m) 120cal 6.4/7.26mph
2) 0.66m - 5:41(8:34/m) 79cal 7/7.45mph
3) 1m - 8:23(8:23/m) 120cal 7.16/9.81mph
4) 1m - 7:37(7:37/m) 117cal 7.88/8.83mph
5) 0.87m - 6:34(7:32/m) 105cal 7.96/9.14mph
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:08 |
1:08 |
9:06 |
171 162-178 |
0/1 |
0.25 |
2:19 |
1:11 |
9:29 |
166 162-168 |
1/0 |
0.38 |
3:34 |
1:15 |
9:57 |
167 164-172 |
1/1 |
0.50 |
4:41 |
1:07 |
8:59 |
172 168-178 |
1/1 |
0.63 |
5:57 |
1:16 |
10:06 |
171 164-178 |
3/0 |
0.75 |
7:10 |
1:13 |
9:41 |
173 166-184 |
4/0 |
0.88 |
8:14 |
1:04 |
8:33 |
170 166-172 |
0/2 |
1.00 |
9:23 |
1:09 |
9:10 |
176 172-184 |
3/1 |
1.13 |
10:29 |
1:07 |
8:53 |
174 172-176 |
4/1 |
1.25 |
11:39 |
1:10 |
9:19 |
173 168-178 |
8/0 |
1.38 |
12:41 |
1:02 |
8:17 |
173 172-174 |
1/1 |
1.50 |
13:45 |
1:04 |
8:28 |
175 172-178 |
2/1 |
1.63 |
14:45 |
1:00 |
8:02 |
174 172-176 |
1/2 |
1.75 |
15:50 |
1:05 |
8:42 |
177 174-180 |
0/2 |
1.88 |
16:52 |
1:02 |
8:15 |
176 172-182 |
2/0 |
2.00 |
17:53 |
1:01 |
8:10 |
175 172-178 |
1/2 |
2.13 |
18:53 |
1:00 |
7:59 |
175 172-178 |
3/0 |
2.25 |
19:58 |
1:05 |
8:41 |
175 172-176 |
1/3 |
2.38 |
21:08 |
1:10 |
9:21 |
173 168-176 |
3/1 |
2.50 |
22:09 |
1:00 |
8:02 |
174 172-180 |
0/3 |
2.63 |
23:08 |
59 |
7:54 |
176 174-178 |
1/1 |
2.75 |
24:06 |
58 |
7:47 |
175 170-180 |
1/2 |
2.88 |
24:59 |
53 |
7:02 |
180 178-182 |
0/2 |
3.00 |
25:58 |
58 |
7:47 |
177 170-184 |
3/0 |
3.13 |
26:58 |
1:01 |
8:04 |
173 170-174 |
1/1 |
3.25 |
27:55 |
57 |
7:36 |
175 172-178 |
0/2 |
3.38 |
28:58 |
1:03 |
8:24 |
175 170-182 |
1/3 |
3.50 |
29:54 |
56 |
7:27 |
171 168-176 |
0/8 |
3.63 |
30:47 |
53 |
7:07 |
176 172-178 |
2/1 |
3.75 |
31:45 |
57 |
7:40 |
177 172-182 |
1/2 |
3.88 |
32:44 |
59 |
7:51 |
171 166-176 |
0/2 |
4.00 |
33:41 |
57 |
7:38 |
173 168-178 |
0/3 |
4.13 |
34:40 |
59 |
7:55 |
169 124-178 |
1/2 |
4.25 |
35:38 |
58 |
7:45 |
175 168-178 |
0/1 |
4.38 |
36:34 |
56 |
7:28 |
173 170-178 |
0/2 |
4.50 |
37:26 |
52 |
6:55 |
178 172-182 |
1/0 |
4.52 |
37:33 |
7 |
5:50 |
182 182-182 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
173 |
4.5 |
37:27 |
8:19 |
Walk |
0.3 |
124 |
0 |
6 |
7:28 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:02 |
46.55% |
More |
800m |
3:42 |
7:27 |
51.43% |
More |
1km |
4:36 |
7:25 |
53.93% |
More |
Mile |
7:31 |
7:31 |
56.24% |
More |
5k |
24:33 |
7:54 |
58.56% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:48 |
6:48 |
62.16 |
5km |
24:32 |
7:54 |
58.61 |
5M |
42:04 |
8:25 |
55.63 |
10km |
53:49 |
8:40 |
54.29 |
10M |
1:32:15 |
9:14 |
52.33 |
Half |
2:05:16 |
9:34 |
50.59 |
20M |
3:22:19 |
10:07 |
49.64 |
Mara |
4:34:42 |
10:29 |
48.75 |
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