Thu 6th Jul 2017 at 12:00pm by HappyG(rrr)
Run > General
-
Time
38:15
-
Miles
4.52
-
Min/mi
8:28
-
Pacing
91%
-
WAVA
55.19
-
Stride(cm)
111
-
Cals
542
-
Cadence
172
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Wee lunch time plod by myself. Nice and warm out. 16 C or more and no wind. Toasty. Felt quite good. Not fully pingy but at least smoothish. And ankle and Achilles on right almost completely fine? Gentle intervals tonight?
G
Split Summary
===
1) 1m - 9:28(9:28/m) 121cal 6.34/7.78mph
2) 1m - 8:27(8:27/m) 120cal 7.1/7.49mph
3) 1m - 8:18(8:18/m) 120cal 7.23/9.54mph
4) 1m - 8:06(8:06/m) 121cal 7.4/7.85mph
5) 0.52m - 3:56(7:31/m) 60cal 7.98/12.31mph
-
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 |
1:14 |
1:14 |
9:50 |
167 160-174 |
0/1 |
0.25 |
2:28 |
1:14 |
9:51 |
167 162-174 |
1/0 |
0.38 |
3:39 |
1:12 |
9:35 |
165 162-170 |
1/0 |
0.50 |
4:57 |
1:17 |
10:18 |
170 160-174 |
1/1 |
0.63 |
6:10 |
1:14 |
9:50 |
171 164-178 |
3/0 |
0.75 |
7:18 |
1:08 |
9:02 |
171 166-174 |
3/0 |
0.88 |
8:23 |
1:04 |
8:36 |
171 168-174 |
1/2 |
1.00 |
9:28 |
1:06 |
8:46 |
172 170-174 |
2/1 |
1.13 |
10:38 |
1:09 |
9:14 |
173 172-174 |
6/0 |
1.25 |
11:44 |
1:06 |
8:51 |
170 162-174 |
5/1 |
1.38 |
12:49 |
1:05 |
8:39 |
171 170-172 |
2/0 |
1.50 |
13:52 |
1:02 |
8:20 |
173 170-174 |
2/1 |
1.63 |
14:52 |
1:00 |
8:00 |
173 172-176 |
0/3 |
1.75 |
15:52 |
1:01 |
8:05 |
173 170-174 |
1/1 |
1.88 |
16:54 |
1:02 |
8:14 |
173 170-178 |
2/0 |
2.00 |
17:55 |
1:01 |
8:12 |
173 172-176 |
0/2 |
2.13 |
18:56 |
1:01 |
8:06 |
173 172-174 |
3/0 |
2.25 |
20:03 |
1:07 |
8:58 |
172 168-176 |
0/3 |
2.38 |
21:06 |
1:03 |
8:22 |
172 168-174 |
3/1 |
2.50 |
22:07 |
1:01 |
8:06 |
173 168-176 |
0/3 |
2.63 |
23:09 |
1:02 |
8:20 |
172 168-174 |
2/0 |
2.75 |
24:11 |
1:02 |
8:15 |
173 170-178 |
0/2 |
2.88 |
25:13 |
1:02 |
8:15 |
173 170-178 |
1/1 |
3.00 |
26:14 |
1:00 |
8:04 |
175 170-178 |
4/0 |
3.13 |
27:17 |
1:03 |
8:24 |
174 170-178 |
1/2 |
3.25 |
28:16 |
1:00 |
7:58 |
175 172-178 |
0/3 |
3.38 |
29:21 |
1:04 |
8:36 |
173 164-178 |
1/4 |
3.50 |
30:19 |
58 |
7:47 |
167 164-168 |
0/7 |
3.63 |
31:17 |
57 |
7:38 |
171 166-172 |
2/1 |
3.75 |
32:18 |
1:01 |
8:09 |
172 168-176 |
1/2 |
3.88 |
33:19 |
1:02 |
8:13 |
169 166-174 |
0/2 |
4.00 |
34:20 |
1:01 |
8:05 |
170 162-174 |
0/3 |
4.13 |
35:19 |
59 |
7:52 |
172 168-180 |
1/2 |
4.25 |
36:20 |
1:01 |
8:09 |
174 170-180 |
0/1 |
4.38 |
37:17 |
57 |
7:38 |
173 168-178 |
0/2 |
4.50 |
38:07 |
50 |
6:42 |
177 172-182 |
1/0 |
4.52 |
38:15 |
8 |
6:01 |
176 176-176 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
7:00 |
46.81% |
More |
800m |
3:44 |
7:31 |
50.95% |
More |
1km |
4:44 |
7:37 |
52.46% |
More |
Mile |
7:46 |
7:46 |
54.41% |
More |
5k |
25:05 |
8:05 |
57.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:56 |
6:56 |
60.96 |
5km |
25:01 |
8:03 |
57.48 |
5M |
42:53 |
8:35 |
54.57 |
10km |
54:51 |
8:50 |
53.27 |
10M |
1:34:02 |
9:24 |
51.34 |
Half |
2:07:42 |
9:45 |
49.63 |
20M |
3:26:14 |
10:19 |
48.69 |
Mara |
4:40:02 |
10:41 |
47.82 |
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