Fri 28th Jul 2017 at 7:00am by K5 Gus
Run > Easy
-
Time
44:33
-
Miles
5.02
-
Min/mi
8:52
-
Pacing
93%
-
WAVA
55.00
-
Stride(cm)
104
-
Cals
596
-
Cadence
175
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
First run since unwell Sunday/Monday -
took it easy felt not too bad, think I'm more or less recovered.
Split Summary
===
1) 1m - 9:02(9:02/m) 118cal 6.64/7.1mph
2) 1m - 9:06(9:06/m) 120cal 6.6/6.99mph
3) 1m - 8:46(8:46/m) 119cal 6.84/7.1mph
4) 1m - 8:26(8:26/m) 119cal 7.11/7.78mph
5) 1m - 9:05(9:05/m) 118cal 6.61/7.53mph
6) 0.02m - 8(8:29/m) 2cal 7.08/7.56mph
9:02 9:06 8:46 8:26 9:05 8
-
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.
|
0.25 |
2:25 |
2:25 |
9:38 |
173 104-178 |
6/0 |
0.50 |
4:38 |
2:14 |
8:56 |
175 172-182 |
1/10 |
0.75 |
6:47 |
2:08 |
8:32 |
175 172-178 |
2/7 |
1.00 |
9:00 |
2:13 |
8:54 |
175 172-178 |
3/1 |
1.25 |
11:15 |
2:15 |
9:00 |
175 174-178 |
2/2 |
1.50 |
13:32 |
2:17 |
9:08 |
176 174-178 |
13/0 |
1.75 |
15:45 |
2:12 |
8:50 |
175 170-178 |
4/7 |
2.00 |
18:06 |
2:21 |
9:25 |
175 172-178 |
13/1 |
2.25 |
20:18 |
2:13 |
8:50 |
176 172-178 |
5/4 |
2.50 |
22:29 |
2:10 |
8:42 |
175 172-178 |
2/5 |
2.75 |
24:42 |
2:13 |
8:52 |
175 170-178 |
5/1 |
3.00 |
26:53 |
2:11 |
8:46 |
175 170-178 |
5/5 |
3.25 |
28:57 |
2:04 |
8:14 |
175 172-178 |
0/12 |
3.50 |
31:05 |
2:09 |
8:34 |
174 172-178 |
7/6 |
3.75 |
33:12 |
2:06 |
8:26 |
175 172-178 |
0/13 |
4.00 |
35:19 |
2:08 |
8:32 |
174 172-178 |
3/2 |
4.25 |
37:34 |
2:15 |
9:00 |
174 172-176 |
1/3 |
4.50 |
39:48 |
2:13 |
8:53 |
174 172-176 |
6/2 |
4.75 |
42:15 |
2:27 |
9:49 |
173 170-176 |
11/1 |
5.00 |
44:24 |
2:09 |
8:37 |
173 172-178 |
0/7 |
5.01 |
44:32 |
8 |
8:50 |
173 172-174 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
174 |
5 |
44:29 |
8:53 |
Walk |
0.1 |
104 |
0 |
3 |
12:04 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:06 |
41.81% |
More |
800m |
4:10 |
8:22 |
47.78% |
More |
1km |
5:12 |
8:22 |
49.77% |
More |
Mile |
8:25 |
8:25 |
52.21% |
More |
5k |
27:09 |
8:44 |
55.12% |
More |
5 miles |
44:22 |
8:52 |
54.99% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:20 |
7:20 |
59.95 |
5km |
26:04 |
8:23 |
57.42 |
5M |
44:21 |
8:52 |
55.01 |
10km |
56:33 |
9:06 |
53.90 |
10M |
1:36:14 |
9:37 |
52.39 |
Half |
2:10:08 |
9:56 |
50.88 |
20M |
3:28:49 |
10:26 |
50.24 |
Mara |
4:42:22 |
10:47 |
49.55 |
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