Fri 28th Jul 2017 at 6:00pm by deanobeano
Run > General
-
Time
46:01
-
Miles
6.22
-
Min/mi
7:24
-
Pacing
95%
-
WAVA
57.77
-
Stride(cm)
122
-
Cals
613
-
Cadence
178
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
Had to take day off previous day as hip was bad. First run in new trainers quite slow but no hip problems.
===
1) 1m - 7:30(7:30/m) 99cal 8/8.39mph
2) 1m - 7:32(7:32/m) 99cal 7.97/8.95mph
3) 1m - 7:22(7:22/m) 99cal 8.14/8.6mph
4) 1m - 7:31(7:31/m) 99cal 7.98/8.25mph
5) 1m - 7:17(7:17/m) 98cal 8.24/8.72mph
6) 1m - 7:16(7:16/m) 99cal 8.26/9.29mph
7) 0.22m - 1:33(6:57/m) 20cal 8.62/8.66mph
7:30 7:32 7:22 7:31 7:17 7:16 1:33
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:51 |
1:51 |
7:24 |
183 180-186 |
1/1 |
0.50 |
3:43 |
1:52 |
7:30 |
177 90-184 |
4/4 |
0.75 |
5:37 |
1:53 |
7:34 |
181 180-184 |
1/1 |
1.00 |
7:30 |
1:53 |
7:31 |
181 180-184 |
1/1 |
1.25 |
9:22 |
1:52 |
7:29 |
176 90-184 |
4/1 |
1.50 |
11:13 |
1:51 |
7:24 |
177 90-186 |
3/2 |
1.75 |
13:08 |
1:55 |
7:39 |
180 176-184 |
10/0 |
2.00 |
15:01 |
1:54 |
7:36 |
179 176-182 |
1/7 |
2.25 |
16:46 |
1:44 |
6:58 |
180 178-184 |
0/5 |
2.50 |
18:37 |
1:51 |
7:25 |
179 176-186 |
2/1 |
2.75 |
20:31 |
1:54 |
7:36 |
177 176-180 |
17/0 |
3.00 |
22:24 |
1:52 |
7:30 |
177 174-184 |
2/1 |
3.25 |
24:14 |
1:51 |
7:23 |
174 60-184 |
1/5 |
3.50 |
26:11 |
1:57 |
7:48 |
177 174-184 |
1/6 |
3.75 |
28:05 |
1:54 |
7:34 |
177 176-180 |
1/6 |
4.00 |
29:55 |
1:50 |
7:20 |
178 176-182 |
5/8 |
4.25 |
31:41 |
1:46 |
7:06 |
179 176-182 |
1/2 |
4.50 |
33:32 |
1:51 |
7:22 |
176 90-184 |
5/1 |
4.75 |
35:24 |
1:52 |
7:26 |
180 176-182 |
1/2 |
5.00 |
37:12 |
1:48 |
7:13 |
175 90-184 |
3/3 |
5.25 |
39:03 |
1:52 |
7:26 |
180 178-182 |
1/1 |
5.50 |
40:51 |
1:48 |
7:11 |
178 96-190 |
1/1 |
5.75 |
42:37 |
1:46 |
7:06 |
182 178-186 |
1/1 |
6.00 |
44:28 |
1:50 |
7:22 |
181 178-184 |
1/1 |
6.22 |
46:01 |
1:33 |
7:00 |
170 92-186 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.2 |
179 |
6.1 |
45:11 |
7:24 |
Walk |
1.8 |
87 |
0.1 |
50 |
7:06 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:47 |
43.67% |
More |
800m |
3:31 |
7:04 |
47.97% |
More |
1km |
4:26 |
7:08 |
49.89% |
More |
Mile |
7:11 |
7:11 |
53.35% |
More |
5k |
22:47 |
7:20 |
57.01% |
More |
5 miles |
36:50 |
7:22 |
57.58% |
More |
10k |
45:58 |
7:24 |
57.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:16 |
6:16 |
61.11 |
5km |
21:34 |
6:56 |
60.22 |
5M |
36:16 |
7:15 |
58.49 |
10km |
45:58 |
7:24 |
57.77 |
10M |
1:17:16 |
7:44 |
56.84 |
Half |
1:43:44 |
7:55 |
55.62 |
20M |
2:44:37 |
8:14 |
55.54 |
Mara |
3:41:02 |
8:26 |
55.16 |
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