Tue 12th Sep 2017 at 7:00am by HappyG(rrr)
Run > Commute
-
Time
45:01
-
Miles
4.95
-
Min/mi
9:06
-
Pacing
87%
-
WAVA
51.51
-
Stride(cm)
103
-
Cals
582
-
Cadence
172
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Commute run in. Nice morning. Still not feeling 100% post cold, but mostly better. Ground frost going over the wee hill above Norton House! My last few weeks of this nice easy commute run. And I've been running for 10 years on this canal towpath. Since my running career began, in fact, training for my first marathon 2008 Edinburgh. 4 miles measured on a map and stop watch timed for logging. My first 20 miler etc. Wonder how commute running will work from new house?!
G
Split Summary
===
1) 1m - 10:35(10:35/m) 110cal 5.67/6.97mph
2) 1m - 8:50(8:50/m) 119cal 6.79/6.95mph
3) 1m - 8:48(8:48/m) 119cal 6.81/7.08mph
4) 1m - 8:36(8:36/m) 122cal 6.97/7.7mph
5) 0.95m - 8:11(8:35/m) 112cal 6.99/7.43mph
10:35 8:50 8:48 8:36 8:11
-
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 |
3:12 |
3:12 |
12:48 |
170 166-178 |
14/1 |
0.50 |
5:52 |
2:40 |
10:39 |
172 164-190 |
6/12 |
0.75 |
8:11 |
2:19 |
9:16 |
169 166-174 |
0/16 |
1.00 |
10:34 |
2:24 |
9:34 |
172 166-178 |
7/3 |
1.25 |
12:44 |
2:09 |
8:38 |
173 170-176 |
3/2 |
1.50 |
14:58 |
2:15 |
8:58 |
172 170-174 |
2/5 |
1.75 |
17:10 |
2:12 |
8:47 |
173 170-176 |
2/2 |
2.00 |
19:25 |
2:14 |
8:57 |
172 170-174 |
2/1 |
2.25 |
21:38 |
2:14 |
8:54 |
173 170-178 |
6/2 |
2.50 |
23:46 |
2:08 |
8:31 |
173 164-176 |
1/4 |
2.75 |
26:04 |
2:18 |
9:12 |
171 168-174 |
1/3 |
3.00 |
28:13 |
2:09 |
8:36 |
173 170-180 |
2/4 |
3.25 |
30:19 |
2:06 |
8:26 |
174 172-176 |
2/3 |
3.50 |
32:30 |
2:10 |
8:41 |
173 170-176 |
5/0 |
3.75 |
34:40 |
2:10 |
8:39 |
173 168-176 |
1/4 |
4.00 |
36:49 |
2:09 |
8:38 |
169 166-172 |
2/12 |
4.25 |
39:05 |
2:16 |
9:06 |
170 114-182 |
2/3 |
4.50 |
41:16 |
2:11 |
8:42 |
171 164-178 |
0/7 |
4.75 |
43:18 |
2:02 |
8:07 |
172 168-178 |
1/4 |
4.94 |
44:54 |
1:36 |
8:18 |
173 170-176 |
1/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:04 |
40.57% |
More |
800m |
4:05 |
8:13 |
46.65% |
More |
1km |
5:10 |
8:18 |
48.13% |
More |
Mile |
8:30 |
8:30 |
49.72% |
More |
5k |
26:57 |
8:41 |
53.35% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:21 |
7:21 |
57.51 |
5km |
26:34 |
8:33 |
54.13 |
5M |
45:32 |
9:06 |
51.40 |
10km |
58:15 |
9:22 |
50.16 |
10M |
1:39:51 |
9:59 |
48.35 |
Half |
2:15:35 |
10:21 |
46.74 |
20M |
3:38:58 |
10:57 |
45.86 |
Mara |
4:57:20 |
11:21 |
45.03 |
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