Wed 4th Oct 2017 at 5:00pm by richaca2
Run > General
-
Time
38:31
-
Miles
4.50
-
Min/mi
8:34
-
Pacing
66%
-
WAVA
54.14
-
Stride(cm)
108
-
Cals
566
-
Cadence
174
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:14(5:14/km) 79cal 11.45/12.63kmph
2) 1km - 5:12(5:12/km) 79cal 11.55/11.99kmph
3) 1km - 4:51(4:51/km) 80cal 12.36/13.07kmph
4) 0.37km - 1:44(4:44/km) 29cal 12.69/14.11kmph
5) 0.3km - 1:59(6:44/km) 21cal 8.92/14.51kmph
6) 1km - 4:49(4:49/km) 80cal 12.46/13.17kmph
7) 0.42km - 1:59(4:43/km) 33cal 12.7/13.37kmph
8) 0.15km - 2:07(13:58/km) 9cal 4.3/12.83kmph
9) 0.88km - 4:19(4:55/km) 70cal 12.21/12.97kmph
10) 0.19km - 1:43(9:14/km) 11cal 6.5/12.26kmph
11) 0.93km - 4:29(4:50/km) 74cal 12.4/13.07kmph
12) 0.02km - 5(3:50/km) 1cal 15.66/12.93kmph
5:14 5:12 4:51 1:44 1:59 4:49 1:59 2:07 4:19 1:43 4:29 5
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:02 |
1:02 |
8:16 |
180 170-184 |
0.25 |
2:05 |
1:03 |
8:26 |
176 172-178 |
0.38 |
3:08 |
1:03 |
8:24 |
173 172-176 |
0.50 |
4:13 |
1:05 |
8:37 |
173 170-174 |
0.63 |
5:17 |
1:04 |
8:30 |
172 170-174 |
0.75 |
6:20 |
1:04 |
8:28 |
172 172-174 |
0.88 |
7:24 |
1:03 |
8:28 |
172 168-174 |
1.00 |
8:26 |
1:02 |
8:19 |
173 172-174 |
1.13 |
9:28 |
1:02 |
8:18 |
173 172-174 |
1.25 |
11:50 |
2:22 +1:24
|
18:57 |
173 170-176 |
1.38 |
12:53 |
1:02 |
8:18 |
178 176-180 |
1.50 |
13:52 |
59 |
7:53 |
177 176-180 |
1.63 |
14:50 |
58 |
7:46 |
178 176-180 |
1.75 |
15:48 |
58 |
7:44 |
178 174-182 |
1.88 |
16:46 |
58 |
7:43 |
178 176-178 |
2.00 |
17:43 |
57 |
7:37 |
179 178-180 |
2.13 |
18:45 |
1:02 |
8:19 |
171 124-178 |
2.25 |
20:09 |
1:24 |
11:13 |
158 130-172 |
2.38 |
21:12 |
1:03 |
8:23 |
177 176-178 |
2.50 |
22:11 |
59 |
7:51 |
177 176-180 |
2.63 |
23:09 |
58 |
7:42 |
179 178-180 |
2.75 |
24:07 |
58 |
7:44 |
177 176-178 |
2.88 |
25:04 |
57 |
7:36 |
178 178-180 |
3.00 |
26:00 |
56 |
7:32 |
178 178-180 |
3.13 |
26:57 |
57 |
7:37 |
177 174-180 |
3.25 |
29:17 |
2:19 |
18:36 |
153 128-178 |
3.38 |
30:19 |
1:02 |
8:13 |
178 176-180 |
3.50 |
31:17 |
58 |
7:48 |
178 176-180 |
3.63 |
32:16 |
59 |
7:54 |
177 176-178 |
3.75 |
33:15 |
59 |
7:53 |
177 176-178 |
3.88 |
34:42 |
1:27 |
11:33 |
152 116-178 |
4.00 |
36:03 |
1:21 |
10:45 |
166 118-180 |
4.13 |
37:01 |
58 |
7:47 |
178 176-180 |
4.25 |
37:59 |
58 |
7:46 |
177 176-178 |
4.38 |
38:58 |
58 |
7:47 |
177 176-178 |
4.49 |
39:50 |
52 |
7:39 |
178 176-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.7 |
176 |
4.3 |
36:56 |
8:34 |
Walk |
7.3 |
125 |
0.2 |
2:54 |
16:08 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:33 |
43.13% |
More |
800m |
3:47 |
7:37 |
49.91% |
More |
1km |
4:44 |
7:37 |
51.99% |
More |
Mile |
7:54 |
7:54 |
53.12% |
More |
5k |
26:45 |
8:37 |
53.33% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:49 |
7:49 |
53.66 |
5km |
26:00 |
8:22 |
54.88 |
5M |
43:04 |
8:37 |
53.90 |
10km |
54:13 |
8:44 |
53.44 |
10M |
1:29:48 |
8:59 |
53.31 |
Half |
1:59:33 |
9:08 |
52.56 |
20M |
3:07:13 |
9:22 |
53.18 |
Mara |
4:09:15 |
9:31 |
53.27 |
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