Fri 13th Oct 2017 at 5:00am by Foxy
Run > Race
- Not good
- v warm
-
Time
7:34:58
-
Miles
31.50
-
Min/mi
14:27
-
Pacing
71%
-
WAVA
35.63
-
Stride(cm)
80
-
Cals
3396
-
Cadence
139
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:31(9:31/m) 131cal 6.3/7.6mph
2) 1m - 10:26(10:26/m) 134cal 5.75/6.28mph
3) 1m - 10:19(10:19/m) 132cal 5.81/6.37mph
4) 1m - 10:58(10:58/m) 134cal 5.47/6.35mph
5) 1m - 11:23(11:23/m) 127cal 5.27/8.08mph
6) 1m - 12:33(12:33/m) 115cal 4.78/7.31mph
7) 1m - 10:28(10:28/m) 129cal 5.73/7.14mph
8) 1m - 10:03(10:03/m) 132cal 5.97/6.93mph
9) 1m - 15:26(15:26/m) 103cal 3.89/6.82mph
10) 1m - 12:45(12:45/m) 115cal 4.7/8.04mph
11) 1m - 14:53(14:53/m) 104cal 4.03/6.43mph
12) 1m - 17:31(17:31/m) 91cal 3.42/5.18mph
13) 1m - 17:25(17:25/m) 91cal 3.45/3.65mph
14) 1m - 16:34(16:34/m) 108cal 3.62/6.72mph
15) 1m - 14:35(14:35/m) 105cal 4.11/7.26mph
16) 1m - 13:29(13:29/m) 119cal 4.45/9.33mph
17) 1m - 13:48(13:48/m) 112cal 4.35/6.95mph
18) 1m - 16:48(16:48/m) 88cal 3.57/4.95mph
19) 1m - 15:36(15:36/m) 93cal 3.85/7.45mph
20) 1m - 16:49(16:49/m) 93cal 3.57/5.95mph
21) 1m - 16:08(16:08/m) 91cal 3.72/6.01mph
22) 1m - 16:48(16:48/m) 89cal 3.57/4.03mph
23) 1m - 18:18(18:18/m) 90cal 3.28/7.18mph
24) 1m - 17:45(17:45/m) 90cal 3.38/3.82mph
25) 1m - 15:44(15:44/m) 104cal 3.81/6.59mph
26) 1m - 16:20(16:20/m) 96cal 3.67/5.72mph
27) 1m - 15:09(15:09/m) 105cal 3.96/6.93mph
28) 1m - 14:40(14:40/m) 106cal 4.09/7.37mph
29) 1m - 16:29(16:29/m) 98cal 3.64/6.62mph
30) 1m - 15:36(15:36/m) 107cal 3.85/6.8mph
31) 1m - 15:09(15:09/m) 104cal 3.96/6.99mph
32) 0.5m - 5:33(11:08/m) 60cal 5.39/7.78mph
9:31 10:26 10:19 10:58 11:23 12:33 10:28 10:03 15:26 12:45 14:53 17:31 17:25 16:34 14:35 13:29 13:48 16:48 15:36 16:49 16:08 16:48 18:18 17:45 15:44 16:20 15:09 14:40 16:29 15:36 15:09 5:33
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
1.00 |
9:31 |
9:31 |
9:31 |
175 170-178 |
2.00 |
19:57 |
10:26 |
10:26 |
173 168-178 |
3.00 |
30:17 |
10:20 |
10:20 |
171 116-176 |
4.00 |
41:14 |
10:58 |
10:58 |
170 160-176 |
5.00 |
52:37 |
11:22 |
11:22 |
165 114-182 |
6.00 |
1:05:10 |
12:33 |
12:33 |
148 90-178 |
7.00 |
1:15:39 |
10:29 |
10:29 |
166 114-182 |
8.00 |
1:25:42 |
10:03 |
10:03 |
167 116-196 |
9.00 |
1:41:07 |
15:25 |
15:25 |
133 112-238 |
10.00 |
1:53:53 |
12:46 |
12:46 |
147 32-236 |
11.00 |
2:08:45 |
14:53 |
14:53 |
132 116-172 |
12.00 |
2:26:16 |
17:31 |
17:31 |
118 112-228 |
13.00 |
2:43:41 |
17:25 |
17:25 |
116 110-120 |
14.00 |
3:00:15 |
16:34 |
16:34 |
136 112-176 |
15.00 |
3:14:50 |
14:35 |
14:35 |
135 114-172 |
16.00 |
3:28:19 |
13:29 |
13:29 |
151 106-236 |
17.00 |
3:42:07 |
13:48 |
13:48 |
143 104-172 |
18.00 |
3:58:55 |
16:47 |
16:47 |
118 110-164 |
19.00 |
4:14:31 |
15:36 |
15:36 |
126 116-234 |
20.00 |
4:31:20 |
16:49 |
16:49 |
120 114-164 |
21.00 |
4:47:28 |
16:08 |
16:08 |
119 108-164 |
22.00 |
5:04:16 |
16:47 |
16:47 |
116 112-126 |
23.00 |
5:22:34 |
18:18 |
18:18 |
122 116-170 |
24.00 |
5:40:20 |
17:46 |
17:46 |
118 110-220 |
25.00 |
5:56:03 |
15:43 |
15:43 |
132 108-168 |
26.00 |
6:12:24 |
16:21 |
16:21 |
124 110-168 |
27.00 |
6:27:33 |
15:09 |
15:09 |
131 40-170 |
28.00 |
6:42:12 |
14:40 |
14:40 |
133 112-242 |
29.00 |
6:58:41 |
16:29 |
16:29 |
128 114-180 |
30.00 |
7:14:17 |
15:36 |
15:36 |
134 104-178 |
31.00 |
7:29:25 |
15:09 |
15:09 |
136 110-166 |
31.49 |
7:34:57 |
5:32 |
11:12 |
158 116-176 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
32.3 |
168 |
13.8 |
2:26:55 |
10:37 |
Walk |
67.7 |
116 |
17.7 |
5:07:47 |
17:26 |
Still |
0.1 |
- |
- |
15 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:53 |
40.45% |
More |
800m |
4:05 |
8:14 |
44.93% |
More |
1km |
5:08 |
8:16 |
46.69% |
More |
Mile |
9:31 |
9:31 |
43.12% |
More |
5k |
31:16 |
10:04 |
44.58% |
More |
5 miles |
52:18 |
10:28 |
43.33% |
More |
10k |
1:07:09 |
10:48 |
42.12% |
More |
10 miles |
1:53:53 |
11:23 |
41.00% |
More |
Half |
2:45:28 |
12:38 |
37.32% |
More |
20 miles |
4:31:20 |
13:34 |
35.78% |
More |
Mara |
6:15:21 |
14:20 |
34.49% |
More |
50k |
7:30:15 |
14:30 |
35.37% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:45 |
11:45 |
34.90 |
5km |
39:03 |
12:34 |
35.71 |
5M |
1:04:40 |
12:56 |
35.04 |
10km |
1:21:25 |
13:06 |
34.73 |
10M |
2:14:49 |
13:29 |
34.64 |
Half |
2:59:30 |
13:42 |
34.14 |
20M |
4:41:06 |
14:03 |
34.54 |
Mara |
6:14:15 |
14:17 |
34.59 |
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