Wed 8th Nov 2017 at 12:00pm by LindsD
Run > General
-
Time
21:20
-
Miles
2.01
-
Min/mi
10:37
-
Pacing
81%
-
WAVA
47.45
-
Stride(cm)
87
-
Cals
204
-
Cadence
175
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
5 comments
Ran the whole first mile. Did erratic run/walk for the second. Heel drops on the step again.
Split Summary
===
1) 1m - 10:01(10:01/m) 105cal 5.99/6.45mph
2) 1m - 11:16(11:16/m) 99cal 5.33/6.82mph
3) 0.01m - 3(9:37/m) 6.23/6.24mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
40 |
40 |
10:35 |
173 168-176 |
1/1 |
0.13 |
1:16 |
36 |
9:37 |
176 174-180 |
0/4 |
0.19 |
1:52 |
36 |
9:35 |
179 178-180 |
1/0 |
0.25 |
2:29 |
38 |
10:03 |
179 178-182 |
1/1 |
0.31 |
3:05 |
36 |
9:34 |
180 178-182 |
1/3 |
0.38 |
3:43 |
38 |
10:03 |
182 182-182 |
2/1 |
0.44 |
4:21 |
38 |
10:05 |
183 180-186 |
1/3 |
0.50 |
4:57 |
37 |
9:48 |
183 180-188 |
1/2 |
0.56 |
5:33 |
36 |
9:35 |
184 182-186 |
0/2 |
0.63 |
6:09 |
35 |
9:24 |
185 182-188 |
3/1 |
0.69 |
6:53 |
44 |
11:43 |
181 180-182 |
3/0 |
0.75 |
7:29 |
36 |
9:38 |
185 184-186 |
0/2 |
0.81 |
8:00 |
31 |
8:22 |
183 182-186 |
1/1 |
0.88 |
8:40 |
39 |
10:31 |
178 166-184 |
3/1 |
0.94 |
9:19 |
40 |
10:33 |
183 180-188 |
4/1 |
1.00 |
10:04 |
45 |
11:57 |
181 178-184 |
4/0 |
1.06 |
10:55 |
51 |
13:33 |
155 118-184 |
2/3 |
1.13 |
11:49 |
54 |
14:28 |
156 118-184 |
0/0 |
1.19 |
12:24 |
35 |
9:25 |
184 182-186 |
0/3 |
1.25 |
13:00 |
35 |
9:26 |
185 184-186 |
0/3 |
1.31 |
13:52 |
52 |
13:48 |
179 168-184 |
2/1 |
1.38 |
14:37 |
45 |
12:02 |
171 120-186 |
1/1 |
1.44 |
15:34 |
57 |
15:15 |
145 126-182 |
3/0 |
1.50 |
16:15 |
41 |
10:53 |
185 184-186 |
2/0 |
1.56 |
16:53 |
38 |
10:14 |
184 184-184 |
3/0 |
1.63 |
17:41 |
48 |
12:45 |
141 118-184 |
3/0 |
1.69 |
18:35 |
54 |
14:22 |
143 118-182 |
3/2 |
1.75 |
19:15 |
40 |
10:39 |
184 182-186 |
1/0 |
1.81 |
19:49 |
35 |
9:14 |
185 184-186 |
0/5 |
1.88 |
20:24 |
34 |
9:06 |
185 182-188 |
0/6 |
1.94 |
21:10 |
47 |
12:26 |
175 120-186 |
1/1 |
2.00 |
21:48 |
38 |
10:10 |
184 182-186 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.7 |
181 |
1.8 |
18:41 |
10:16 |
Walk |
14.3 |
123 |
0.2 |
3:08 |
17:23 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:24 |
9:37 |
39.71% |
More |
800m |
4:50 |
9:44 |
42.99% |
More |
1km |
6:05 |
9:47 |
44.62% |
More |
Mile |
10:01 |
10:01 |
46.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:11 |
10:11 |
45.35 |
5km |
33:51 |
10:54 |
47.67 |
5M |
56:03 |
11:13 |
46.96 |
10km |
1:10:34 |
11:21 |
46.70 |
10M |
1:56:52 |
11:41 |
46.42 |
Half |
2:35:35 |
11:53 |
45.52 |
20M |
4:03:39 |
12:11 |
45.69 |
Mara |
5:24:24 |
12:23 |
45.42 |
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Good to see you back on the move keep it nice and steady
Good work - nice pace
Good
Very good