Thu 16th Nov 2017 at 8:00am by iPLOD
Run > General
-
Time
38:20
-
Miles
4.16
-
Min/mi
9:13
-
Pacing
83%
-
WAVA
51.83
-
Stride(cm)
105
-
Cals
597
-
Cadence
167
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Daniels w4d4
30 mins E + 6 x strides
Split Summary
===
1) 1m - 8:50(8:50/m) 145cal 6.79/9.1mph
2) 1m - 8:39(8:39/m) 146cal 6.94/7.51mph
3) 1m - 8:34(8:34/m) 145cal 7/7.28mph
4) 1m - 10:11(10:11/m) 139cal 5.89/11.61mph
5) 0.16m - 2:05(13:08/m) 22cal 4.57/9.12mph
8:50 8:39 8:34 10:11 2:05
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:13 |
1:13 |
9:45 |
165 162-172 |
0.25 |
2:18 |
1:05 |
8:42 |
167 164-170 |
0.38 |
3:23 |
1:04 |
8:34 |
169 168-172 |
0.50 |
4:30 |
1:07 |
9:00 |
170 168-172 |
0.63 |
5:40 |
1:10 |
9:21 |
172 168-176 |
0.75 |
6:44 |
1:04 |
8:33 |
172 170-174 |
0.88 |
7:47 |
1:03 |
8:25 |
173 172-174 |
1.00 |
8:50 |
1:02 |
8:19 |
172 170-174 |
1.13 |
9:55 |
1:05 |
8:39 |
173 172-176 |
1.25 |
10:56 |
1:01 |
8:12 |
173 168-176 |
1.38 |
11:58 |
1:02 |
8:19 |
173 172-176 |
1.50 |
13:08 |
1:10 |
9:17 |
170 166-174 |
1.63 |
14:15 |
1:07 |
8:54 |
173 172-176 |
1.75 |
15:20 |
1:05 |
8:38 |
172 172-174 |
1.88 |
16:26 |
1:06 |
8:47 |
171 168-174 |
2.00 |
17:29 |
1:03 |
8:25 |
170 168-172 |
2.13 |
18:33 |
1:04 |
8:32 |
171 170-174 |
2.25 |
19:35 |
1:02 |
8:20 |
174 172-176 |
2.38 |
20:39 |
1:04 |
8:30 |
171 168-174 |
2.50 |
21:42 |
1:03 |
8:28 |
171 170-174 |
2.63 |
22:47 |
1:05 |
8:39 |
169 168-172 |
2.75 |
23:53 |
1:06 |
8:46 |
170 168-172 |
2.88 |
24:58 |
1:05 |
8:40 |
172 170-172 |
3.00 |
26:04 |
1:06 |
8:50 |
171 164-174 |
3.13 |
27:07 |
1:03 |
8:23 |
172 170-174 |
3.25 |
28:11 |
1:04 |
8:29 |
173 172-176 |
3.38 |
29:16 |
1:06 |
8:46 |
173 170-174 |
3.50 |
30:14 |
57 |
7:39 |
174 168-186 |
3.63 |
31:40 |
1:27 |
11:34 |
157 118-184 |
3.75 |
33:10 |
1:30 |
11:57 |
143 118-184 |
3.88 |
34:46 |
1:36 |
12:47 |
143 108-182 |
4.00 |
36:15 |
1:29 |
11:52 |
148 114-182 |
4.13 |
37:48 |
1:33 |
12:23 |
146 118-182 |
4.15 |
38:15 |
27 |
16:05 |
118 118-118 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:09 |
41.02% |
More |
800m |
4:06 |
8:15 |
47.66% |
More |
1km |
5:11 |
8:21 |
49.06% |
More |
Mile |
8:29 |
8:29 |
50.96% |
More |
5k |
26:38 |
8:34 |
55.28% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:08 |
7:08 |
60.66 |
5km |
27:10 |
8:45 |
54.21 |
5M |
47:37 |
9:31 |
50.38 |
10km |
1:01:33 |
9:54 |
48.68 |
10M |
1:47:54 |
10:47 |
45.91 |
Half |
2:28:23 |
11:20 |
43.83 |
20M |
4:04:28 |
12:13 |
42.16 |
Mara |
5:36:12 |
12:50 |
40.88 |
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