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
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

10% 6% 22% 60% 1%

Splits

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

Cadence

167 (186 max) Stride Length: 105cm Run: 90.6% Walk: 9.4%
Cadence Chart
Cadence Bands

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

Bespoke Fields

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