Wed 22nd Nov 2017 at 12:00pm by Ally C

Run > Easy

cold

Follow User
0 👍

Time
23:16
Miles
2.52
Min/mi
9:14
Pacing
80%
WAVA
48.93
Stride(cm)
103
Cals
328
Cadence
169
Asc(m)
42
Surface
Mixed

Notes & Comments

Marshalling at the Scottish Tri-Services XCountry at Grant Park. Managed a wee jog/walk before the race.

9:52 9:14 4:10

Pace

32%

30%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	1:00	1:00	8:02	175 168-180
0.25	2:35	1:35	12:39	166 100-174
0.38	3:35	1:00	8:01	174 170-180
0.50	4:53	1:18	10:24	171 164-180
0.63	6:32	1:39	13:09	151 106-174
0.75	7:37	1:05	8:43	172 166-178
0.88	8:47	1:10	9:16	172 168-178
1.00	9:53	1:07	8:53	172 168-176
1.13	11:22	1:28	11:46	168 160-178
1.25	12:29	1:07	8:55	169 164-178
1.38	13:31	1:02	8:19	171 168-178
1.50	14:44	1:13	9:46	168 158-174
1.63	15:55	1:10	9:23	168 162-172
1.75	17:08	1:14	9:48	169 162-176
1.88	18:05	57	7:33	173 170-174
2.00	19:06	1:01	8:07	168 162-176
2.13	20:03	57	7:35	167 162-172
2.25	21:05	1:03	8:23	169 168-170
2.38	22:09	1:03	8:28	168 166-172
2.50	23:09	1:00	7:58	164 160-168
2.51	23:16	7	8:11	164 164-164

Cadence

169 (180 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.3	170	2.5	22:39	9:06
Walk	2.7	106	0	37	24:17

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:27	43.33%	More
800m	3:49	7:40	49.14%	More
1km	4:53	7:51	50.01%	More
Mile	8:22	8:22	49.72%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:44	8:44	47.66
5km	29:03	9:21	48.74
5M	48:06	9:37	47.87
10km	1:00:34	9:45	47.45
10M	1:40:17	10:02	47.34
Half	2:13:31	10:12	46.66
20M	3:29:06	10:27	47.21
Mara	4:38:23	10:38	47.29

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry