Wed 22nd Nov 2017 at 6:00pm by Ally C
Run > Warm Up
- cold
-
Time
7:15
-
Miles
0.75
-
Min/mi
9:40
-
Pacing
92%
-
WAVA
41.90
-
Stride(cm)
95
-
Cals
105
-
Cadence
176
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Warmup before club session
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
33 |
33 |
8:45 |
178 174-184 |
0.13 |
1:08 |
35 |
9:19 |
181 176-184 |
0.19 |
1:45 |
37 |
9:49 |
175 170-182 |
0.25 |
2:22 |
37 |
10:00 |
174 172-176 |
0.31 |
3:01 |
39 |
10:20 |
176 170-180 |
0.38 |
3:35 |
34 |
9:07 |
175 172-180 |
0.44 |
4:11 |
36 |
9:38 |
177 170-182 |
0.50 |
4:45 |
33 |
8:55 |
178 174-184 |
0.56 |
5:18 |
33 |
8:52 |
176 172-180 |
0.63 |
5:58 |
40 |
10:39 |
169 166-174 |
0.69 |
6:40 |
42 |
11:18 |
174 170-180 |
0.74 |
7:11 |
31 |
9:10 |
175 170-180 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
175 |
0.7 |
7:11 |
9:40 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:16 |
9:07 |
35.45% |
More |
800m |
4:42 |
9:27 |
39.88% |
More |
1km |
5:55 |
9:31 |
41.32% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:50 |
9:50 |
42.33 |
5km |
32:42 |
10:32 |
43.30 |
5M |
54:10 |
10:50 |
42.51 |
10km |
1:08:11 |
10:58 |
42.15 |
10M |
1:52:55 |
11:18 |
42.04 |
Half |
2:30:21 |
11:29 |
41.44 |
20M |
3:55:26 |
11:46 |
41.93 |
Mara |
5:13:27 |
11:58 |
42.00 |
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