Thu 23rd Nov 2017 at 7:00pm by iPLOD
Run > General
-
Time
39:31
-
Miles
4.23
-
Min/mi
9:21
-
Pacing
65%
-
WAVA
51.20
-
Stride(cm)
105
-
Cals
614
-
Cadence
164
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Daniels red w5d4
30 mins E + 6 strides
Split Summary
===
1) 1m - 8:26(8:26/m) 146cal 7.12/7.95mph
2) 1m - 8:29(8:29/m) 147cal 7.08/7.53mph
3) 1m - 8:24(8:24/m) 146cal 7.14/8.25mph
4) 1m - 11:14(11:14/m) 142cal 5.34/10.9mph
5) 0.23m - 2:59(12:50/m) 33cal 4.67/10.33mph
8:26 8:29 8:24 11:14 2:59
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:03 |
1:03 |
8:21 |
165 162-168 |
1/5 |
0.25 |
2:08 |
1:05 |
8:40 |
165 162-166 |
1/3 |
0.38 |
3:13 |
1:05 |
8:41 |
167 164-168 |
2/1 |
0.50 |
4:16 |
1:03 |
8:23 |
168 164-170 |
1/2 |
0.63 |
5:18 |
1:03 |
8:23 |
168 166-170 |
2/4 |
0.75 |
6:21 |
1:03 |
8:22 |
167 166-168 |
3/1 |
0.88 |
7:23 |
1:02 |
8:15 |
169 166-172 |
1/1 |
1.00 |
8:25 |
1:02 |
8:19 |
169 168-170 |
1/2 |
1.13 |
9:28 |
1:02 |
8:18 |
168 166-170 |
1/3 |
1.25 |
10:28 |
1:00 |
8:03 |
169 168-172 |
1/4 |
1.38 |
11:29 |
1:01 |
8:06 |
169 166-172 |
1/3 |
1.50 |
12:39 |
1:10 |
9:23 |
168 166-170 |
1/3 |
1.63 |
13:43 |
1:04 |
8:31 |
168 166-170 |
2/0 |
1.75 |
14:47 |
1:03 |
8:28 |
169 168-172 |
6/1 |
1.88 |
15:51 |
1:04 |
8:32 |
169 168-172 |
6/2 |
2.00 |
16:54 |
1:04 |
8:29 |
169 166-172 |
2/1 |
2.13 |
17:57 |
1:03 |
8:22 |
169 168-172 |
4/1 |
2.25 |
18:59 |
1:02 |
8:15 |
169 168-170 |
5/0 |
2.38 |
19:59 |
1:01 |
8:06 |
169 164-172 |
2/2 |
2.50 |
21:04 |
1:05 |
8:37 |
166 164-168 |
2/4 |
2.63 |
22:06 |
1:01 |
8:12 |
168 166-170 |
3/3 |
2.75 |
23:10 |
1:05 |
8:37 |
169 166-172 |
1/3 |
2.88 |
24:13 |
1:03 |
8:24 |
169 168-170 |
1/2 |
3.00 |
25:36 |
1:23 +17
|
11:00 |
167 164-170 |
1/2 |
3.13 |
26:39 |
1:03 |
8:25 |
166 164-168 |
1/3 |
3.25 |
27:43 |
1:04 |
8:32 |
169 166-172 |
2/3 |
3.38 |
28:49 |
1:07 |
8:52 |
168 162-174 |
4/5 |
3.50 |
29:55 |
1:06 |
8:44 |
168 166-170 |
2/5 |
3.63 |
31:13 |
1:18 |
10:21 |
156 118-178 |
5/0 |
3.75 |
32:39 |
1:26 |
11:29 |
148 114-182 |
3/2 |
3.88 |
35:16 |
2:37 |
20:58 |
154 116-176 |
4/2 |
4.00 |
36:49 |
1:33 |
12:24 |
141 110-178 |
4/3 |
4.13 |
38:09 |
1:20 |
10:41 |
154 118-180 |
1/2 |
4.23 |
39:47 |
1:38 |
15:23 |
124 110-178 |
2/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.0 |
168 |
3.9 |
33:45 |
8:45 |
Walk |
14.3 |
115 |
0.3 |
5:45 |
16:46 |
Pause |
0.7 |
- |
- |
17 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:02 |
41.58% |
More |
800m |
4:04 |
8:10 |
48.12% |
More |
1km |
5:05 |
8:12 |
50.02% |
More |
Mile |
8:15 |
8:15 |
52.41% |
More |
5k |
26:29 |
8:32 |
55.59% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:12 |
7:12 |
60.09 |
5km |
27:27 |
8:50 |
53.65 |
5M |
48:08 |
9:38 |
49.84 |
10km |
1:02:12 |
10:01 |
48.17 |
10M |
1:49:04 |
10:54 |
45.42 |
Half |
2:29:59 |
11:27 |
43.37 |
20M |
4:07:06 |
12:21 |
41.71 |
Mara |
5:39:50 |
12:58 |
40.44 |
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