Mon 11th Dec 2017 at 6:00pm by StewartC
Run > Easy
- icy
- cold
-
Time
31:22
-
Miles
3.09
-
Min/mi
10:09
-
Pacing
84%
-
WAVA
44.86
-
Stride(cm)
89
-
Cals
433
-
Cadence
179
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:25(10:25/m) 140cal 5.76/6.2mph
2) 1m - 9:47(9:47/m) 141cal 6.13/6.43mph
3) 1m - 10:20(10:20/m) 140cal 5.81/6.22mph
4) 0.09m - 50(9:46/m) 12cal 6.14/6.16mph
-
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 |
1:20 |
1:20 |
10:40 |
172 118-180 |
0/0 |
0.25 |
2:42 |
1:22 |
10:53 |
178 174-184 |
2/0 |
0.38 |
4:03 |
1:21 |
10:48 |
180 178-182 |
2/0 |
0.50 |
5:30 |
1:28 +8
|
11:42 |
179 176-182 |
0/3 |
0.63 |
6:45 |
1:15 |
9:57 |
180 176-184 |
0/2 |
0.75 |
8:00 |
1:15 |
10:00 |
182 180-184 |
0/2 |
0.88 |
9:14 |
1:14 |
9:49 |
184 180-186 |
1/0 |
1.00 |
10:43 |
1:29 +10
|
11:52 |
178 116-186 |
2/0 |
1.13 |
11:56 |
1:13 |
9:48 |
186 182-190 |
1/1 |
1.25 |
13:09 |
1:13 |
9:45 |
184 182-188 |
1/0 |
1.38 |
14:23 |
1:13 |
9:48 |
182 178-186 |
2/2 |
1.50 |
15:35 |
1:12 |
9:39 |
179 176-182 |
0/1 |
1.63 |
16:52 |
1:17 |
10:15 |
182 178-184 |
1/1 |
1.75 |
18:04 |
1:13 |
9:40 |
180 178-182 |
0/1 |
1.88 |
19:15 |
1:11 |
9:27 |
177 174-180 |
0/2 |
2.00 |
20:30 |
1:14 |
9:55 |
176 174-178 |
1/0 |
2.13 |
21:47 |
1:17 |
10:16 |
175 174-178 |
1/0 |
2.25 |
23:01 |
1:15 |
9:56 |
177 174-180 |
1/2 |
2.38 |
24:49 |
1:48 +32
|
14:22 |
175 172-178 |
0/2 |
2.50 |
26:09 |
1:20 |
10:37 |
178 170-186 |
1/2 |
2.63 |
27:23 |
1:15 |
9:59 |
178 176-186 |
2/0 |
2.75 |
29:08 |
1:45 +25
|
13:57 |
182 178-186 |
3/1 |
2.88 |
30:28 |
1:20 |
10:42 |
185 182-188 |
2/0 |
3.00 |
31:46 |
1:17 |
10:18 |
177 168-180 |
0/0 |
3.08 |
32:33 |
47 |
9:52 |
180 178-180 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.0 |
179 |
3.1 |
31:15 |
10:12 |
Walk |
3.6 |
116 |
0 |
1:10 |
4:35:17 |
Pause |
0.4 |
- |
- |
8 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:21 |
9:29 |
34.06% |
More |
800m |
4:50 |
9:42 |
38.79% |
More |
1km |
6:02 |
9:43 |
40.48% |
More |
Mile |
9:47 |
9:47 |
42.55% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:34 |
9:34 |
43.51 |
5km |
31:33 |
10:09 |
44.88 |
5M |
52:03 |
10:25 |
44.24 |
10km |
1:05:25 |
10:32 |
43.93 |
10M |
1:47:55 |
10:48 |
43.99 |
Half |
2:23:22 |
10:57 |
43.46 |
20M |
3:43:45 |
11:11 |
44.12 |
Mara |
4:57:15 |
11:21 |
44.29 |
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