Sun 21st Jan 2018 at 8:00am by grant mac
Run > General
-
Time
2:09:03
-
Miles
9.07
-
Min/mi
14:14
-
Pacing
12%
-
WAVA
31.41
-
Stride(cm)
75
-
Cals
1015
-
Cadence
150
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 14.6km - 2:09:03(8:50/km) 1015cal 6.79/15.45kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
2:19 |
2:19 |
9:14 |
173 156-180 |
0.50 |
4:23 |
2:04 |
8:18 |
179 176-182 |
0.75 |
6:36 |
2:13 |
8:54 |
179 174-182 |
1.00 |
8:44 |
2:08 |
8:32 |
179 174-184 |
1.25 |
11:09 |
2:24 |
9:37 |
174 160-182 |
1.50 |
15:27 |
4:18 +2:07
|
17:13 |
177 122-186 |
1.75 |
17:57 |
2:30 |
10:01 |
168 82-180 |
2.00 |
22:10 |
4:13 |
16:51 |
137 98-180 |
2.25 |
27:23 |
5:13 +38
|
20:53 |
143 102-164 |
2.50 |
31:45 |
4:22 |
17:26 |
140 90-166 |
2.75 |
35:26 |
3:42 |
14:47 |
142 106-170 |
3.00 |
44:25 |
8:59 +1:07
|
35:54 |
122 88-158 |
3.25 |
59:46 |
15:21 +5:48
|
1:01:24 |
116 80-152 |
3.50 |
1:05:53 |
6:07 |
24:27 |
137 96-248 |
3.75 |
1:13:46 |
7:54 |
31:35 |
125 32-238 |
4.00 |
1:20:51 |
7:05 |
28:19 |
124 82-152 |
4.25 |
1:29:25 |
8:34 |
34:16 |
122 92-190 |
4.50 |
1:32:44 |
3:19 |
13:15 |
149 120-248 |
4.75 |
1:36:22 |
3:39 |
14:34 |
147 100-248 |
5.00 |
1:40:17 |
3:55 |
15:39 |
141 92-176 |
5.25 |
1:43:23 |
3:05 |
12:22 |
152 112-240 |
5.50 |
1:48:26 |
5:04 |
20:15 |
143 110-184 |
5.75 |
1:54:08 |
5:41 +2:59
|
22:46 |
167 116-184 |
6.00 |
1:56:17 |
2:10 |
8:38 |
174 164-180 |
6.25 |
1:58:17 |
1:59 |
7:58 |
178 174-182 |
6.50 |
2:00:30 |
2:14 |
8:55 |
178 176-180 |
6.75 |
2:02:27 |
1:57 |
7:46 |
176 172-180 |
7.00 |
2:04:23 |
1:56 |
7:44 |
178 174-182 |
7.25 |
2:06:40 |
2:17 |
9:10 |
176 170-180 |
7.50 |
2:09:00 |
2:20 |
9:18 |
172 84-178 |
7.75 |
2:11:05 |
2:05 |
8:22 |
173 120-182 |
8.00 |
2:13:28 |
2:23 |
9:32 |
171 88-184 |
8.25 |
2:15:39 |
2:11 |
8:42 |
175 128-182 |
8.50 |
2:17:23 |
1:44 |
6:57 |
178 176-182 |
8.75 |
2:19:18 |
1:55 |
7:40 |
178 174-182 |
9.00 |
2:21:05 |
1:47 |
7:08 |
180 176-188 |
9.07 |
2:21:41 |
36 |
8:31 |
181 166-188 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
52.9 |
169 |
7.2 |
1:11:39 |
10:56 |
Walk |
38.9 |
120 |
1.9 |
57:50 |
30:44 |
Still |
3.5 |
- |
- |
5:16 |
- |
Pause |
4.7 |
- |
- |
6:55 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:51 |
44.82% |
More |
800m |
3:37 |
7:16 |
48.59% |
More |
1km |
4:29 |
7:12 |
51.32% |
More |
Mile |
7:35 |
7:35 |
52.11% |
More |
5k |
25:36 |
8:14 |
52.46% |
More |
5 miles |
58:34 |
11:43 |
37.23% |
More |
10k |
1:28:23 |
14:13 |
30.78% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:57 |
11:57 |
33.08 |
5km |
40:36 |
13:04 |
33.09 |
5M |
1:07:51 |
13:34 |
32.13 |
10km |
1:25:48 |
13:48 |
31.70 |
10M |
2:23:23 |
14:20 |
31.32 |
Half |
3:11:55 |
14:39 |
30.71 |
20M |
5:03:01 |
15:09 |
30.82 |
Mara |
6:45:34 |
15:29 |
30.70 |
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