Mon 22nd Jan 2018 at 5:00pm by iPLOD
Run > General
-
Time
40:42
-
Miles
4.51
-
Min/mi
9:01
-
Pacing
82%
-
WAVA
53.09
-
Stride(cm)
110
-
Cals
653
-
Cadence
162
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Daniels red w14d1
30 mins E + 8 strides
Split Summary
===
1) 1m - 8:26(8:26/m) 145cal 7.12/11.77mph
2) 1m - 8:19(8:19/m) 145cal 7.22/7.76mph
3) 1m - 8:20(8:20/m) 148cal 7.2/8.01mph
4) 1m - 9:28(9:28/m) 149cal 6.34/12.17mph
5) 0.51m - 6:10(12:07/m) 66cal 4.95/11.65mph
-
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 |
1:05 |
1:05 |
8:36 |
164 162-166 |
1/5 |
0.25 |
2:09 |
1:05 |
8:38 |
166 164-168 |
0/3 |
0.38 |
3:17 |
1:07 |
8:59 |
166 166-170 |
2/1 |
0.50 |
4:18 |
1:02 |
8:14 |
167 166-170 |
1/2 |
0.63 |
5:35 |
1:17 +15
|
10:15 |
166 164-168 |
3/5 |
0.75 |
6:38 |
1:03 |
8:20 |
167 166-168 |
3/1 |
0.88 |
7:40 |
1:03 |
8:20 |
166 164-168 |
1/1 |
1.00 |
8:40 |
1:00 |
8:00 |
167 166-168 |
2/2 |
1.13 |
9:39 |
59 |
7:53 |
167 166-168 |
2/3 |
1.25 |
10:43 |
1:03 |
8:25 |
167 166-168 |
1/4 |
1.38 |
11:47 |
1:05 |
8:38 |
167 164-168 |
1/3 |
1.50 |
12:51 |
1:04 |
8:32 |
167 164-168 |
1/3 |
1.63 |
13:51 |
59 |
7:56 |
167 166-168 |
3/0 |
1.75 |
14:53 |
1:02 |
8:13 |
169 168-170 |
5/0 |
1.88 |
15:55 |
1:03 |
8:23 |
169 166-172 |
6/2 |
2.00 |
16:59 |
1:04 |
8:30 |
169 168-172 |
3/1 |
2.13 |
18:02 |
1:02 |
8:19 |
169 166-172 |
5/1 |
2.25 |
19:04 |
1:02 |
8:17 |
168 166-170 |
3/1 |
2.38 |
20:02 |
59 |
7:49 |
168 166-170 |
2/2 |
2.50 |
21:04 |
1:02 |
8:15 |
168 166-170 |
2/3 |
2.63 |
22:06 |
1:02 |
8:15 |
167 164-168 |
2/4 |
2.75 |
23:10 |
1:04 |
8:28 |
166 166-168 |
1/3 |
2.88 |
24:13 |
1:03 |
8:26 |
168 166-170 |
2/1 |
3.00 |
25:19 |
1:06 |
8:49 |
167 162-170 |
1/2 |
3.13 |
26:20 |
1:01 |
8:08 |
168 166-170 |
1/3 |
3.25 |
27:23 |
1:03 |
8:25 |
167 166-170 |
2/3 |
3.38 |
28:24 |
1:01 |
8:08 |
167 160-174 |
3/6 |
3.50 |
29:28 |
1:04 |
8:28 |
166 164-168 |
3/3 |
3.63 |
30:30 |
1:02 |
8:19 |
172 164-186 |
4/0 |
3.75 |
31:51 |
1:21 |
10:49 |
151 116-186 |
1/2 |
3.88 |
33:14 |
1:23 |
11:04 |
143 116-180 |
6/2 |
4.00 |
34:47 |
1:32 |
12:20 |
143 112-178 |
3/2 |
4.13 |
36:24 |
1:37 |
12:58 |
142 114-184 |
2/2 |
4.25 |
37:52 |
1:29 |
11:48 |
135 110-180 |
1/4 |
4.38 |
39:16 |
1:23 |
11:08 |
143 112-178 |
1/3 |
4.50 |
40:49 |
1:33 |
12:23 |
144 114-180 |
2/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
80.6 |
168 |
4 |
32:52 |
8:12 |
Walk |
18.7 |
117 |
0.5 |
7:42 |
16:31 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
0.6 |
- |
- |
15 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:52 |
42.50% |
More |
800m |
4:00 |
8:02 |
48.91% |
More |
1km |
4:59 |
8:02 |
51.07% |
More |
Mile |
8:11 |
8:11 |
52.85% |
More |
5k |
25:42 |
8:16 |
57.32% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:53 |
6:53 |
62.86 |
5km |
26:13 |
8:26 |
56.17 |
5M |
45:58 |
9:12 |
52.19 |
10km |
59:24 |
9:34 |
50.44 |
10M |
1:44:09 |
10:25 |
47.56 |
Half |
2:23:14 |
10:56 |
45.41 |
20M |
3:55:58 |
11:48 |
43.68 |
Mara |
5:24:31 |
12:23 |
42.35 |
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