Wed 24th Jan 2018 at 3:00pm by Liliaicha
Run > General
-
Time
41:01
-
Miles
4.33
-
Min/mi
9:28
-
Pacing
85%
-
WAVA
54.69
-
Stride(cm)
93
-
Cals
399
-
Cadence
183
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1.43m - 15:00(10:31/m) 140cal 5.71/6.26mph
2) 0.2m - 1:30(7:21/m) 20cal 8.17/9.2mph
3) 0.15m - 1:30(10:05/m) 15cal 5.95/7.93mph
4) 0.2m - 1:30(7:26/m) 20cal 8.06/8.79mph
5) 0.15m - 1:30(9:53/m) 16cal 6.07/8.29mph
6) 0.19m - 1:30(7:56/m) 17cal 7.56/8.27mph
7) 0.14m - 1:30(10:39/m) 15cal 5.64/7.78mph
8) 0.2m - 1:30(7:36/m) 19cal 7.9/9.46mph
9) 0.14m - 1:30(10:31/m) 13cal 5.71/7.89mph
10) 0.13m - 1:00(7:33/m) 12cal 7.95/8.31mph
11) 0.09m - 1:00(11:41/m) 7cal 5.14/8.08mph
12) 0.14m - 1:00(7:18/m) 12cal 8.22/9.18mph
13) 0.09m - 1:00(11:29/m) 6cal 5.22/8.87mph
14) 0.12m - 1:00(8:07/m) 13cal 7.39/9.5mph
15) 0.07m - 1:00(14:31/m) 4cal 4.13/8.52mph
16) 0.13m - 1:00(7:29/m) 10cal 8.03/7.78mph
17) 0.09m - 1:00(10:47/m) 10cal 5.56/7.87mph
18) 0.07m - 30(7:29/m) 6cal 8.03/8.41mph
19) 0.04m - 30(12:25/m) 3cal 4.83/8.27mph
20) 0.07m - 30(7:18/m) 6cal 8.22/8.52mph
21) 0.04m - 30(11:19/m) 4cal 5.3/8.41mph
22) 0.07m - 30(7:28/m) 5cal 8.04/7.33mph
23) 0.04m - 30(13:36/m) 2cal 4.41/7.58mph
24) 0.06m - 30(7:42/m) 3cal 7.79/6.93mph
25) 0.04m - 30(11:34/m) 4cal 5.19/7.58mph
26) 0.03m - 15(7:39/m) 2cal 7.84/5.7mph
27) 0.03m - 15(9:49/m) 2cal 6.12/6.82mph
28) 0.03m - 15(8:05/m) 2cal 7.42/6.72mph
29) 0.03m - 15(9:24/m) 2cal 6.38/7.08mph
30) 0.03m - 15(7:37/m) 3cal 7.87/8.68mph
31) 0.03m - 15(10:00/m) 2cal 6/8.08mph
32) 0.03m - 15(8:51/m) 2cal 6.78/5.8mph
33) 0.03m - 15(8:37/m) 2cal 6.96/6.78mph
34) 0m - 1(47:18/m) 1.27/6.62mph
15:00 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 30 30 30 30 30 30 30 30 15 15 15 15 15 15 15 15 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:37 |
1:37 +7
|
12:55 |
174 168-180 |
0.25 |
3:03 |
1:26 |
11:26 |
174 174-178 |
0.38 |
4:25 |
1:22 |
10:56 |
175 174-176 |
0.50 |
5:44 |
1:20 |
10:38 |
176 174-178 |
0.63 |
7:00 |
1:16 |
10:08 |
180 178-182 |
0.75 |
8:21 |
1:20 |
10:42 |
178 176-180 |
0.88 |
9:36 |
1:15 |
10:03 |
179 176-184 |
1.00 |
10:55 |
1:19 |
10:31 |
177 176-178 |
1.13 |
12:07 |
1:12 |
9:38 |
177 176-180 |
1.25 |
13:21 |
1:14 |
9:48 |
177 176-178 |
1.38 |
14:34 |
1:14 |
9:49 |
177 176-178 |
1.50 |
15:37 |
1:02 |
8:20 |
182 174-194 |
1.63 |
16:33 |
57 |
7:33 |
190 184-194 |
1.75 |
17:49 |
1:15 |
10:02 |
179 178-190 |
1.88 |
18:48 |
1:00 |
7:56 |
186 176-192 |
2.00 |
19:48 |
59 |
7:55 |
190 174-194 |
2.13 |
21:02 |
1:14 |
9:53 |
176 176-178 |
2.25 |
22:03 |
1:01 |
8:09 |
189 176-194 |
2.38 |
23:12 |
1:09 |
9:10 |
183 176-192 |
2.50 |
24:21 |
1:10 |
9:19 |
180 176-190 |
2.63 |
25:21 |
59 |
7:54 |
189 184-194 |
2.75 |
26:34 |
1:13 |
9:47 |
180 176-192 |
2.88 |
27:38 |
1:04 |
8:32 |
186 178-198 |
3.00 |
28:50 |
1:12 |
9:34 |
185 176-198 |
3.13 |
29:51 |
1:01 |
8:07 |
189 176-194 |
3.25 |
31:07 |
1:17 |
10:14 |
184 170-200 |
3.38 |
32:10 |
1:02 |
8:19 |
196 190-198 |
3.50 |
33:32 |
1:22 |
10:55 |
183 172-196 |
3.63 |
34:44 |
1:12 |
9:38 |
190 176-200 |
3.75 |
35:54 |
1:10 |
9:22 |
188 176-198 |
3.88 |
37:01 |
1:07 |
8:56 |
185 176-194 |
4.00 |
38:14 |
1:12 |
9:40 |
189 176-200 |
4.13 |
39:19 |
1:06 |
8:46 |
186 174-204 |
4.25 |
40:25 |
1:06 |
8:45 |
184 172-196 |
4.33 |
41:13 |
48 +6
|
10:27 |
184 176-194 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.4 |
182 |
4.3 |
40:59 |
9:31 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
0.5 |
- |
- |
13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:50 |
48.34% |
More |
800m |
4:05 |
8:13 |
50.56% |
More |
1km |
5:09 |
8:18 |
52.11% |
More |
Mile |
8:34 |
8:34 |
53.38% |
More |
5k |
28:03 |
9:02 |
56.95% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:34 |
7:34 |
60.41 |
5km |
27:58 |
9:00 |
57.11 |
5M |
48:25 |
9:41 |
53.82 |
10km |
1:02:13 |
10:01 |
52.44 |
10M |
1:47:41 |
10:46 |
49.85 |
Half |
2:27:02 |
11:13 |
47.65 |
20M |
3:59:31 |
11:59 |
45.95 |
Mara |
5:27:01 |
12:29 |
44.53 |
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