Thu 25th Jan 2018 at 7:00pm by iPLOD
Run > General
-
Time
52:32
-
Miles
5.54
-
Min/mi
9:29
-
Pacing
76%
-
WAVA
50.76
-
Stride(cm)
102
-
Cals
808
-
Cadence
166
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
Daniels red w14d5
(Club run 50 mins E instead of 30 mins E + 8 strides)
Split Summary
===
1) 1m - 9:39(9:39/m) 150cal 6.22/11.73mph
2) 1m - 9:18(9:18/m) 146cal 6.45/7.24mph
3) 1m - 9:53(9:53/m) 142cal 6.07/7.74mph
4) 1m - 9:46(9:46/m) 147cal 6.14/7.62mph
5) 1m - 8:54(8:54/m) 143cal 6.74/7.12mph
6) 0.54m - 5:03(9:18/m) 80cal 6.46/7.01mph
9:39 9:18 9:53 9:46 8:54 5:03
-
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.
|
0.25 |
2:20 |
2:20 |
9:19 |
166 162-172 |
6/3 |
0.50 |
4:44 |
2:25 |
9:38 |
166 162-172 |
21/0 |
0.75 |
7:14 |
2:30 |
10:00 |
164 160-168 |
11/4 |
1.00 |
9:39 |
2:24 |
9:37 |
164 160-170 |
6/3 |
1.25 |
11:50 |
2:11 |
8:45 |
164 160-168 |
7/7 |
1.50 |
14:00 |
2:11 |
8:42 |
165 162-168 |
6/5 |
1.75 |
16:40 |
2:40 |
10:40 |
166 158-170 |
3/2 |
2.00 |
18:57 |
2:17 |
9:06 |
168 164-172 |
5/5 |
2.25 |
21:13 |
2:17 |
9:06 |
167 166-170 |
4/3 |
2.50 |
23:28 |
2:14 |
8:58 |
167 164-172 |
2/5 |
2.75 |
26:45 |
3:17 |
13:07 |
165 122-170 |
4/4 |
3.00 |
28:49 |
2:05 |
8:18 |
168 164-176 |
3/6 |
3.25 |
31:02 |
2:13 |
8:52 |
168 164-172 |
2/8 |
3.50 |
33:17 |
2:15 |
8:59 |
167 166-168 |
6/4 |
3.75 |
36:08 |
2:51 |
11:26 |
168 160-172 |
4/2 |
4.00 |
38:35 |
2:27 |
9:47 |
166 162-168 |
7/1 |
4.25 |
40:52 |
2:17 |
9:10 |
166 162-172 |
6/3 |
4.50 |
43:01 |
2:09 |
8:36 |
165 164-168 |
1/13 |
4.75 |
45:19 |
2:18 |
9:12 |
167 164-174 |
0/18 |
5.00 |
47:30 |
2:10 |
8:41 |
166 164-170 |
1/10 |
5.25 |
49:45 |
2:15 |
8:59 |
167 164-172 |
2/5 |
5.50 |
52:02 |
2:18 |
9:12 |
166 164-168 |
4/4 |
5.54 |
59:02 |
7:00 +6:30
|
2:48:57 |
164 162-166 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.0 |
166 |
5.5 |
51:08 |
10:26 |
Walk |
2.1 |
122 |
0 |
1:23 |
1:46:08 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
9.9 |
- |
- |
6:30 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:12 |
40.78% |
More |
800m |
4:10 |
8:24 |
46.82% |
More |
1km |
5:19 |
8:34 |
47.84% |
More |
Mile |
8:49 |
8:49 |
49.04% |
More |
5k |
29:26 |
9:28 |
50.04% |
More |
5 miles |
47:18 |
9:28 |
50.71% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:58 |
6:58 |
62.11 |
5km |
26:33 |
8:33 |
55.47 |
5M |
46:33 |
9:19 |
51.53 |
10km |
1:00:09 |
9:41 |
49.81 |
10M |
1:45:28 |
10:33 |
46.97 |
Half |
2:25:02 |
11:04 |
44.85 |
20M |
3:58:56 |
11:57 |
43.14 |
Mara |
5:28:36 |
12:33 |
41.82 |
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