Fri 26th Jan 2018 at 7:00am by DocM
Run > Tempo
-
Time
40:29
-
Miles
4.32
-
Min/mi
9:22
-
Pacing
65%
-
WAVA
57.12
-
Stride(cm)
91
-
Cals
390
-
Cadence
188
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 6:25(10:19/m) 55cal 5.82/7.85mph
2) 0.62m - 6:15(10:04/m) 55cal 5.96/7.89mph
3) 0.62m - 5:37(9:03/m) 56cal 6.63/7.49mph
4) 0.62m - 5:41(9:08/m) 57cal 6.57/8.45mph
5) 0.62m - 5:51(9:24/m) 55cal 6.38/6.87mph
6) 0.62m - 5:28(8:48/m) 57cal 6.82/9.91mph
7) 0.59m - 5:12(8:50/m) 55cal 6.8/8.81mph
6:25 6:15 5:37 5:41 5:51 5:28 5:12
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:20 |
1:20 |
10:41 |
180 118-188 |
3/0 |
0.25 |
2:40 |
1:20 |
10:43 |
184 118-194 |
2/1 |
0.38 |
3:46 |
1:05 |
8:41 |
194 190-198 |
7/0 |
0.50 |
5:13 |
1:27 |
11:40 |
164 118-194 |
5/0 |
0.63 |
6:26 |
1:13 |
9:46 |
189 178-192 |
0/3 |
0.75 |
7:38 |
1:11 |
9:30 |
184 118-194 |
1/0 |
0.88 |
8:45 |
1:07 |
8:58 |
192 178-198 |
0/0 |
1.00 |
9:56 |
1:11 |
9:26 |
190 184-194 |
1/0 |
1.13 |
11:11 |
1:15 |
10:04 |
189 186-192 |
1/1 |
1.25 |
12:42 |
1:31 |
12:07 |
182 134-190 |
0/4 |
1.38 |
13:57 |
1:15 |
9:57 |
187 184-188 |
2/1 |
1.50 |
15:00 |
1:03 |
8:25 |
192 190-194 |
0/3 |
1.63 |
16:02 |
1:02 |
8:18 |
193 176-202 |
0/2 |
1.75 |
17:05 |
1:03 |
8:27 |
184 98-198 |
4/0 |
1.88 |
18:29 |
1:24 |
11:09 |
179 126-198 |
9/0 |
2.00 |
20:58 |
2:29 +1:36
|
19:53 |
193 192-194 |
0/6 |
2.13 |
22:11 |
1:13 |
9:46 |
192 184-194 |
0/4 |
2.25 |
23:19 |
1:07 |
8:58 |
194 190-198 |
2/0 |
2.38 |
24:30 |
1:11 |
9:29 |
192 190-194 |
2/2 |
2.50 |
25:41 |
1:11 |
9:30 |
191 188-192 |
1/2 |
2.63 |
26:51 |
1:10 |
9:22 |
193 192-194 |
2/0 |
2.75 |
27:58 |
1:07 |
8:55 |
193 192-194 |
2/0 |
2.88 |
29:07 |
1:08 |
9:07 |
192 176-196 |
4/0 |
3.00 |
30:14 |
1:08 |
9:02 |
194 190-198 |
1/0 |
3.13 |
31:34 |
1:19 |
10:35 |
176 118-194 |
0/3 |
3.25 |
32:44 |
1:10 |
9:21 |
192 190-194 |
1/0 |
3.38 |
33:50 |
1:06 |
8:48 |
193 192-194 |
1/1 |
3.50 |
34:56 |
1:06 |
8:49 |
189 182-192 |
0/4 |
3.63 |
36:01 |
1:06 |
8:44 |
186 184-190 |
0/5 |
3.75 |
37:03 |
1:01 |
8:10 |
187 184-188 |
0/4 |
3.88 |
38:01 |
58 |
7:45 |
186 180-190 |
0/5 |
4.00 |
39:07 |
1:06 |
8:49 |
187 182-192 |
0/9 |
4.13 |
40:13 |
1:06 |
8:45 |
190 188-194 |
0/4 |
4.25 |
41:26 |
1:14 |
9:51 |
192 190-194 |
9/0 |
4.32 |
42:05 |
39 |
9:40 |
191 190-194 |
5/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.0 |
190 |
4.2 |
39:58 |
9:30 |
Walk |
5.0 |
122 |
0.1 |
2:07 |
18:49 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:42 |
50.66% |
More |
800m |
4:07 |
8:17 |
51.37% |
More |
1km |
5:13 |
8:24 |
52.89% |
More |
Mile |
8:36 |
8:36 |
54.85% |
More |
5k |
29:39 |
9:33 |
55.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:03 |
8:03 |
58.61 |
5km |
28:08 |
9:03 |
58.60 |
5M |
47:34 |
9:31 |
56.56 |
10km |
1:00:28 |
9:44 |
55.71 |
10M |
1:42:15 |
10:14 |
54.27 |
Half |
2:17:46 |
10:31 |
52.61 |
20M |
3:39:47 |
10:59 |
51.88 |
Mara |
4:56:06 |
11:18 |
51.00 |
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