Fri 26th Jan 2018 at 8:00pm by deanobeano
Run > Warm Down
- Good
- breezy
-
Time
13:01
-
Miles
1.55
-
Min/mi
8:24
-
Pacing
97%
-
WAVA
47.71
-
Stride(cm)
107
-
Cals
151
-
Cadence
179
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Cool down after 1km reps
1) 1m - 8:29(8:29/m) 97cal 7.07/7.49mph
2) 0.55m - 4:32(8:15/m) 54cal 7.28/7.53mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
34 |
34 |
9:05 |
165 118-188 |
1/1 |
0.13 |
1:06 |
32 |
8:32 |
184 182-186 |
1/1 |
0.19 |
1:38 |
32 |
8:24 |
184 180-186 |
1/1 |
0.25 |
2:08 |
31 |
8:11 |
182 182-182 |
1/0 |
0.31 |
2:40 |
32 |
8:24 |
182 180-182 |
0/1 |
0.38 |
3:10 |
31 |
8:11 |
182 180-184 |
1/0 |
0.44 |
3:41 |
31 |
8:14 |
181 180-182 |
1/1 |
0.50 |
4:13 |
32 |
8:24 |
180 178-182 |
1/1 |
0.56 |
4:45 |
32 |
8:33 |
181 180-182 |
1/2 |
0.63 |
5:17 |
32 |
8:30 |
181 180-182 |
1/1 |
0.69 |
5:49 |
32 |
8:36 |
182 180-182 |
1/1 |
0.75 |
6:20 |
31 |
8:21 |
180 178-182 |
1/0 |
0.81 |
6:52 |
31 |
8:19 |
180 178-180 |
1/1 |
0.88 |
7:24 |
32 |
8:32 |
178 178-178 |
1/1 |
0.94 |
7:58 |
34 |
9:08 |
178 178-178 |
1/1 |
1.00 |
8:29 |
31 |
8:20 |
179 176-180 |
1/0 |
1.06 |
8:59 |
30 |
8:02 |
179 178-180 |
2/1 |
1.13 |
9:30 |
31 |
8:14 |
180 178-182 |
2/1 |
1.19 |
10:00 |
30 |
8:06 |
180 178-182 |
0/2 |
1.25 |
10:31 |
30 |
8:05 |
178 176-180 |
0/2 |
1.31 |
11:02 |
32 |
8:28 |
179 176-180 |
1/1 |
1.38 |
11:34 |
31 |
8:20 |
180 178-182 |
1/0 |
1.44 |
12:05 |
31 |
8:15 |
181 180-182 |
1/1 |
1.50 |
12:36 |
31 |
8:21 |
181 178-182 |
1/1 |
1.55 |
13:01 |
25 |
8:31 |
178 178-178 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
180 |
1.5 |
12:59 |
8:24 |
Walk |
0.3 |
118 |
0 |
2 |
9:35 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:06 |
36.57% |
More |
800m |
4:04 |
8:12 |
41.37% |
More |
1km |
5:09 |
8:18 |
42.85% |
More |
Mile |
8:22 |
8:22 |
45.76% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:04 |
8:04 |
47.47 |
5km |
27:48 |
8:57 |
46.72 |
5M |
46:44 |
9:21 |
45.39 |
10km |
59:14 |
9:32 |
44.83 |
10M |
1:39:34 |
9:57 |
44.11 |
Half |
2:13:42 |
10:12 |
43.15 |
20M |
3:32:09 |
10:36 |
43.10 |
Mara |
4:44:52 |
10:52 |
42.80 |
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