Mon 29th Jan 2018 at 6:00pm by iPLOD
Run > General
-
Time
52:46
-
Miles
4.59
-
Min/mi
11:30
-
Pacing
0%
-
WAVA
41.70
-
Stride(cm)
86
-
Cals
665
-
Cadence
162
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Daniels w15d1
30 mins E + 8 strides
Split Summary
===
1) 1m - 8:21(8:21/m) 150cal 7.19/22.67mph
2) 1m - 8:25(8:25/m) 145cal 7.13/7.78mph
3) 1m - 8:08(8:08/m) 146cal 7.38/7.74mph
4) 1m - 9:33(9:33/m) 142cal 6.29/10.23mph
5) 0.59m - 18:20(31:15/m) 82cal 1.92/10.27mph
8:21 8:25 8:08 9:33 18:20
-
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 |
1:01 |
1:01 |
8:10 |
163 118-172 |
0/3 |
0.25 |
2:05 |
1:04 |
8:31 |
169 164-170 |
0/3 |
0.38 |
3:08 |
1:02 |
8:20 |
169 164-172 |
1/1 |
0.50 |
4:09 |
1:01 |
8:09 |
168 164-170 |
2/2 |
0.63 |
5:18 |
1:09 |
9:13 |
162 116-170 |
2/2 |
0.75 |
6:20 |
1:02 |
8:17 |
168 166-172 |
3/4 |
0.88 |
7:19 |
59 |
7:52 |
169 166-172 |
2/1 |
1.00 |
8:20 |
1:01 |
8:12 |
167 164-170 |
1/2 |
1.13 |
9:17 |
57 |
7:35 |
168 168-170 |
1/3 |
1.25 |
10:19 |
1:02 |
8:12 |
170 168-172 |
1/3 |
1.38 |
11:17 |
59 |
7:49 |
170 168-172 |
1/3 |
1.50 |
12:25 |
1:07 |
8:59 |
167 164-168 |
0/3 |
1.63 |
13:40 |
1:15 |
10:00 |
168 166-170 |
3/2 |
1.75 |
14:43 |
1:03 |
8:27 |
170 168-172 |
3/0 |
1.88 |
15:42 |
59 |
7:51 |
168 168-170 |
5/0 |
2.00 |
16:45 |
1:03 |
8:25 |
168 166-170 |
3/2 |
2.13 |
17:46 |
1:01 |
8:11 |
169 168-170 |
3/1 |
2.25 |
18:48 |
1:02 |
8:16 |
169 168-170 |
5/0 |
2.38 |
19:49 |
1:00 |
8:01 |
170 168-172 |
4/3 |
2.50 |
20:47 |
59 |
7:51 |
170 170-172 |
8/5 |
2.63 |
21:46 |
59 |
7:49 |
170 168-172 |
5/2 |
2.75 |
22:46 |
1:00 |
7:59 |
169 166-172 |
0/7 |
2.88 |
23:48 |
1:02 |
8:17 |
168 166-170 |
2/2 |
3.00 |
24:53 |
1:05 |
8:38 |
169 164-172 |
1/2 |
3.13 |
26:15 |
1:22 +22
|
10:59 |
164 118-170 |
1/3 |
3.25 |
27:18 |
1:03 |
8:23 |
170 168-172 |
1/3 |
3.38 |
28:22 |
1:04 |
8:33 |
171 164-174 |
1/3 |
3.50 |
29:23 |
1:01 |
8:08 |
169 166-172 |
4/6 |
3.63 |
30:25 |
1:02 |
8:14 |
171 168-178 |
2/3 |
3.75 |
31:53 |
1:28 |
11:47 |
148 120-180 |
5/0 |
3.88 |
33:23 |
1:29 |
11:55 |
140 114-180 |
2/2 |
4.00 |
34:47 |
1:24 |
11:11 |
158 118-176 |
5/1 |
4.13 |
36:25 |
1:38 |
13:07 |
145 118-178 |
3/3 |
4.25 |
38:04 |
1:40 |
13:16 |
143 116-176 |
1/3 |
4.38 |
39:43 |
1:39 |
13:12 |
147 114-176 |
0/4 |
4.50 |
45:00 |
5:16 |
42:11 |
133 110-176 |
6/0 |
4.58 |
52:45 |
7:45 |
1:32:09 |
111 100-118 |
1/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
63.6 |
169 |
4.1 |
33:32 |
8:14 |
Walk |
36.4 |
117 |
0.5 |
19:13 |
37:44 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:44 |
43.19% |
More |
800m |
3:55 |
7:54 |
49.80% |
More |
1km |
4:55 |
7:55 |
51.83% |
More |
Mile |
8:01 |
8:01 |
53.94% |
More |
5k |
25:56 |
8:21 |
56.79% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:44 |
8:44 |
49.54 |
5km |
33:18 |
10:43 |
44.22 |
5M |
58:22 |
11:40 |
41.10 |
10km |
1:15:26 |
12:08 |
39.72 |
10M |
2:12:15 |
13:14 |
37.46 |
Half |
3:01:53 |
13:53 |
35.76 |
20M |
4:59:39 |
14:59 |
34.40 |
Mara |
6:52:05 |
15:44 |
33.35 |
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