-
Time
2:40:04
-
Miles
17.08
-
Min/mi
9:22
-
Pacing
33%
-
WAVA
56.87
-
Stride(cm)
104
-
Cals
2141
-
Cadence
166
-
Asc(m)
42
-
Hillscore
21
-
Surface
Road
Notes & Comments
Gels @ 5 & 10 stop stretch @ 5,10,13m slow and steady
===
1) 1m - 9:46(9:46/m) 126cal 6.15/6.41mph
2) 1m - 9:44(9:44/m) 126cal 6.16/6.53mph
3) 1m - 9:19(9:19/m) 125cal 6.44/6.99mph
4) 1m - 9:00(9:00/m) 125cal 6.67/6.87mph
5) 1m - 8:51(8:51/m) 124cal 6.78/7.18mph
6) 1m - 9:18(9:18/m) 126cal 6.45/7.08mph
7) 1m - 8:48(8:48/m) 125cal 6.82/7.1mph
8) 1m - 9:16(9:16/m) 127cal 6.47/7.64mph
9) 1m - 9:20(9:20/m) 126cal 6.43/6.93mph
10) 1m - 9:40(9:40/m) 121cal 6.21/7.1mph
11) 1m - 9:24(9:24/m) 126cal 6.38/7.64mph
12) 1m - 9:17(9:17/m) 127cal 6.46/7.68mph
13) 1m - 9:35(9:35/m) 126cal 6.26/7.08mph
14) 1m - 9:21(9:21/m) 126cal 6.42/6.85mph
15) 1m - 9:39(9:39/m) 125cal 6.21/6.68mph
16) 1m - 9:14(9:14/m) 126cal 6.5/7.14mph
17) 1m - 9:53(9:53/m) 126cal 6.07/6.62mph
18) 0.08m - 39(8:16/m) 8cal 7.26/7.43mph
9:46 9:44 9:19 9:00 8:51 9:18 8:48 9:16 9:20 9:40 9:24 9:17 9:35 9:21 9:39 9:14 9:53 39
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:00 |
5:00 |
10:00 |
158 154-160 |
6/5 |
1.00 |
9:46 |
4:46 |
9:31 |
160 154-162 |
4/5 |
1.50 |
14:36 |
4:51 |
9:41 |
161 160-164 |
8/1 |
2.00 |
19:30 |
4:54 |
9:47 |
162 160-166 |
16/0 |
2.50 |
24:23 |
4:53 +6
|
9:46 |
164 158-168 |
9/4 |
3.00 |
28:54 |
4:32 |
9:03 |
166 164-170 |
9/6 |
3.50 |
33:24 |
4:30 |
8:59 |
164 158-168 |
0/21 |
4.00 |
37:54 |
4:30 |
9:00 |
166 160-168 |
1/7 |
4.50 |
42:29 |
4:35 |
9:09 |
166 160-168 |
6/8 |
5.00 |
46:45 |
4:16 |
8:32 |
166 162-168 |
4/22 |
5.50 |
56:17 |
9:32 +5:09
|
19:04 |
164 156-168 |
5/8 |
6.00 |
1:01:12 |
4:56 |
9:51 |
166 164-168 |
22/8 |
6.50 |
1:05:39 |
4:26 |
8:52 |
166 164-172 |
4/16 |
7.00 |
1:10:00 |
4:21 |
8:43 |
168 166-170 |
3/9 |
7.50 |
1:14:40 |
4:40 |
9:19 |
167 166-170 |
10/2 |
8.00 |
1:19:16 |
4:36 |
9:13 |
165 152-168 |
6/6 |
8.50 |
1:23:49 |
4:32 |
9:05 |
164 152-168 |
2/25 |
9.00 |
1:28:36 |
4:47 |
9:35 |
167 164-170 |
16/1 |
9.50 |
1:33:17 |
4:41 |
9:23 |
168 162-172 |
15/7 |
10.00 |
1:38:16 |
4:59 |
9:58 |
167 164-170 |
18/23 |
10.50 |
1:46:32 |
8:16 +3:38
|
16:31 |
165 156-168 |
6/9 |
11.00 |
1:51:18 |
4:46 |
9:33 |
168 164-172 |
8/7 |
11.50 |
1:56:02 |
4:44 |
9:28 |
169 166-172 |
17/0 |
12.00 |
2:00:35 |
4:33 |
9:06 |
167 164-174 |
11/20 |
12.50 |
2:05:24 |
4:48 |
9:36 |
168 164-170 |
8/6 |
13.00 |
2:10:10 |
4:47 |
9:34 |
168 162-172 |
18/10 |
13.50 |
2:19:27 |
9:16 +4:38
|
18:32 |
164 122-170 |
8/6 |
14.00 |
2:24:10 |
4:43 |
9:26 |
167 162-172 |
7/2 |
14.50 |
2:29:03 |
4:53 |
9:46 |
167 162-170 |
12/0 |
15.00 |
2:33:49 |
4:46 |
9:32 |
167 162-170 |
14/6 |
15.50 |
2:38:24 |
4:35 |
9:10 |
168 162-170 |
1/11 |
16.00 |
2:43:03 |
4:39 |
9:18 |
166 164-168 |
2/12 |
16.50 |
2:48:04 |
5:01 |
10:03 |
165 158-176 |
11/14 |
17.00 |
2:52:55 |
4:51 |
9:43 |
165 162-168 |
5/12 |
17.08 |
2:53:35 |
40 |
8:16 |
171 160-180 |
2/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
34 1.8% |
9:41
|
26 4.1% |
9:55
|
22 5.7% |
10:22
|
18 2.0% |
9:46
|
18 2.0% |
9:23
|
17 2.1% |
9:32
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:22 |
41.31% |
More |
800m |
4:13 |
8:30 |
48.27% |
More |
1km |
5:21 |
8:36 |
49.63% |
More |
Mile |
8:43 |
8:43 |
51.66% |
More |
5k |
28:00 |
9:01 |
54.79% |
More |
5 miles |
46:31 |
9:18 |
53.83% |
More |
10k |
1:01:18 |
9:52 |
51.06% |
More |
10 miles |
1:38:15 |
9:49 |
52.71% |
More |
Half |
2:14:55 |
10:18 |
50.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:54 |
7:54 |
57.02 |
5km |
26:17 |
8:28 |
58.37 |
5M |
43:32 |
8:42 |
57.51 |
10km |
54:48 |
8:49 |
57.11 |
10M |
1:30:45 |
9:05 |
57.07 |
Half |
2:00:50 |
9:13 |
56.30 |
20M |
3:09:13 |
9:28 |
56.98 |
Mara |
4:11:55 |
9:37 |
57.06 |
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