Wed 31st Jan 2018 at 7:00pm by deanobeano
Run > Warm Down
-
Time
9:10
-
Miles
1.11
-
Min/mi
8:15
-
Pacing
94%
-
WAVA
47.10
-
Stride(cm)
110
-
Cals
107
-
Cadence
178
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Cool down after club run
Summary
===
1) 1m - 8:21(8:21/m) 97cal 7.19/7.91mph
2) 0.11m - 49(7:34/m) 10cal 7.93/9.18mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
34 |
34 |
8:58 |
179 178-182 |
0.13 |
1:08 |
34 |
9:03 |
179 178-180 |
0.19 |
1:40 |
33 |
8:45 |
180 178-180 |
0.25 |
2:11 |
30 |
8:08 |
178 176-180 |
0.31 |
2:41 |
30 |
7:54 |
180 178-182 |
0.38 |
3:11 |
31 |
8:09 |
179 178-182 |
0.44 |
3:41 |
30 |
7:57 |
177 176-178 |
0.50 |
4:13 |
32 |
8:36 |
176 176-178 |
0.56 |
4:42 |
28 |
7:35 |
178 176-180 |
0.63 |
5:11 |
29 |
7:51 |
177 176-178 |
0.69 |
5:39 |
28 |
7:34 |
177 176-180 |
0.75 |
6:11 |
31 |
8:21 |
177 176-178 |
0.81 |
6:43 |
33 |
8:42 |
177 176-178 |
0.88 |
7:17 |
34 |
8:56 |
175 174-176 |
0.94 |
7:48 |
32 |
8:26 |
174 170-178 |
1.00 |
8:21 |
32 |
8:34 |
176 170-180 |
1.06 |
8:50 |
29 |
7:47 |
183 174-192 |
1.11 |
9:10 |
20 |
7:24 |
177 174-182 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
177 |
1.1 |
9:10 |
8:16 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:47 |
38.07% |
More |
800m |
3:56 |
7:55 |
42.80% |
More |
1km |
5:01 |
8:04 |
44.05% |
More |
Mile |
8:12 |
8:12 |
46.71% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:11 |
8:11 |
46.79 |
5km |
28:11 |
9:04 |
46.08 |
5M |
47:23 |
9:29 |
44.77 |
10km |
1:00:03 |
9:40 |
44.22 |
10M |
1:40:57 |
10:06 |
43.51 |
Half |
2:15:33 |
10:21 |
42.56 |
20M |
3:35:06 |
10:45 |
42.50 |
Mara |
4:48:48 |
11:01 |
42.21 |
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