Fri 9th Feb 2018 at 5:00pm by iPLOD
Run > General
-
Time
1:00:01
-
Miles
7.24
-
Min/mi
8:17
-
Pacing
81%
-
WAVA
58.69
-
Stride(cm)
113
-
Cals
1067
-
Cadence
171
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
Daniels red w16d5
10 mins E + 6 strides; 2 miles T; 2 mins rec; 2 miles T; 10 mins E
Split Summary
===
1) 1m - 8:57(8:57/m) 145cal 6.71/9.52mph
2) 1m - 8:03(8:03/m) 147cal 7.45/11.08mph
3) 1m - 7:30(7:30/m) 147cal 8/10.1mph
4) 1m - 7:33(7:33/m) 149cal 7.96/8.85mph
5) 1m - 8:36(8:36/m) 147cal 6.98/9.33mph
6) 1m - 7:28(7:28/m) 147cal 8.03/9.91mph
7) 1m - 9:28(9:28/m) 149cal 6.34/8.2mph
8) 0.24m - 2:26(10:19/m) 36cal 5.82/6.35mph
8:57 8:03 7:30 7:33 8:36 7:28 9:28 2:26
-
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.
|
0.25 |
2:13 |
2:13 |
8:51 |
165 158-168 |
0/8 |
0.50 |
4:26 |
2:13 |
8:52 |
166 162-172 |
3/4 |
0.75 |
6:39 |
2:14 |
8:54 |
167 164-170 |
4/5 |
1.00 |
8:57 |
2:17 |
9:09 |
165 162-168 |
2/3 |
1.25 |
11:05 |
2:08 |
8:33 |
164 118-178 |
4/1 |
1.50 |
13:00 |
1:55 |
7:41 |
171 162-184 |
3/4 |
1.75 |
15:04 |
2:04 |
8:15 |
168 160-180 |
1/5 |
2.00 |
17:00 |
1:56 |
7:44 |
171 160-182 |
1/4 |
2.25 |
19:00 |
2:00 |
8:01 |
170 158-180 |
2/5 |
2.50 |
20:52 |
1:52 |
7:27 |
173 166-176 |
0/7 |
2.75 |
22:38 |
1:46 |
7:05 |
174 172-176 |
1/5 |
3.00 |
24:30 |
1:52 |
7:27 |
174 170-178 |
6/2 |
3.25 |
26:22 |
1:52 |
7:28 |
177 174-182 |
7/1 |
3.50 |
28:13 |
1:51 |
7:25 |
177 174-180 |
6/2 |
3.75 |
30:08 |
1:55 |
7:42 |
177 174-180 |
7/2 |
4.00 |
32:02 |
1:54 |
7:36 |
175 122-180 |
8/0 |
4.25 |
35:08 |
3:05 |
12:21 |
142 100-180 |
8/2 |
4.50 |
36:58 |
1:50 |
7:21 |
177 174-180 |
9/1 |
4.75 |
38:49 |
1:51 |
7:23 |
177 174-182 |
6/6 |
5.00 |
40:38 |
1:50 |
7:18 |
177 176-180 |
2/9 |
5.25 |
42:33 |
1:54 |
7:38 |
178 172-182 |
2/3 |
5.50 |
44:19 |
1:46 |
7:04 |
181 178-184 |
2/6 |
5.75 |
46:23 |
2:05 +10
|
8:18 |
176 118-184 |
5/9 |
6.00 |
48:16 |
1:53 |
7:31 |
180 176-186 |
7/1 |
6.25 |
50:14 |
1:58 |
7:52 |
180 178-182 |
9/4 |
6.50 |
52:41 |
2:28 |
9:50 |
168 156-174 |
2/5 |
6.75 |
55:19 |
2:38 |
10:31 |
164 118-172 |
1/8 |
7.00 |
57:44 |
2:25 |
9:39 |
167 156-170 |
5/4 |
7.24 |
1:00:10 |
2:26 |
10:20 |
168 162-174 |
6/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:03 |
47.44% |
More |
800m |
3:34 |
7:11 |
54.75% |
More |
1km |
4:28 |
7:11 |
57.00% |
More |
Mile |
7:19 |
7:19 |
59.17% |
More |
5k |
23:56 |
7:42 |
61.53% |
More |
5 miles |
39:10 |
7:50 |
61.26% |
More |
10k |
49:56 |
8:02 |
60.00% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:48 |
5:48 |
74.60 |
5km |
22:07 |
7:07 |
66.58 |
5M |
38:47 |
7:45 |
61.85 |
10km |
50:07 |
8:04 |
59.79 |
10M |
1:27:51 |
8:47 |
56.39 |
Half |
2:00:49 |
9:13 |
53.84 |
20M |
3:19:03 |
9:57 |
51.78 |
Mara |
4:33:45 |
10:27 |
50.20 |
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