Sun 11th Feb 2018 at 11:00am by GD
Run > General
-
Time
1:38:15
-
Miles
12.20
-
Min/mi
8:03
-
Pacing
90%
-
WAVA
58.47
-
Stride(cm)
128
-
Cals
1853
-
Cadence
156
-
Asc(m)
42
-
Surface
Road
Notes & Comments
long run @ MP + 10% (+), though last few miles downhill!
8:17 8:20 8:09 8:48 8:28 8:06 8:27 8:00 7:37 7:44 7:32 7:15 1:32
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
4:13 |
4:13 |
8:26 |
154 108-158 |
1.00 |
8:18 |
4:05 |
8:10 |
157 156-162 |
1.50 |
12:28 |
4:11 |
8:21 |
156 154-160 |
2.00 |
16:38 |
4:09 |
8:19 |
155 152-158 |
2.50 |
20:40 |
4:02 |
8:04 |
156 152-158 |
3.00 |
24:47 |
4:07 |
8:14 |
154 150-158 |
3.50 |
29:14 |
4:27 |
8:55 |
155 150-158 |
4.00 |
33:35 |
4:20 |
8:41 |
154 152-158 |
4.50 |
37:47 |
4:13 |
8:26 |
156 154-160 |
5.00 |
42:03 |
4:15 |
8:30 |
155 154-158 |
5.50 |
46:07 |
4:04 |
8:08 |
157 154-160 |
6.00 |
50:08 |
4:02 |
8:03 |
157 154-160 |
6.50 |
54:26 |
4:18 +7
|
8:37 |
157 154-162 |
7.00 |
58:47 |
4:21 +5
|
8:42 |
156 152-158 |
7.50 |
1:02:43 |
3:56 |
7:52 |
157 154-164 |
8.00 |
1:06:47 |
4:03 |
8:07 |
155 152-158 |
8.50 |
1:10:34 |
3:47 |
7:34 |
158 154-162 |
9.00 |
1:14:25 |
3:51 |
7:42 |
158 156-162 |
9.50 |
1:18:09 |
3:44 |
7:28 |
159 156-160 |
10.00 |
1:22:08 |
4:00 |
7:59 |
158 156-160 |
10.50 |
1:25:58 |
3:50 |
7:39 |
158 154-160 |
11.00 |
1:29:42 |
3:43 |
7:27 |
157 154-160 |
11.50 |
1:33:28 |
3:46 |
7:33 |
157 154-160 |
12.00 |
1:36:56 |
3:28 |
6:56 |
158 156-160 |
12.19 |
1:38:23 |
1:27 |
7:37 |
160 158-164 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
156 |
12.2 |
1:38:11 |
8:04 |
Walk |
0.0 |
108 |
0 |
0 |
NAN:00:00 |
Pause |
0.2 |
- |
- |
12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:42 |
47.59% |
More |
800m |
3:25 |
6:53 |
53.74% |
More |
1km |
4:18 |
6:56 |
55.75% |
More |
Mile |
7:14 |
7:14 |
56.65% |
More |
5k |
23:18 |
7:30 |
59.85% |
More |
5 miles |
38:03 |
7:37 |
59.55% |
More |
10k |
48:26 |
7:48 |
58.38% |
More |
10 miles |
1:20:09 |
8:01 |
58.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:56 |
6:56 |
59.14 |
5km |
23:03 |
7:25 |
60.49 |
5M |
38:10 |
7:38 |
59.38 |
10km |
48:03 |
7:44 |
58.85 |
10M |
1:19:35 |
7:58 |
58.68 |
Half |
1:45:57 |
8:05 |
57.83 |
20M |
2:45:55 |
8:18 |
58.52 |
Mara |
3:40:54 |
8:26 |
58.61 |
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