Mon 26th Feb 2018 at 7:00pm by mole-thing
Run > Coaching
- cold
-
Time
1:18:55
-
Miles
6.93
-
Min/mi
11:23
-
Pacing
43%
-
WAVA
44.92
-
Stride(cm)
88
-
Cals
904
-
Cadence
160
-
Asc(m)
42
-
Hillscore
11
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 14:26(14:26/m) 136cal 4.16/9.08mph
2) 1m - 9:15(9:15/m) 138cal 6.48/6.99mph
3) 1m - 10:04(10:04/m) 139cal 5.96/6.8mph
4) 1m - 9:59(9:59/m) 136cal 6.01/6.99mph
5) 1m - 10:29(10:29/m) 140cal 5.72/6.93mph
6) 1m - 12:01(12:01/m) 123cal 4.99/6.55mph
7) 0.93m - 12:41(13:39/m) 92cal 4.4/5.07mph
14:26 9:15 10:04 9:59 10:29 12:01 12:41
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:04 |
3:04 |
12:14 |
157 122-162 |
15/0 |
0.50 |
5:25 |
2:22 |
9:27 |
165 160-168 |
1/5 |
0.75 |
12:01 |
6:36 |
26:22 |
163 148-168 |
1/10 |
1.00 |
14:25 |
2:24 |
9:37 |
164 156-168 |
0/12 |
1.25 |
16:43 |
2:17 |
9:09 |
164 160-168 |
1/14 |
1.50 |
19:02 |
2:20 |
9:18 |
164 160-166 |
0/9 |
1.75 |
21:26 |
2:24 |
9:35 |
163 122-168 |
3/6 |
2.00 |
23:41 |
2:15 |
8:59 |
167 164-168 |
4/7 |
2.25 |
26:02 |
2:21 |
9:26 |
165 160-168 |
3/3 |
2.50 |
28:26 |
2:24 |
9:37 |
164 158-168 |
7/5 |
2.75 |
31:01 |
2:35 |
10:18 |
161 156-166 |
6/2 |
3.00 |
33:45 |
2:44 |
10:55 |
162 152-168 |
3/3 |
3.25 |
36:02 |
2:18 |
9:11 |
167 162-168 |
5/6 |
3.50 |
38:30 |
2:28 |
9:51 |
165 156-168 |
7/0 |
3.75 |
40:52 |
2:22 |
9:28 |
164 156-168 |
1/3 |
4.00 |
43:44 |
2:51 |
11:26 |
160 114-168 |
8/3 |
4.25 |
46:21 |
2:37 |
10:28 |
163 158-168 |
12/3 |
4.50 |
48:59 |
2:38 |
10:33 |
161 158-164 |
14/0 |
4.75 |
51:18 |
2:20 |
9:18 |
165 160-168 |
4/7 |
5.00 |
54:13 |
2:55 |
11:38 |
158 148-162 |
15/1 |
5.25 |
58:41 |
4:28 +1:54
|
17:54 |
160 150-168 |
0/9 |
5.50 |
1:01:19 |
2:37 |
10:30 |
160 156-162 |
0/14 |
5.75 |
1:04:21 |
3:03 |
12:11 |
155 134-162 |
4/8 |
6.00 |
1:08:08 |
3:47 |
15:07 |
148 134-154 |
12/1 |
6.25 |
1:11:57 |
3:49 |
15:15 |
148 142-150 |
10/5 |
6.50 |
1:15:27 |
3:30 |
14:00 |
149 146-154 |
10/1 |
6.75 |
1:18:36 |
3:09 |
12:35 |
153 150-156 |
2/9 |
6.93 |
1:20:46 |
2:10 |
12:20 |
155 150-156 |
3/6 |
Elevation
Biggest Climbs (m) |
Min/mi |
20 3.5% |
10:00
|
20 3.6% |
16:02
|
18 3.6% |
13:54
|
16 3.8% |
11:36
|
16 2.6% |
15:18
|
12 2.1% |
10:11
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
74.1 |
163 |
5.7 |
59:22 |
10:46 |
Walk |
23.6 |
148 |
1.2 |
19:30 |
15:46 |
Pause |
2.3 |
- |
- |
1:54 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:41 |
40.04% |
More |
800m |
4:32 |
9:08 |
45.28% |
More |
1km |
5:40 |
9:08 |
47.17% |
More |
Mile |
9:14 |
9:14 |
49.16% |
More |
5k |
29:46 |
9:35 |
51.98% |
More |
5 miles |
52:13 |
10:27 |
48.37% |
More |
10k |
1:11:21 |
11:29 |
44.25% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:08 |
10:08 |
44.82 |
5km |
33:43 |
10:51 |
45.88 |
5M |
55:50 |
11:10 |
45.24 |
10km |
1:10:18 |
11:19 |
44.91 |
10M |
1:56:25 |
11:39 |
44.89 |
Half |
2:34:59 |
11:50 |
44.31 |
20M |
4:02:42 |
12:08 |
44.83 |
Mara |
5:23:08 |
12:20 |
44.90 |
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