Fri 2nd Mar 2018 at 4:00pm by K5 Gus
Run > General
-
Time
23:21
-
Miles
2.44
-
Min/mi
9:34
-
Pacing
92%
-
WAVA
49.79
-
Stride(cm)
96
-
Cals
290
-
Cadence
176
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
First run for a week. Achilles felt fine, but then it also felt fine last Friday but was anything but fine on Saturday morning, so have to wait and see how things are tomorrow.
Was a slower and much shorter run today than last week, so hopefully will be better.
Split Summary
===
1) 1m - 9:33(9:33/m) 119cal 6.28/7.66mph
2) 1m - 9:15(9:15/m) 119cal 6.49/7.1mph
3) 0.44m - 4:33(10:24/m) 52cal 5.77/6.32mph
-
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.
|
0.13 |
1:02 |
1:02 |
8:18 |
172 100-182 |
0/15 |
0.25 |
2:06 |
1:03 |
8:28 |
177 174-184 |
1/1 |
0.38 |
3:18 |
1:12 |
9:35 |
176 174-182 |
6/1 |
0.50 |
4:33 |
1:15 |
10:02 |
177 172-180 |
4/0 |
0.63 |
5:49 |
1:16 |
10:11 |
176 172-180 |
8/0 |
0.75 |
7:09 |
1:20 |
10:38 |
175 172-178 |
6/0 |
0.88 |
8:21 |
1:13 |
9:41 |
175 174-180 |
2/4 |
1.00 |
9:33 |
1:11 |
9:30 |
175 174-178 |
3/7 |
1.13 |
10:41 |
1:08 |
9:06 |
180 176-186 |
0/26 |
1.25 |
11:48 |
1:06 |
8:52 |
177 174-184 |
1/2 |
1.38 |
13:03 |
1:15 |
10:00 |
176 174-180 |
3/3 |
1.50 |
14:14 |
1:11 |
9:28 |
176 174-178 |
5/0 |
1.63 |
15:25 |
1:11 |
9:32 |
176 174-180 |
1/4 |
1.75 |
16:32 |
1:07 |
8:54 |
176 174-182 |
1/4 |
1.88 |
17:39 |
1:07 |
8:57 |
176 174-178 |
0/3 |
2.00 |
18:49 |
1:10 |
9:19 |
177 174-180 |
1/2 |
2.13 |
20:06 |
1:17 |
10:16 |
174 170-176 |
8/0 |
2.25 |
21:24 |
1:18 |
10:23 |
175 174-178 |
7/1 |
2.38 |
22:43 |
1:19 |
10:35 |
175 174-178 |
9/2 |
2.44 |
23:20 |
37 |
10:12 |
176 172-184 |
6/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
176 |
2.4 |
23:16 |
9:35 |
Walk |
0.3 |
100 |
0 |
4 |
9:11 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:20 |
40.64% |
More |
800m |
4:31 |
9:04 |
44.07% |
More |
1km |
5:44 |
9:14 |
45.17% |
More |
Mile |
9:15 |
9:15 |
47.54% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:37 |
8:37 |
51.02 |
5km |
30:35 |
9:51 |
48.94 |
5M |
52:04 |
10:25 |
46.86 |
10km |
1:06:22 |
10:41 |
45.93 |
10M |
1:52:58 |
11:18 |
44.63 |
Half |
2:32:45 |
11:40 |
43.35 |
20M |
4:05:06 |
12:15 |
42.81 |
Mara |
5:31:27 |
12:39 |
42.21 |
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