-
Time
36:45
-
Miles
3.27
-
Min/mi
11:14
-
Pacing
83%
-
WAVA
43.28
-
Cals
404
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Drills
4 sets of, low knees, marching, high knees, butt flicks, side shuffles, straight leg extensions, skipping, walkinglunges
then 6 x 20s fast
Split Summary
===
1) 2.41m - 27:45(11:32/m) 298cal 5.2/0mph
2) 0.06m - 23(6:14/m) 7cal 9.61/0mph
3) 0.07m - 54(13:23/m) 9cal 4.49/0mph
4) 0.06m - 20(6:09/m) 6cal 9.75/0mph
5) 0.07m - 54(13:03/m) 9cal 4.6/0mph
6) 0.06m - 21(6:12/m) 6cal 9.69/0mph
7) 0.07m - 1:00(14:48/m) 8cal 4.06/0mph
8) 0.06m - 21(6:11/m) 6cal 9.72/0mph
9) 0.06m - 55(14:31/m) 8cal 4.13/0mph
10) 0.05m - 20(6:22/m) 6cal 9.43/0mph
11) 0.32m - 3:32(11:04/m) 41cal 5.42/0mph
27:45 23 54 20 54 21 1:00 21 55 20 3:32
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
1:25 |
1:25 |
11:20 |
2/1 |
0.25 |
2:42 |
1:17 |
10:19 |
2/1 |
0.38 |
3:57 |
1:15 |
9:59 |
0/4 |
0.50 |
5:11 |
1:14 |
9:51 |
4/1 |
0.63 |
6:23 |
1:12 |
9:35 |
2/2 |
0.75 |
7:45 |
1:22 |
10:57 |
2/1 |
0.88 |
9:01 |
1:16 |
10:07 |
2/2 |
1.00 |
10:46 |
1:45 |
14:00 |
2/2 |
1.13 |
12:51 |
2:05 |
16:38 |
2/2 |
1.25 |
14:26 |
1:36 |
12:45 |
2/1 |
1.38 |
15:43 |
1:17 |
10:14 |
1/2 |
1.50 |
16:57 |
1:14 |
9:54 |
2/1 |
1.63 |
18:28 |
1:31 |
12:08 |
2/2 |
1.75 |
20:12 |
1:44 |
13:49 |
2/1 |
1.88 |
21:50 |
1:38 |
13:03 |
2/2 |
2.00 |
23:14 |
1:25 |
11:16 |
2/2 |
2.13 |
24:35 |
1:21 |
10:44 |
2/2 |
2.25 |
26:09 |
1:34 |
12:35 |
2/2 |
2.38 |
27:18 |
1:09 |
9:12 |
1/2 |
2.50 |
28:35 |
1:16 +1
|
10:11 |
2/2 |
2.63 |
29:51 |
1:16 |
10:09 |
2/2 |
2.75 |
31:07 |
1:16 |
10:08 |
2/2 |
2.88 |
32:26 |
1:19 |
10:35 |
2/2 |
3.00 |
33:44 |
1:18 |
10:21 |
3/2 |
3.13 |
35:05 |
1:21 |
10:48 |
1/3 |
3.25 |
36:30 |
1:26 |
11:24 |
1/1 |
3.27 |
36:46 |
16 |
12:09 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:20 |
9:23 |
36.36% |
More |
800m |
4:54 |
9:52 |
40.88% |
More |
1km |
6:13 |
9:59 |
42.06% |
More |
Mile |
10:21 |
10:21 |
42.84% |
More |
5k |
34:49 |
11:12 |
43.34% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:13 |
10:13 |
43.38 |
5km |
34:46 |
11:11 |
43.40 |
5M |
58:10 |
11:38 |
42.30 |
10km |
1:13:34 |
11:50 |
41.80 |
10M |
2:03:03 |
12:18 |
41.33 |
Half |
2:44:45 |
12:35 |
40.55 |
20M |
4:20:18 |
13:01 |
40.67 |
Mara |
5:48:33 |
13:18 |
40.50 |
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