Sun 4th Mar 2018 at 10:00am by Mr AL
Run > General
-
Time
2:00:30
-
Miles
10.10
-
Min/mi
11:56
-
Pacing
79%
-
WAVA
42.27
-
Stride(cm)
82
-
Cals
1253
-
Cadence
165
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
1 comments
LSR with about a dozen RRs. Slow last 2 miles as with Jo Jones (ITB hassles)
Split Summary
===
1) 1m - 12:00(12:00/m) 123cal 5/5.47mph
2) 1m - 11:39(11:39/m) 121cal 5.15/6.95mph
3) 1m - 11:58(11:58/m) 128cal 5.01/5.61mph
4) 1m - 10:56(10:56/m) 131cal 5.48/8.97mph
5) 1m - 11:39(11:39/m) 128cal 5.15/5.74mph
6) 1m - 11:34(11:34/m) 128cal 5.19/9.71mph
7) 1m - 11:26(11:26/m) 132cal 5.25/5.57mph
8) 1m - 12:19(12:19/m) 118cal 4.87/5.63mph
9) 1m - 12:43(12:43/m) 122cal 4.72/7.18mph
10) 1m - 12:57(12:57/m) 111cal 4.63/5.13mph
11) 0.1m - 1:20(12:38/m) 11cal 4.75/4.97mph
12:00 11:39 11:58 10:56 11:39 11:34 11:26 12:19 12:43 12:57 1:20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
6:09 |
6:09 |
12:18 |
162 140-168 |
9/12 |
1.00 |
11:59 |
5:50 |
11:41 |
167 160-172 |
7/10 |
1.50 |
17:58 |
5:59 |
11:58 |
169 166-174 |
7/10 |
2.00 |
23:39 |
5:40 |
11:21 |
168 156-174 |
19/7 |
2.50 |
29:43 |
6:04 |
12:09 |
164 146-170 |
2/9 |
3.00 |
35:37 |
5:54 |
11:48 |
165 158-170 |
5/9 |
3.50 |
40:55 |
5:18 |
10:37 |
165 156-170 |
8/8 |
4.00 |
46:33 |
5:38 |
11:16 |
166 164-170 |
8/2 |
4.50 |
53:56 |
7:22 +1:35
|
14:45 |
166 120-172 |
13/5 |
5.00 |
59:47 |
5:52 |
11:43 |
165 116-172 |
4/8 |
5.50 |
1:05:36 |
5:48 |
11:37 |
166 160-174 |
10/9 |
6.00 |
1:11:21 |
5:45 |
11:30 |
167 160-172 |
7/10 |
6.50 |
1:17:00 |
5:40 |
11:19 |
166 156-172 |
12/13 |
7.00 |
1:22:47 |
5:46 |
11:32 |
168 164-172 |
9/1 |
7.50 |
1:28:49 |
6:03 |
12:06 |
167 154-172 |
7/6 |
8.00 |
1:35:06 |
6:17 |
12:33 |
169 158-172 |
5/4 |
8.50 |
1:40:56 |
5:50 |
11:39 |
170 164-174 |
3/8 |
9.00 |
1:47:49 |
6:53 |
13:47 |
151 116-172 |
6/4 |
9.50 |
1:53:54 |
6:05 |
12:11 |
168 160-172 |
9/6 |
10.00 |
2:00:45 |
6:51 |
13:43 |
148 110-172 |
4/14 |
10.09 |
2:01:57 |
1:12 |
12:56 |
164 162-168 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.5 |
166 |
9.7 |
1:53:52 |
11:52 |
Walk |
5.3 |
120 |
0.4 |
6:30 |
18:05 |
Pause |
1.3 |
- |
- |
1:35 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:19 |
9:20 |
36.30% |
More |
800m |
5:11 |
10:26 |
38.30% |
More |
1km |
6:34 |
10:35 |
39.39% |
More |
Mile |
10:49 |
10:49 |
40.65% |
More |
5k |
35:45 |
11:30 |
41.86% |
More |
5 miles |
58:51 |
11:46 |
41.46% |
More |
10k |
1:13:14 |
11:47 |
41.62% |
More |
10 miles |
2:00:42 |
12:04 |
41.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:23 |
10:23 |
42.34 |
5km |
34:32 |
11:07 |
43.34 |
5M |
57:11 |
11:26 |
42.66 |
10km |
1:12:00 |
11:35 |
42.34 |
10M |
1:59:14 |
11:55 |
42.28 |
Half |
2:38:45 |
12:07 |
41.71 |
20M |
4:08:36 |
12:26 |
42.20 |
Mara |
5:30:59 |
12:38 |
42.27 |
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