Sun 4th Mar 2018 at 3:00pm by mole-thing
Run > Recovery Run
-
Time
1:12:48
-
Miles
4.84
-
Min/mi
15:02
-
Pacing
88%
-
WAVA
33.57
-
Stride(cm)
74
-
Cals
485
-
Cadence
144
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 12:44(12:44/m) 122cal 4.71/11.08mph
2) 1m - 14:22(14:22/m) 99cal 4.17/5.03mph
3) 1m - 15:55(15:55/m) 91cal 3.77/4.34mph
4) 1m - 15:47(15:47/m) 94cal 3.8/5.51mph
5) 0.84m - 13:59(16:33/m) 79cal 3.62/4.57mph
12:44 14:22 15:55 15:47 13:59
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:08 |
3:08 |
12:33 |
154 122-162 |
10/3 |
0.50 |
6:10 |
3:02 |
12:09 |
156 148-160 |
6/5 |
0.75 |
9:27 |
3:16 |
13:05 |
154 148-160 |
14/2 |
1.00 |
12:44 |
3:17 |
13:08 |
151 144-162 |
5/1 |
1.25 |
15:51 |
3:07 |
12:30 |
155 144-160 |
2/3 |
1.50 |
19:20 |
3:28 |
13:54 |
149 142-154 |
5/3 |
1.75 |
23:11 |
3:51 |
15:24 |
144 138-148 |
4/7 |
2.00 |
27:06 |
3:55 |
15:42 |
142 130-148 |
3/11 |
2.25 |
31:02 |
3:56 |
15:45 |
143 138-148 |
1/14 |
2.50 |
35:05 |
4:03 |
16:12 |
139 122-142 |
5/10 |
2.75 |
38:59 |
3:53 |
15:34 |
141 138-144 |
3/12 |
3.00 |
43:01 |
4:02 |
16:09 |
139 134-142 |
4/9 |
3.25 |
46:43 |
3:42 |
14:49 |
142 134-152 |
0/8 |
3.50 |
50:48 |
4:05 |
16:18 |
138 126-142 |
2/6 |
3.75 |
54:56 |
4:08 |
16:32 |
136 132-142 |
7/4 |
4.00 |
58:48 |
3:52 |
15:29 |
140 134-150 |
3/3 |
4.25 |
1:02:53 |
4:04 |
16:18 |
140 134-146 |
7/3 |
4.50 |
1:07:05 |
4:12 |
16:49 |
139 136-146 |
11/4 |
4.75 |
1:11:19 |
4:14 |
16:56 |
138 134-144 |
15/2 |
4.84 |
1:12:43 |
1:24 |
15:32 |
140 128-144 |
3/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
31.4 |
152 |
1.8 |
22:52 |
13:02 |
Walk |
68.6 |
139 |
3.1 |
49:51 |
16:09 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:55 |
11:42 |
29.72% |
More |
800m |
6:03 |
12:10 |
33.97% |
More |
1km |
7:39 |
12:19 |
34.97% |
More |
Mile |
12:38 |
12:38 |
35.96% |
More |
5k |
44:33 |
14:20 |
34.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
13:41 |
13:41 |
33.19 |
5km |
45:30 |
14:39 |
34.00 |
5M |
1:15:21 |
15:04 |
33.52 |
10km |
1:34:52 |
15:16 |
33.28 |
10M |
2:37:06 |
15:43 |
33.27 |
Half |
3:29:10 |
15:58 |
32.83 |
20M |
5:27:33 |
16:23 |
33.22 |
Mara |
7:16:07 |
16:39 |
33.27 |
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