Thu 19th Apr 2018 at 8:00pm by ChrisHurk
Run > Warm Down
- warm
-
Time
12:01
-
Miles
1.27
-
Min/mi
9:28
-
Pacing
52.2%
-
WAVA
45.54
-
Stride(cm)
97
-
Cals
217
-
Cadence
175
-
Asc(m)
42
-
Surface
Trail
Notes & Comments
Took dogs out when arrived home as a warm down
Split Summary
===
1) 1m - 9:33(9:33/m) 172cal 6.29/7.93mph
2) 0.27m - 2:28(9:10/m) 45cal 6.55/7.06mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
33 |
33 |
8:51 |
178 174-184 |
0.13 |
1:12 |
38 |
10:15 |
175 174-178 |
0.19 |
1:49 |
38 |
10:06 |
175 174-176 |
0.25 |
2:27 |
38 |
10:04 |
178 176-178 |
0.31 |
3:03 |
36 |
9:33 |
177 176-178 |
0.38 |
3:40 |
37 |
9:45 |
177 174-180 |
0.44 |
4:56 |
1:17 +48
|
20:29 |
175 120-186 |
0.50 |
5:36 |
40 |
10:36 |
181 178-184 |
0.56 |
6:12 |
36 |
9:34 |
184 184-184 |
0.63 |
6:49 |
38 |
10:01 |
181 176-186 |
0.69 |
8:52 |
2:02 +1:31
|
32:37 |
153 120-180 |
0.75 |
9:26 |
35 |
9:15 |
178 174-188 |
0.81 |
10:01 |
35 |
9:17 |
178 174-184 |
0.88 |
10:37 |
36 |
9:29 |
179 174-184 |
0.94 |
11:37 |
1:00 +29
|
16:06 |
171 120-184 |
1.00 |
12:19 |
42 |
11:16 |
176 172-178 |
1.06 |
12:53 |
34 |
9:01 |
175 174-176 |
1.13 |
13:28 |
35 |
9:22 |
176 174-178 |
1.19 |
14:01 |
33 |
8:40 |
176 174-178 |
1.25 |
14:38 |
37 |
9:51 |
177 174-178 |
1.27 |
14:46 |
8 |
8:39 |
178 178-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
81.8 |
178 |
1.2 |
11:39 |
11:13 |
Walk |
4.7 |
120 |
0 |
48 |
37:56 |
Pause |
13.6 |
- |
- |
2:19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:17 |
9:10 |
35.51% |
More |
800m |
4:45 |
9:33 |
39.79% |
More |
1km |
5:56 |
9:33 |
41.52% |
More |
Mile |
9:33 |
9:33 |
43.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:20 |
9:20 |
44.94 |
5km |
31:01 |
9:59 |
46.00 |
5M |
51:22 |
10:16 |
45.19 |
10km |
1:04:40 |
10:24 |
44.81 |
10M |
1:47:05 |
10:43 |
44.71 |
Half |
2:22:35 |
10:53 |
44.07 |
20M |
3:43:17 |
11:10 |
44.59 |
Mara |
4:57:16 |
11:21 |
44.66 |
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