Thu 19th Apr 2018 at 6:00pm by Ebb
Run > Easy
- Terrible
-
Time
11:49
-
Miles
1.09
-
Min/mi
10:50
-
Pacing
96.4%
-
WAVA
40.95
-
Stride(cm)
85
-
Cals
55
-
Cadence
175
-
Asc(m)
42
-
Surface
Road
Notes & Comments
The traditional pre-marathon Costa run but felt awful after 2 days off work with IBS flare up. Had a stitch the whole way.
Split Summary
===
1) 1m - 10:48(10:48/m) 51cal 5.55/8.41mph
2) 0.09m - 1:01(11:50/m) 4cal 5.07/5.68mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
42 |
42 |
11:12 |
175 172-176 |
0.13 |
1:23 |
41 |
10:59 |
175 174-176 |
0.19 |
2:01 |
38 |
10:08 |
174 168-176 |
0.25 |
2:46 |
44 |
11:49 |
174 172-176 |
0.31 |
3:28 |
42 |
11:14 |
175 174-176 |
0.38 |
4:08 |
41 |
10:48 |
177 176-178 |
0.44 |
4:49 |
41 |
10:51 |
177 176-178 |
0.50 |
5:28 |
39 |
10:26 |
177 176-180 |
0.56 |
6:10 |
42 |
11:11 |
176 176-178 |
0.63 |
6:50 |
40 |
10:46 |
176 176-178 |
0.69 |
7:30 |
39 |
10:31 |
176 176-178 |
0.75 |
8:10 |
41 |
10:52 |
168 120-178 |
0.81 |
8:48 |
38 |
10:07 |
176 176-176 |
0.88 |
9:28 |
40 |
10:34 |
176 174-176 |
0.94 |
10:09 |
41 |
10:51 |
177 176-178 |
1.00 |
10:48 |
39 |
10:31 |
176 174-176 |
1.06 |
11:30 |
42 |
11:07 |
176 174-176 |
1.09 |
11:49 |
19 |
14:06 |
169 162-176 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
175 |
1.1 |
11:47 |
10:52 |
Walk |
0.3 |
120 |
0 |
2 |
36:57 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:34 |
10:20 |
34.78% |
More |
800m |
5:17 |
10:38 |
37.41% |
More |
1km |
6:37 |
10:39 |
38.93% |
More |
Mile |
10:42 |
10:42 |
40.96% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:47 |
10:47 |
40.67 |
5km |
35:52 |
11:33 |
42.72 |
5M |
59:24 |
11:53 |
42.08 |
10km |
1:14:47 |
12:02 |
41.83 |
10M |
2:03:50 |
12:23 |
41.51 |
Half |
2:44:52 |
12:35 |
40.66 |
20M |
4:18:11 |
12:55 |
40.74 |
Mara |
5:43:44 |
13:07 |
40.45 |
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