-
Time
44:12
-
Miles
4.72
-
Min/mi
9:22
-
Pacing
90%
-
WAVA
51.65
-
Stride(cm)
104
-
Cals
743
-
Cadence
166
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Lee hill to the 2 mile turn, then reverse Ellesmere College loop. With Isi.
Split Summary
===
1) 1m - 8:58(8:58/m) 156cal 6.7/8.04mph
2) 1m - 9:14(9:14/m) 158cal 6.5/7.28mph
3) 1m - 9:27(9:27/m) 156cal 6.35/10.73mph
4) 1m - 9:39(9:39/m) 160cal 6.22/8.62mph
5) 0.72m - 6:55(9:39/m) 113cal 6.22/6.55mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
2:21 |
2:21 |
9:23 |
169 162-172 |
0.50 |
4:35 |
2:14 |
8:55 |
169 160-172 |
0.75 |
6:46 |
2:11 |
8:45 |
171 168-178 |
1.00 |
8:57 |
2:11 |
8:44 |
169 164-174 |
1.25 |
11:04 |
2:07 |
8:28 |
169 166-174 |
1.50 |
13:21 |
2:17 |
9:08 |
165 160-168 |
1.75 |
16:05 |
2:45 +25
|
10:59 |
160 120-168 |
2.00 |
18:36 |
2:30 |
10:01 |
167 164-168 |
2.25 |
20:59 |
2:24 |
9:34 |
163 158-168 |
2.50 |
23:32 |
2:33 |
10:10 |
164 118-172 |
2.75 |
25:46 |
2:14 |
8:57 |
169 166-172 |
3.00 |
28:02 |
2:17 |
9:06 |
163 158-170 |
3.25 |
30:28 |
2:25 |
9:41 |
161 146-170 |
3.50 |
32:53 |
2:25 |
9:40 |
166 162-174 |
3.75 |
35:12 |
2:19 |
9:17 |
169 162-176 |
4.00 |
37:41 |
2:29 |
9:56 |
166 158-170 |
4.25 |
40:11 |
2:30 |
9:59 |
163 156-166 |
4.50 |
42:32 |
2:21 |
9:25 |
165 154-172 |
4.72 |
44:36 |
2:04 |
9:33 |
167 162-170 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.1 |
166 |
4.7 |
43:45 |
9:27 |
Walk |
1.0 |
133 |
0 |
26 |
10:53 |
Pause |
0.9 |
- |
- |
25 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:18 |
40.59% |
More |
800m |
4:14 |
8:31 |
46.52% |
More |
1km |
5:19 |
8:33 |
48.31% |
More |
Mile |
8:36 |
8:36 |
50.75% |
More |
5k |
28:57 |
9:19 |
51.29% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:42 |
8:42 |
50.13 |
5km |
28:32 |
9:11 |
52.03 |
5M |
46:57 |
9:23 |
51.52 |
10km |
58:57 |
9:29 |
51.26 |
10M |
1:37:01 |
9:42 |
51.51 |
Half |
2:08:43 |
9:50 |
50.98 |
20M |
3:20:29 |
10:01 |
51.87 |
Mara |
4:26:00 |
10:09 |
52.13 |
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