Thu 14th Jun 2018 at 6:00pm by derwenttony
Run > Coaching
- warm
-
Time
1:04:46
-
Miles
3.63
-
Min/mi
17:51
-
Pacing
26%
-
WAVA
28.31
-
Stride(cm)
57
-
Cals
421
-
Cadence
159
-
Asc(m)
42
-
Hillscore
3
-
Surface
Mixed
Notes & Comments
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:26 |
1:26 +1
|
11:28 |
148 108-160 |
1/0 |
0.25 |
2:38 |
1:12 |
9:35 |
158 154-160 |
4/0 |
0.38 |
4:04 |
1:26 |
11:32 |
157 154-160 |
3/1 |
0.50 |
5:17 |
1:12 |
9:37 |
158 156-160 |
1/0 |
0.63 |
6:35 |
1:19 |
10:29 |
158 156-160 |
2/0 |
0.75 |
7:56 |
1:21 |
10:47 |
157 152-160 |
2/0 |
0.88 |
9:13 |
1:17 |
10:17 |
158 156-160 |
0/2 |
1.00 |
10:19 |
1:06 |
8:50 |
157 154-158 |
1/3 |
1.13 |
11:36 |
1:17 |
10:14 |
157 154-160 |
1/1 |
1.25 |
12:49 |
1:13 |
9:44 |
155 154-156 |
0/6 |
1.38 |
14:05 |
1:16 |
10:07 |
156 154-164 |
2/2 |
1.50 |
15:21 |
1:15 |
10:04 |
157 156-160 |
3/0 |
1.63 |
22:08 |
6:48 |
54:22 |
145 98-156 |
9/2 |
1.75 |
26:46 |
4:37 |
36:58 |
145 114-242 |
4/4 |
1.88 |
31:52 |
5:07 |
40:56 |
187 120-244 |
3/5 |
2.00 |
36:33 |
4:41 |
37:27 |
154 108-206 |
4/4 |
2.13 |
38:57 |
2:23 |
19:08 |
172 90-202 |
4/5 |
2.25 |
40:58 |
2:01 |
16:06 |
155 88-190 |
5/4 |
2.38 |
41:58 |
1:00 |
8:01 |
156 152-158 |
4/2 |
2.50 |
46:00 |
4:03 |
32:22 |
159 96-196 |
4/5 |
2.63 |
47:42 |
1:42 |
13:32 |
193 120-208 |
2/2 |
2.75 |
50:06 |
2:24 |
19:15 |
183 102-216 |
3/4 |
2.88 |
52:35 |
2:28 |
19:45 |
172 88-202 |
4/2 |
3.00 |
54:30 |
1:55 |
15:23 |
169 98-200 |
1/5 |
3.13 |
58:08 |
3:38 |
29:05 |
136 88-152 |
3/9 |
3.25 |
59:27 |
1:19 |
10:30 |
153 150-156 |
0/11 |
3.38 |
1:00:42 |
1:15 |
9:59 |
153 152-156 |
0/3 |
3.50 |
1:01:58 |
1:17 |
10:13 |
156 154-158 |
2/1 |
3.62 |
1:04:14 |
2:16 |
18:50 |
139 102-156 |
4/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
67.9 |
165 |
3.3 |
43:38 |
13:24 |
Walk |
31.5 |
112 |
0.4 |
20:14 |
55:49 |
Still |
0.6 |
- |
- |
22 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:17 |
37.71% |
More |
800m |
4:49 |
9:42 |
42.96% |
More |
1km |
6:01 |
9:42 |
44.78% |
More |
Mile |
10:00 |
10:00 |
45.83% |
More |
5k |
57:37 |
18:33 |
27.08% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
16:49 |
16:49 |
27.23 |
5km |
55:02 |
17:43 |
28.35 |
5M |
1:30:31 |
18:06 |
28.15 |
10km |
1:53:37 |
18:17 |
28.04 |
10M |
3:06:51 |
18:41 |
28.23 |
Half |
4:07:49 |
18:55 |
27.97 |
20M |
6:25:42 |
19:17 |
28.48 |
Mara |
8:31:32 |
19:31 |
28.63 |
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