Tue 26th Jun 2018 at 7:00pm by snogard
Run > Run-Walk
- Good
- v warm
-
Time
39:01
-
Miles
2.20
-
Min/mi
17:44
-
Pacing
86.3%
-
WAVA
32.44
-
Stride(cm)
69
-
Cals
148
-
Cadence
132
-
Asc(m)
42
-
Hillscore
4
-
Surface
Trail
Notes & Comments
3 comments
1st attempt at movement since th operation, very hot, felt a little sick at times, but managed with the couple of miles planned
Split Summary
===
1) 0.07m - 1:00(13:51/m) 4cal 4.33/4.72mph
2) 0.11m - 2:00(18:31/m) 9cal 3.24/4.22mph
3) 0.08m - 1:00(12:57/m) 4cal 4.63/4.32mph
4) 0.1m - 2:00(19:36/m) 7cal 3.06/4.32mph
5) 0.06m - 1:00(15:41/m) 4cal 3.83/3.59mph
6) 0.1m - 2:00(20:23/m) 7cal 2.94/3.57mph
7) 0.07m - 1:00(13:40/m) 4cal 4.39/4.17mph
8) 0.09m - 2:00(22:59/m) 6cal 2.61/4.15mph
9) 0.05m - 1:00(19:03/m) 3cal 3.15/3.01mph
10) 0.1m - 2:00(20:53/m) 7cal 2.87/3.26mph
11) 0.07m - 1:00(14:49/m) 4cal 4.05/3.63mph
12) 0.11m - 2:00(18:52/m) 8cal 3.18/3.76mph
13) 0.07m - 1:00(13:29/m) 4cal 4.45/4.17mph
14) 0.1m - 2:00(20:05/m) 8cal 2.99/4.24mph
15) 0.06m - 1:00(16:35/m) 3cal 3.62/3.32mph
16) 0.08m - 2:00(26:39/m) 5cal 2.25/3.38mph
17) 0.07m - 1:00(14:14/m) 4cal 4.22/3.86mph
18) 0.11m - 2:00(18:47/m) 8cal 3.19/3.86mph
19) 0.06m - 1:00(16:07/m) 3cal 3.72/3.78mph
20) 0.1m - 2:00(19:48/m) 8cal 3.03/3.28mph
21) 0.07m - 1:00(14:17/m) 4cal 4.2/3.82mph
22) 0.1m - 2:00(19:21/m) 8cal 3.1/3.84mph
23) 0.08m - 1:00(12:59/m) 4cal 4.62/4.13mph
24) 0.11m - 2:00(17:50/m) 9cal 3.36/4.34mph
25) 0.08m - 1:00(12:32/m) 4cal 4.78/4.55mph
26) 0.11m - 2:00(18:57/m) 9cal 3.17/4.55mph
1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
52 |
52 |
13:46 |
154 122-164 |
0/0 |
0.13 |
1:54 |
1:03 |
16:46 |
126 120-158 |
1/0 |
0.19 |
3:06 |
1:11 |
19:02 |
121 106-162 |
1/1 |
0.25 |
3:54 |
48 |
12:51 |
159 156-162 |
0/1 |
0.31 |
5:04 |
1:10 |
18:39 |
126 114-158 |
0/9 |
0.38 |
6:13 |
1:09 |
18:26 |
118 110-156 |
0/11 |
0.44 |
7:21 |
1:08 |
18:00 |
149 112-154 |
7/1 |
0.50 |
8:34 |
1:14 |
19:37 |
112 108-116 |
1/1 |
0.56 |
9:33 |
59 |
15:47 |
139 108-162 |
0/2 |
0.63 |
10:40 |
1:07 |
17:46 |
134 116-158 |
1/1 |
0.69 |
12:04 |
1:24 |
22:20 |
126 120-156 |
2/2 |
0.75 |
13:19 |
1:15 |
20:07 |
149 112-160 |
0/6 |
0.81 |
14:33 |
1:14 |
19:44 |
111 110-112 |
1/2 |
0.88 |
15:37 |
1:04 |
17:04 |
141 122-160 |
7/0 |
0.94 |
16:43 |
1:06 |
17:35 |
138 114-158 |
6/0 |
1.00 |
17:56 |
1:13 |
19:24 |
119 112-122 |
1/3 |
1.06 |
18:48 |
52 |
13:52 |
159 154-162 |
0/3 |
1.13 |
19:51 |
1:03 |
16:52 |
121 112-156 |
1/0 |
1.19 |
21:11 |
1:19 |
21:12 |
123 114-156 |
2/1 |
1.25 |
22:16 |
1:05 |
17:25 |
145 106-156 |
6/0 |
1.31 |
23:59 |
1:43 |
27:22 |
118 104-122 |
8/0 |
1.38 |
24:53 |
54 |
14:32 |
154 148-158 |
4/0 |
1.44 |
26:03 |
1:10 |
18:32 |
118 110-148 |
1/2 |
1.50 |
27:07 |
1:04 |
17:10 |
141 114-228 |
0/3 |
1.56 |
28:13 |
1:06 |
17:42 |
150 110-162 |
2/1 |
1.63 |
29:23 |
1:09 |
18:31 |
125 110-156 |
0/7 |
1.69 |
30:28 |
1:05 |
17:25 |
126 110-158 |
6/0 |
1.75 |
31:29 |
1:01 |
16:18 |
139 100-162 |
0/1 |
1.81 |
32:45 |
1:15 |
20:08 |
112 110-114 |
0/1 |
1.88 |
33:37 |
52 |
14:00 |
145 112-160 |
0/1 |
1.94 |
34:37 |
1:00 |
16:01 |
135 110-160 |
0/1 |
2.00 |
35:44 |
1:07 |
17:44 |
110 88-122 |
2/1 |
2.06 |
36:35 |
52 |
13:45 |
148 110-160 |
0/1 |
2.13 |
37:35 |
1:00 |
15:55 |
142 112-160 |
1/0 |
2.19 |
38:46 |
1:11 |
18:55 |
113 110-116 |
0/1 |
2.20 |
39:00 |
14 |
18:28 |
112 112-112 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
37.1 |
157 |
1 |
14:27 |
14:40 |
Walk |
62.9 |
115 |
1.2 |
24:33 |
20:13 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
3:43 |
14:58 |
28.32% |
More |
800m |
8:03 |
16:11 |
29.76% |
More |
1km |
10:17 |
16:33 |
30.20% |
More |
Mile |
17:33 |
17:33 |
29.80% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
16:23 |
16:23 |
31.92 |
5km |
57:02 |
18:21 |
32.04 |
5M |
1:36:16 |
19:15 |
31.06 |
10km |
2:02:15 |
19:40 |
30.66 |
10M |
3:26:20 |
20:38 |
30.03 |
Half |
4:37:42 |
21:12 |
29.19 |
20M |
7:22:18 |
22:07 |
28.96 |
Mara |
9:55:16 |
22:43 |
28.57 |
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