Sun 8th Jul 2018 at 6:00pm by mole-thing
Run > Easy
- warm
-
Time
56:47
-
Miles
4.74
-
Min/mi
11:59
-
Pacing
80%
-
WAVA
42.51
-
Stride(cm)
85
-
Cals
595
-
Cadence
159
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 12:13(12:13/m) 132cal 4.91/6.74mph
2) 1m - 11:35(11:35/m) 134cal 5.18/5.93mph
3) 1m - 13:21(13:21/m) 113cal 4.49/5.74mph
4) 1m - 12:38(12:38/m) 113cal 4.75/6.7mph
5) 0.74m - 7:01(9:27/m) 103cal 6.35/7.64mph
12:13 11:35 13:21 12:38 7:01
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:34 |
3:34 |
14:16 |
152 146-160 |
2/8 |
0.50 |
6:25 |
2:51 |
11:26 |
159 152-162 |
4/11 |
0.75 |
9:27 |
3:01 |
12:05 |
161 156-166 |
4/12 |
1.00 |
12:12 |
2:45 |
11:02 |
160 154-168 |
5/7 |
1.25 |
15:01 |
2:49 |
11:16 |
159 154-160 |
6/8 |
1.50 |
18:11 |
3:10 |
12:40 |
154 148-158 |
11/3 |
1.75 |
20:50 |
2:39 |
10:37 |
159 154-162 |
3/11 |
2.00 |
23:47 |
2:56 |
11:46 |
158 154-162 |
4/6 |
2.25 |
27:02 |
3:15 |
13:00 |
156 138-160 |
4/2 |
2.50 |
30:49 |
3:47 +12
|
15:07 |
155 122-160 |
10/1 |
2.75 |
34:07 |
3:18 |
13:13 |
155 148-158 |
9/5 |
3.00 |
37:20 |
3:14 |
12:55 |
156 152-160 |
4/3 |
3.25 |
41:22 |
4:02 +34
|
16:07 |
153 146-158 |
13/2 |
3.50 |
44:37 |
3:15 |
13:01 |
155 148-162 |
7/6 |
3.75 |
47:46 |
3:09 |
12:34 |
161 152-168 |
4/9 |
4.00 |
50:32 |
2:47 |
11:06 |
164 158-168 |
4/3 |
4.25 |
52:54 |
2:22 |
9:26 |
167 160-170 |
2/5 |
4.50 |
55:16 |
2:22 |
9:30 |
165 156-168 |
4/3 |
4.74 |
57:33 |
2:17 |
9:25 |
167 162-170 |
9/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
77.6 |
160 |
3.9 |
44:29 |
11:30 |
Walk |
21.1 |
150 |
0.8 |
12:18 |
15:13 |
Pause |
1.3 |
- |
- |
46 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:17 |
9:12 |
38.07% |
More |
800m |
4:36 |
9:15 |
45.02% |
More |
1km |
5:48 |
9:20 |
46.51% |
More |
Mile |
9:52 |
9:52 |
46.42% |
More |
5k |
37:55 |
12:12 |
41.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:55 |
10:55 |
41.95 |
5km |
36:17 |
11:41 |
43.00 |
5M |
1:00:05 |
12:01 |
42.41 |
10km |
1:15:39 |
12:10 |
42.12 |
10M |
2:05:17 |
12:32 |
42.10 |
Half |
2:46:48 |
12:44 |
41.55 |
20M |
4:21:13 |
13:04 |
42.05 |
Mara |
5:47:46 |
13:16 |
42.11 |
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