Mon 9th Jul 2018 at 1:00pm by mgooner71
Run > General
-
Time
2:44:29
-
Miles
21.76
-
Min/mi
7:34
-
Pacing
59%
-
WAVA
66.26
-
Stride(cm)
119
-
Cals
2495
-
Cadence
179
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:23(5:23/km) 69cal 11.16/11.99kmph
2) 1km - 4:55(4:55/km) 72cal 12.21/12.83kmph
3) 1km - 4:40(4:40/km) 72cal 12.84/13.2kmph
4) 1km - 4:51(4:51/km) 71cal 12.35/13.23kmph
5) 1km - 4:44(4:44/km) 72cal 12.68/13.23kmph
6) 1km - 4:36(4:36/km) 72cal 13.04/13.44kmph
7) 1km - 4:45(4:45/km) 72cal 12.61/13.27kmph
8) 1km - 4:31(4:31/km) 69cal 13.27/14.41kmph
9) 1km - 4:28(4:28/km) 72cal 13.44/14.21kmph
10) 1km - 4:39(4:39/km) 73cal 12.9/13.47kmph
11) 1km - 4:42(4:42/km) 70cal 12.77/13.03kmph
12) 1km - 4:38(4:38/km) 69cal 12.94/13.44kmph
13) 1km - 4:38(4:38/km) 72cal 12.95/13.23kmph
14) 1km - 4:24(4:24/km) 68cal 13.65/14.61kmph
15) 1km - 4:32(4:32/km) 72cal 13.24/13.71kmph
16) 1km - 4:37(4:37/km) 71cal 12.98/13.3kmph
17) 1km - 4:53(4:53/km) 69cal 12.29/14.24kmph
18) 1km - 4:52(4:52/km) 71cal 12.34/14.14kmph
19) 1km - 4:47(4:47/km) 72cal 12.55/13.6kmph
20) 1km - 4:45(4:45/km) 71cal 12.63/12.93kmph
21) 1km - 4:50(4:50/km) 74cal 12.41/13.23kmph
22) 1km - 4:43(4:43/km) 70cal 12.71/12.93kmph
23) 1km - 4:57(4:57/km) 73cal 12.11/13.17kmph
24) 1km - 4:37(4:37/km) 72cal 12.99/13.64kmph
25) 1km - 4:41(4:41/km) 72cal 12.79/13.07kmph
26) 1km - 4:39(4:39/km) 70cal 12.89/13.5kmph
27) 1km - 4:36(4:36/km) 72cal 13.05/17kmph
28) 1km - 4:44(4:44/km) 70cal 12.69/13.91kmph
29) 1km - 4:44(4:44/km) 72cal 12.68/13.67kmph
30) 1km - 4:38(4:38/km) 72cal 12.97/13.2kmph
31) 1km - 4:39(4:39/km) 72cal 12.89/13.37kmph
32) 1km - 4:39(4:39/km) 71cal 12.92/13.33kmph
33) 1km - 4:36(4:36/km) 73cal 13.04/13.57kmph
34) 1km - 4:37(4:37/km) 71cal 12.99/13.27kmph
35) 1km - 4:22(4:22/km) 71cal 13.74/15.02kmph
36) 0.02km - 5(4:27/km) 1cal 13.47/13.23kmph
5:23 4:55 4:40 4:51 4:44 4:36 4:45 4:31 4:28 4:39 4:42 4:38 4:38 4:24 4:32 4:37 4:53 4:52 4:47 4:45 4:50 4:43 4:57 4:37 4:41 4:39 4:36 4:44 4:44 4:38 4:39 4:39 4:36 4:37 4:22 5
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
1.00 |
8:23 |
8:23 |
8:23 |
168 160-172 |
2.00 |
16:02 |
7:39 |
7:39 |
172 170-176 |
3.00 |
24:12 |
8:10 +28
|
8:10 |
173 166-176 |
4.00 |
31:40 |
7:28 |
7:28 |
175 172-180 |
5.00 |
40:29 |
8:48 +1:22
|
8:48 |
174 88-186 |
6.00 |
47:49 |
7:20 |
7:20 |
178 174-186 |
7.00 |
55:16 |
7:27 |
7:27 |
179 172-184 |
8.00 |
1:04:26 |
9:10 +1:41
|
9:10 |
178 120-184 |
9.00 |
1:11:37 |
7:11 |
7:11 |
182 172-192 |
10.00 |
1:18:57 |
7:20 |
7:20 |
180 172-186 |
11.00 |
1:28:14 |
9:17 +1:20
|
9:17 |
180 120-186 |
12.00 |
1:36:45 |
8:31 +50
|
8:31 |
177 120-188 |
13.00 |
1:44:27 |
7:42 |
7:42 |
179 172-188 |
14.00 |
1:52:20 |
7:52 |
7:52 |
179 172-188 |
15.00 |
2:01:07 |
8:48 +1:21
|
8:48 |
182 120-192 |
16.00 |
2:10:17 |
9:10 +1:35
|
9:10 |
180 170-188 |
17.00 |
2:17:43 |
7:25 |
7:25 |
182 172-192 |
18.00 |
2:25:19 |
7:36 |
7:36 |
184 174-194 |
19.00 |
2:32:50 |
7:31 |
7:31 |
183 176-188 |
20.00 |
2:41:43 |
8:53 +1:29
|
8:53 |
184 122-190 |
21.00 |
2:49:14 |
7:31 |
7:31 |
185 172-192 |
21.76 |
2:55:26 |
6:12 +54
|
8:11 |
187 116-198 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.5 |
179 |
21.7 |
2:43:43 |
7:47 |
Walk |
3.6 |
118 |
0 |
6:30 |
2:31:28 |
Pause |
2.9 |
- |
- |
5:13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:39 |
6:37 |
49.11% |
More |
800m |
3:25 |
6:53 |
55.13% |
More |
1km |
4:19 |
6:57 |
57.06% |
More |
Mile |
7:04 |
7:04 |
59.38% |
More |
5k |
22:52 |
7:22 |
62.41% |
More |
5 miles |
38:28 |
7:42 |
60.35% |
More |
10k |
48:30 |
7:48 |
59.74% |
More |
10 miles |
1:18:42 |
7:52 |
60.82% |
More |
Half |
1:44:29 |
7:59 |
60.60% |
More |
20 miles |
2:40:42 |
8:02 |
61.96% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:17 |
6:17 |
66.75 |
5km |
20:54 |
6:44 |
68.27 |
5M |
34:36 |
6:55 |
67.08 |
10km |
43:34 |
7:01 |
66.51 |
10M |
1:12:09 |
7:13 |
66.35 |
Half |
1:36:03 |
7:20 |
65.42 |
20M |
2:30:25 |
7:31 |
66.19 |
Mara |
3:20:16 |
7:39 |
66.29 |
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