Sun 22nd Jul 2018 at 5:00pm by AngeM
Run > Run-Walk
-
Time
30:36
-
Miles
3.11
-
Min/mi
9:50
-
Pacing
50%
-
WAVA
52.73
-
Stride(cm)
82
-
Cals
268
-
Cadence
199
-
Asc(m)
42
-
Surface
Treadmill
Notes & Comments
Tready run-walk, faster shorter reps.
2 x 7 min, 1 x 7.57 min (miscalculation) then finish to 5k. Split Summary
===
1) 0.73m - 7:04(9:42/m) 74cal 6.19/7.18mph
2) 0.04m - 1:39(43:41/m) 3cal 1.37/6.24mph
3) 0.72m - 7:03(9:46/m) 74cal 6.14/6.3mph
4) 0.03m - 1:39(52:54/m) 2cal 1.13/6.2mph
5) 0.75m - 7:48(10:20/m) 76cal 5.8/6.16mph
6) 0.03m - 1:48(1:02:08/m) 2cal 0.97/6.05mph
7) 0.36m - 3:35(9:51/m) 37cal 6.09/6.32mph
8) 0.01m - 3(6:54/m) 8.7/5.99mph
7:04 1:39 7:03 1:39 7:48 1:48 3:35 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:10 |
1:10 |
9:19 |
199 188-204 |
0.25 |
2:23 |
1:13 |
9:43 |
198 184-202 |
0.38 |
3:35 |
1:13 |
9:41 |
200 198-206 |
0.50 |
4:49 |
1:14 |
9:50 |
199 186-204 |
0.63 |
6:04 |
1:15 |
9:58 |
197 188-202 |
0.75 |
8:29 |
2:25 |
19:23 |
191 124-200 |
0.88 |
9:48 |
1:19 |
10:32 |
193 190-194 |
1.00 |
11:04 |
1:16 |
10:05 |
198 190-210 |
1.13 |
12:17 |
1:13 |
9:47 |
205 204-208 |
1.25 |
13:29 |
1:12 |
9:36 |
207 206-208 |
1.38 |
14:41 |
1:12 |
9:34 |
207 204-208 |
1.50 |
17:05 |
2:24 |
19:10 |
198 120-208 |
1.63 |
18:42 |
1:37 |
12:59 |
186 120-208 |
1.75 |
19:59 |
1:17 |
10:13 |
199 186-202 |
1.88 |
21:15 |
1:16 |
10:06 |
202 198-204 |
2.00 |
22:29 |
1:15 |
9:58 |
199 186-206 |
2.13 |
23:44 |
1:14 |
9:55 |
200 188-202 |
2.25 |
24:59 |
1:15 |
9:59 |
194 186-206 |
2.38 |
27:42 |
2:43 |
21:48 |
201 188-208 |
2.50 |
28:57 |
1:15 |
9:59 |
208 206-208 |
2.63 |
30:10 |
1:14 |
9:48 |
194 192-206 |
2.67 |
30:36 |
26 |
10:00 |
191 188-192 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:22 |
9:31 |
40.18% |
More |
800m |
4:47 |
9:38 |
43.45% |
More |
1km |
6:02 |
9:42 |
44.99% |
More |
Mile |
11:03 |
11:03 |
41.76% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:12 |
9:12 |
50.20 |
5km |
30:34 |
9:50 |
52.79 |
5M |
50:37 |
10:07 |
52.01 |
10km |
1:03:44 |
10:15 |
51.71 |
10M |
1:45:32 |
10:33 |
51.40 |
Half |
2:20:31 |
10:44 |
50.40 |
20M |
3:40:02 |
11:00 |
50.59 |
Mara |
4:52:57 |
11:11 |
50.29 |
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