Wed 25th Jul 2018 at 6:00pm by AngeM
Run > Run-Walk
-
Time
17:37
-
Miles
2.00
-
Min/mi
8:49
-
Pacing
59%
-
WAVA
57.27
-
Stride(cm)
109
-
Cals
124
-
Cadence
167
-
Asc(m)
42
-
Surface
Treadmill
Notes & Comments
Treadmill blast - short 5 min reps x 3 with 60 sec rest. Before barbell workout.
Split Summary
===
1) 0m - 1(8:02/m) 7.45/6.39mph
2) 0.49m - 5:00(10:11/m) 50cal 5.89/6.3mph
3) 0.02m - 1:00(59:38/m) 1cal 1.01/3.82mph
4) 0.33m - 5:00(15:14/m) 23cal 3.94/5.74mph
5) 0.02m - 1:00(46:19/m) 2cal 1.3/5.82mph
6) 0.44m - 5:00(11:15/m) 46cal 5.33/5.49mph
7) 0.04m - 36(13:52/m) 2cal 4.32/4.61mph
1 5:00 1:00 5:00 1:00 5:00 36
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
39 |
39 |
10:32 |
188 184-198 |
0.13 |
1:16 |
37 |
9:51 |
199 188-204 |
0.19 |
1:53 |
37 |
9:50 |
195 188-202 |
0.25 |
2:30 |
36 |
9:42 |
199 198-204 |
0.31 |
3:07 |
37 |
9:50 |
190 188-190 |
0.38 |
3:44 |
38 |
10:01 |
188 188-188 |
0.44 |
4:21 |
37 |
9:56 |
203 190-206 |
0.50 |
5:43 |
1:22 |
21:44 |
160 120-206 |
0.56 |
7:11 |
1:28 +23
|
23:36 |
120 120-120 |
0.63 |
8:15 |
1:03 |
16:52 |
120 120-120 |
0.69 |
9:15 |
1:00 |
16:06 |
120 120-120 |
0.75 |
10:15 |
1:00 |
16:00 |
120 120-120 |
0.81 |
11:06 |
51 |
13:42 |
206 206-206 |
0.88 |
12:55 |
1:48 +30
|
28:54 |
187 174-206 |
0.94 |
13:46 |
52 |
13:46 |
174 174-174 |
1.00 |
14:28 |
41 |
11:00 |
174 174-174 |
1.06 |
15:09 |
42 |
11:06 |
174 174-174 |
1.13 |
15:51 |
42 |
11:10 |
174 174-174 |
1.19 |
16:34 |
42 |
11:19 |
174 174-174 |
1.25 |
17:16 |
42 |
11:13 |
174 174-174 |
1.31 |
18:01 |
45 |
12:03 |
115 114-120 |
1.35 |
18:29 |
28 |
14:15 |
114 114-114 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:26 |
9:47 |
39.07% |
More |
800m |
5:44 |
11:32 |
36.33% |
More |
1km |
8:13 |
13:13 |
33.03% |
More |
Mile |
14:26 |
14:26 |
31.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:27 |
8:27 |
54.65 |
5km |
28:06 |
9:03 |
57.42 |
5M |
46:32 |
9:18 |
56.57 |
10km |
58:35 |
9:26 |
56.26 |
10M |
1:37:01 |
9:42 |
55.91 |
Half |
2:09:10 |
9:52 |
54.83 |
20M |
3:22:16 |
10:07 |
55.03 |
Mara |
4:29:18 |
10:17 |
54.71 |
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