Sun 29th Jul 2018 at 1:00pm by mcshane
Run > General
-
Time
3:22:08
-
Miles
12.52
-
Min/mi
16:09
-
Pacing
81%
-
WAVA
28.72
-
Stride(cm)
84
-
Cals
942
-
Cadence
119
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 9:49(9:49/km) 46cal 59/63rpm 6.12/6.95kmph
2) 1km - 9:42(9:42/km) 48cal 57/63rpm 6.19/7.76kmph
3) 1km - 9:38(9:38/km) 46cal 60/70rpm 6.22/6.82kmph
4) 1km - 9:37(9:37/km) 47cal 60/63rpm 6.24/6.92kmph
5) 1km - 9:36(9:36/km) 46cal 59/62rpm 6.25/7.12kmph
6) 1km - 9:32(9:32/km) 46cal 59/62rpm 6.29/7.29kmph
7) 1km - 9:35(9:35/km) 46cal 59/61rpm 6.26/7.42kmph
8) 1km - 9:26(9:26/km) 47cal 59/62rpm 6.36/7.73kmph
9) 1km - 9:43(9:43/km) 47cal 59/61rpm 6.18/7.15kmph
10) 1km - 9:37(9:37/km) 46cal 59/62rpm 6.24/7.02kmph
11) 1km - 9:30(9:30/km) 46cal 60/63rpm 6.32/6.99kmph
12) 1km - 9:35(9:35/km) 46cal 59/62rpm 6.26/6.72kmph
13) 1km - 9:30(9:30/km) 46cal 59/63rpm 6.32/7.15kmph
14) 1km - 9:22(9:22/km) 46cal 60/121rpm 6.4/7.39kmph
15) 1km - 9:38(9:38/km) 47cal 60/67rpm 6.23/6.95kmph
16) 1km - 9:38(9:38/km) 46cal 60/64rpm 6.23/6.72kmph
17) 1km - 9:50(9:50/km) 47cal 60/62rpm 6.11/6.48kmph
18) 1km - 14:29(14:29/km) 48cal 41/67rpm 4.14/7.32kmph
19) 1km - 12:01(12:01/km) 49cal 47/61rpm 5/6.89kmph
20) 1km - 10:51(10:51/km) 49cal 55/62rpm 5.53/6.99kmph
21) 0.15km - 1:31(9:58/km) 7cal 57/61rpm 6.02/6.21kmph
9:49 9:42 9:38 9:37 9:36 9:32 9:35 9:26 9:43 9:37 9:30 9:35 9:30 9:22 9:38 9:38 9:50 14:29 12:01 10:51 1:31
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.50 |
7:56 |
7:56 |
15:51 |
119 110-124 |
| 1.00 |
15:46 |
7:50 |
15:41 |
118 108-126 |
| 1.50 |
23:30 |
7:44 |
15:28 |
119 110-124 |
| 2.00 |
31:12 |
7:42 |
15:23 |
120 118-124 |
| 2.50 |
38:59 |
7:48 |
15:35 |
119 118-126 |
| 3.00 |
46:46 |
7:47 |
15:34 |
118 112-122 |
| 3.50 |
54:25 |
7:39 |
15:18 |
120 114-124 |
| 4.00 |
1:02:03 |
7:38 |
15:16 |
118 108-122 |
| 4.50 |
1:09:45 |
7:42 |
15:24 |
119 116-124 |
| 5.00 |
1:17:22 |
7:37 |
15:13 |
119 118-124 |
| 5.50 |
1:25:09 |
7:47 |
15:34 |
118 114-120 |
| 6.00 |
1:32:57 |
7:48 |
15:37 |
117 112-120 |
| 6.50 |
1:40:40 |
7:43 |
15:25 |
119 114-124 |
| 7.00 |
1:48:21 |
7:41 |
15:22 |
119 114-124 |
| 7.50 |
1:55:57 |
7:36 |
15:12 |
119 114-124 |
| 8.00 |
2:03:33 |
7:36 |
15:12 |
119 118-124 |
| 8.50 |
2:11:07 |
7:33 |
15:07 |
119 114-124 |
| 9.00 |
2:18:54 |
7:47 |
15:34 |
120 116-124 |
| 9.50 |
2:26:44 |
7:51 |
15:41 |
120 118-134 |
| 10.00 |
2:34:24 |
7:39 |
15:19 |
123 118-128 |
| 10.50 |
2:42:11 |
7:47 |
15:34 |
122 118-124 |
| 11.00 |
2:53:00 |
10:49 |
21:38 |
119 104-134 |
| 11.50 |
3:04:35 |
11:35 |
23:11 |
117 102-120 |
| 12.00 |
3:13:17 |
8:42 |
17:23 |
116 108-122 |
| 12.50 |
3:21:44 |
8:28 |
16:55 |
117 98-120 |
| 12.52 |
3:22:06 |
22 |
17:05 |
112 112-112 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.9 |
118 |
12.5 |
3:21:52 |
16:07 |
| Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
| Still |
0.1 |
- |
- |
14 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
3:40 |
14:47 |
21.25% |
More |
| 800m |
7:27 |
14:59 |
24.23% |
More |
| 1km |
9:21 |
15:02 |
25.24% |
More |
| Mile |
15:08 |
15:08 |
26.71% |
More |
| 5k |
47:26 |
15:16 |
28.95% |
More |
| 5 miles |
1:16:40 |
15:20 |
29.10% |
More |
| 10k |
1:35:19 |
15:20 |
29.20% |
More |
| 10 miles |
2:34:07 |
15:25 |
29.81% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
13:52 |
13:52 |
29.13 |
| 5km |
46:08 |
14:51 |
29.77 |
| 5M |
1:16:24 |
15:17 |
29.20 |
| 10km |
1:36:11 |
15:29 |
28.93 |
| 10M |
2:39:17 |
15:56 |
28.84 |
| Half |
3:32:04 |
16:11 |
28.42 |
| 20M |
5:32:06 |
16:36 |
28.76 |
| Mara |
7:22:09 |
16:53 |
28.80 |
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