Tue 31st Jul 2018 at 7:00pm by GD
Run > General
-
Time
30:00
-
Miles
4.00
-
Min/mi
7:30
-
Pacing
85%
-
WAVA
60.22
-
Stride(cm)
136
-
Cals
609
-
Cadence
158
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:09(8:09/m) 154cal 7.36/8.18mph
2) 1m - 6:02(6:02/m) 150cal 9.95/11.27mph
3) 1m - 7:57(7:57/m) 154cal 7.55/10.65mph
4) 1m - 7:52(7:52/m) 151cal 7.63/8.33mph
5) 0m - 1(5:30/m) 10.9/7.99mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:03 |
1:03 |
8:22 |
153 152-156 |
0.25 |
1:59 |
57 |
7:34 |
155 154-158 |
0.38 |
2:56 |
57 |
7:35 |
155 152-158 |
0.50 |
3:55 |
58 |
7:46 |
154 152-156 |
0.63 |
4:49 |
55 |
7:17 |
154 154-156 |
0.75 |
5:47 |
58 |
7:42 |
154 152-154 |
0.88 |
6:54 |
1:07 |
8:55 |
155 154-156 |
1.00 |
8:08 |
1:14 |
9:51 |
153 146-156 |
1.13 |
8:59 |
51 |
6:50 |
160 158-164 |
1.25 |
9:47 |
48 |
6:22 |
164 162-166 |
1.38 |
10:30 |
43 |
5:43 |
166 164-168 |
1.50 |
11:14 |
44 |
5:55 |
165 162-168 |
1.63 |
12:02 |
48 |
6:25 |
167 162-170 |
1.75 |
12:44 |
42 |
5:37 |
168 166-170 |
1.88 |
13:26 |
42 |
5:36 |
171 168-174 |
2.00 |
14:11 |
45 |
5:56 |
173 172-174 |
2.13 |
15:14 |
1:03 |
8:24 |
157 154-168 |
2.25 |
16:12 |
58 |
7:42 |
154 154-154 |
2.38 |
17:09 |
57 |
7:39 |
154 154-156 |
2.50 |
18:05 |
56 |
7:31 |
154 154-156 |
2.63 |
19:11 |
1:06 |
8:47 |
154 152-154 |
2.75 |
20:08 |
57 |
7:33 |
155 154-156 |
2.88 |
21:06 |
58 |
7:45 |
154 152-156 |
3.00 |
22:08 |
1:02 |
8:16 |
154 154-156 |
3.13 |
23:10 |
1:02 |
8:16 |
154 152-156 |
3.25 |
24:14 |
1:04 |
8:31 |
153 150-156 |
3.38 |
25:17 |
1:04 |
8:29 |
154 152-156 |
3.50 |
26:13 |
56 |
7:29 |
154 152-156 |
3.63 |
27:13 |
59 |
7:53 |
154 154-154 |
3.75 |
28:06 |
54 |
7:11 |
155 154-158 |
3.88 |
29:02 |
56 |
7:28 |
156 154-158 |
4.00 |
29:59 |
57 |
7:35 |
156 154-158 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
18.3 |
167 |
0.9 |
5:29 |
5:57 |
Walk |
81.7 |
154 |
3.1 |
24:31 |
7:57 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:21 |
5:27 |
58.39% |
More |
800m |
2:53 |
5:48 |
63.74% |
More |
1km |
3:37 |
5:50 |
66.26% |
More |
Mile |
6:02 |
6:02 |
68.05% |
More |
5k |
22:57 |
7:23 |
60.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:54 |
6:54 |
59.42 |
5km |
22:57 |
7:23 |
60.75 |
5M |
38:00 |
7:36 |
59.64 |
10km |
47:51 |
7:42 |
59.10 |
10M |
1:19:14 |
7:55 |
58.94 |
Half |
1:45:30 |
8:03 |
58.08 |
20M |
2:45:12 |
8:16 |
58.77 |
Mara |
3:39:57 |
8:24 |
58.86 |
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