Fri 17th Aug 2018 at 6:00am by Micky J
Run > General
-
Time
3:39:17
-
Miles
20.01
-
Min/mi
10:58
-
Pacing
55%
-
WAVA
45.82
-
Stride(cm)
89
-
Cals
2535
-
Cadence
164
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:40(9:40/m) 130cal 6.21/7.68mph
2) 1m - 10:49(10:49/m) 126cal 5.55/7.83mph
3) 1m - 10:17(10:17/m) 129cal 5.83/7.85mph
4) 1m - 9:28(9:28/m) 130cal 6.34/7.45mph
5) 1m - 10:01(10:01/m) 127cal 5.99/7.37mph
6) 1m - 9:49(9:49/m) 129cal 6.11/8.31mph
7) 1m - 10:00(10:00/m) 127cal 6/7.51mph
8) 1m - 9:30(9:30/m) 130cal 6.32/7.31mph
9) 1m - 9:39(9:39/m) 132cal 6.21/8.06mph
10) 1m - 10:20(10:20/m) 132cal 5.81/7.35mph
11) 1m - 11:28(11:28/m) 122cal 5.23/8.14mph
12) 1m - 12:18(12:18/m) 122cal 4.88/6.87mph
13) 1m - 14:22(14:22/m) 115cal 4.18/7.43mph
14) 1m - 9:57(9:57/m) 127cal 6.03/7.1mph
15) 1m - 10:23(10:23/m) 128cal 5.78/6.89mph
16) 1m - 13:57(13:57/m) 121cal 4.3/7.18mph
17) 1m - 12:25(12:25/m) 122cal 4.83/8.1mph
18) 1m - 11:50(11:50/m) 123cal 5.07/7.12mph
19) 1m - 11:23(11:23/m) 134cal 5.27/6.66mph
20) 1m - 11:35(11:35/m) 129cal 5.18/6.47mph
21) 0.01m - 7(12:41/m) 4.73/4.97mph
9:40 10:49 10:17 9:28 10:01 9:49 10:00 9:30 9:39 10:20 11:28 12:18 14:22 9:57 10:23 13:57 12:25 11:50 11:23 11:35 7
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
1.00 |
9:40 |
9:40 |
9:40 |
170 120-182 |
2.00 |
20:28 |
10:49 |
10:49 |
163 110-176 |
3.00 |
30:45 |
10:17 |
10:17 |
171 116-178 |
4.00 |
40:15 |
9:29 |
9:29 |
172 120-178 |
5.00 |
50:15 |
10:01 |
10:01 |
169 110-178 |
6.00 |
1:00:04 |
9:49 |
9:49 |
171 114-230 |
7.00 |
1:10:04 |
10:00 |
10:00 |
168 108-178 |
8.00 |
1:19:34 |
9:30 |
9:30 |
172 170-176 |
9.00 |
1:29:13 |
9:39 |
9:39 |
171 110-176 |
10.00 |
1:39:33 |
10:20 |
10:20 |
171 114-178 |
11.00 |
1:51:01 |
11:28 |
11:28 |
161 102-246 |
12.00 |
2:06:32 |
15:30 +3:14
|
15:30 |
171 106-180 |
13.00 |
2:20:54 |
14:22 |
14:22 |
143 36-230 |
14.00 |
2:30:51 |
9:57 |
9:57 |
172 112-178 |
15.00 |
2:41:14 |
10:23 |
10:23 |
164 82-176 |
16.00 |
2:55:11 |
13:57 |
13:57 |
147 102-230 |
17.00 |
3:07:36 |
12:25 |
12:25 |
163 108-180 |
18.00 |
3:19:26 |
11:50 |
11:50 |
160 82-218 |
19.00 |
3:30:50 |
11:24 |
11:24 |
168 108-176 |
20.00 |
3:42:25 |
11:34 |
11:34 |
165 86-196 |
20.00 |
3:42:27 |
2 |
11:11 |
174 174-174 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
84.4 |
172 |
18.6 |
3:07:50 |
10:07 |
Walk |
15.5 |
112 |
1.5 |
34:32 |
23:49 |
Still |
0.0 |
- |
- |
5 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:59 |
8:00 |
40.94% |
More |
800m |
4:08 |
8:19 |
46.10% |
More |
1km |
5:12 |
8:22 |
47.79% |
More |
Mile |
8:55 |
8:55 |
47.37% |
More |
5k |
29:40 |
9:33 |
48.46% |
More |
5 miles |
48:16 |
9:39 |
48.48% |
More |
10k |
1:00:21 |
9:43 |
48.41% |
More |
10 miles |
1:39:29 |
9:57 |
48.53% |
More |
Half |
2:21:20 |
10:47 |
45.19% |
More |
20 miles |
3:42:21 |
11:07 |
45.17% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:09 |
9:09 |
46.19 |
5km |
30:27 |
9:48 |
47.23 |
5M |
50:25 |
10:05 |
46.42 |
10km |
1:03:29 |
10:13 |
46.02 |
10M |
1:45:07 |
10:31 |
45.93 |
Half |
2:19:57 |
10:41 |
45.28 |
20M |
3:39:10 |
10:58 |
45.82 |
Mara |
4:51:48 |
11:08 |
45.89 |
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