Sat 1st Sep 2018 at 9:00am by Sam Jelfs
Run > General
-
Time
3:21:38
-
Miles
25.96
-
Min/mi
7:46
-
Pacing
22%
-
WAVA
59.78
-
Stride(cm)
119
-
Cals
3272
-
Cadence
174
-
Asc(m)
350
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:42(4:42/km) 78cal 12.76/13.4kmph
2) 1km - 4:41(4:41/km) 80cal 12.83/14.38kmph
3) 1km - 4:45(4:45/km) 81cal 12.65/13.77kmph
4) 1km - 4:50(4:50/km) 78cal 12.43/13.94kmph
5) 1km - 4:53(4:53/km) 79cal 12.28/12.7kmph
6) 1km - 4:58(4:58/km) 81cal 12.09/13.07kmph
7) 1km - 4:48(4:48/km) 78cal 12.5/12.83kmph
8) 1km - 4:53(4:53/km) 80cal 12.29/12.97kmph
9) 1km - 4:53(4:53/km) 77cal 12.31/12.7kmph
10) 1km - 4:42(4:42/km) 79cal 12.75/13.77kmph
11) 1km - 4:45(4:45/km) 80cal 12.65/13.27kmph
12) 1km - 4:39(4:39/km) 81cal 12.92/13.64kmph
13) 1km - 4:42(4:42/km) 78cal 12.75/13.98kmph
14) 1km - 4:39(4:39/km) 76cal 12.9/13.94kmph
15) 1km - 4:52(4:52/km) 79cal 12.34/13.5kmph
16) 1km - 4:33(4:33/km) 73cal 13.2/13.71kmph
17) 1km - 4:48(4:48/km) 79cal 12.51/13.71kmph
18) 0.86km - 4:02(4:40/km) 62cal 12.84/14.98kmph
19) 0.03km - 9(4:34/km) 2cal 13.12/11.25kmph
20) 0.11km - 29(4:40/km) 7cal 12.86/13.2kmph
21) 1km - 4:36(4:36/km) 78cal 13.05/13.54kmph
22) 1km - 4:38(4:38/km) 80cal 12.96/14.61kmph
23) 1km - 4:37(4:37/km) 79cal 13.01/13.94kmph
24) 1km - 4:54(4:54/km) 77cal 12.24/13.74kmph
25) 1km - 4:56(4:56/km) 77cal 12.15/12.7kmph
26) 1km - 4:48(4:48/km) 79cal 12.49/13.87kmph
27) 1km - 4:50(4:50/km) 77cal 12.42/13.07kmph
28) 1km - 4:55(4:55/km) 81cal 12.18/14.75kmph
29) 1km - 4:53(4:53/km) 79cal 12.3/12.66kmph
30) 1km - 4:52(4:52/km) 80cal 12.33/13.17kmph
31) 1km - 5:00(5:00/km) 80cal 12.01/13.07kmph
32) 1km - 4:54(4:54/km) 78cal 12.26/12.46kmph
33) 1km - 4:58(4:58/km) 78cal 12.09/13.27kmph
34) 1km - 4:52(4:52/km) 78cal 12.34/13.27kmph
35) 1km - 4:55(4:55/km) 76cal 12.18/13.3kmph
36) 1km - 4:53(4:53/km) 79cal 12.28/13.27kmph
37) 1km - 4:51(4:51/km) 78cal 12.36/14.44kmph
38) 1km - 4:47(4:47/km) 80cal 12.54/15.55kmph
39) 1km - 5:00(5:00/km) 78cal 12.01/13.81kmph
40) 1km - 4:55(4:55/km) 74cal 12.21/13.54kmph
41) 1km - 4:58(4:58/km) 82cal 12.1/14.44kmph
42) 1km - 4:56(4:56/km) 76cal 12.18/12.77kmph
43) 1km - 5:04(5:04/km) 79cal 11.83/13.1kmph
44) 0.78km - 3:56(5:04/km) 61cal 11.84/12.93kmph
4:42 4:41 4:45 4:50 4:53 4:58 4:48 4:53 4:53 4:42 4:45 4:39 4:42 4:39 4:52 4:33 4:48 4:02 9 29 4:36 4:38 4:37 4:54 4:56 4:48 4:50 4:55 4:53 4:52 5:00 4:54 4:58 4:52 4:55 4:53 4:51 4:47 5:00 4:55 4:58 4:56 5:04 3:56
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
7:36 |
7:36 |
7:36 |
173 168-176 |
7/7 |
2.00 |
15:10 |
7:35 |
7:35 |
175 168-178 |
3/3 |
3.00 |
23:00 |
7:50 |
7:50 |
174 172-178 |
18/9 |
4.00 |
30:55 |
7:55 |
7:55 |
171 86-174 |
11/18 |
5.00 |
38:42 |
7:47 |
7:47 |
173 170-176 |
7/4 |
6.00 |
46:25 |
7:43 |
7:43 |
173 170-176 |
9/9 |
7.00 |
56:59 |
10:34 +3:00
|
10:34 |
173 86-178 |
5/7 |
8.00 |
1:04:35 |
7:36 |
7:36 |
175 172-180 |
8/6 |
9.00 |
1:14:31 |
9:56 +2:20
|
9:56 |
175 120-178 |
26/25 |
10.00 |
1:24:54 |
10:23 +2:55
|
10:23 |
176 168-180 |
26/24 |
11.00 |
1:34:10 |
9:16 +1:36
|
9:16 |
175 168-178 |
12/12 |
12.00 |
1:41:32 |
7:22 |
7:22 |
176 170-180 |
31/35 |
13.00 |
1:49:01 |
7:29 |
7:29 |
175 88-180 |
9/12 |
14.00 |
1:58:38 |
9:37 +1:46
|
9:37 |
174 120-178 |
20/9 |
15.00 |
2:06:29 |
7:51 |
7:51 |
174 170-178 |
20/23 |
16.00 |
2:14:16 |
7:48 |
7:48 |
174 170-178 |
3/7 |
17.00 |
2:22:25 |
8:09 +18
|
8:09 |
173 120-178 |
4/6 |
18.00 |
2:33:23 |
10:57 +3:00
|
10:57 |
172 120-178 |
9/8 |
19.00 |
2:41:22 |
7:59 |
7:59 |
173 172-176 |
12/10 |
20.00 |
2:49:11 |
7:49 |
7:49 |
173 170-176 |
18/19 |
21.00 |
3:01:40 |
12:29 +4:35
|
12:29 |
174 120-178 |
12/15 |
22.00 |
3:09:27 |
7:46 |
7:46 |
175 172-178 |
15/16 |
23.00 |
3:17:23 |
7:57 |
7:57 |
175 172-178 |
15/9 |
24.00 |
3:25:14 |
7:51 |
7:51 |
176 170-180 |
13/22 |
25.00 |
3:38:26 |
13:12 +5:13
|
13:12 |
177 174-180 |
12/7 |
25.96 |
3:46:19 |
7:53 |
8:14 |
176 88-182 |
9/10 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.1 |
174 |
25.9 |
3:20:11 |
8:17 |
Walk |
4.9 |
111 |
0.1 |
11:49 |
2:36:27 |
Pause |
5.9 |
- |
- |
14:19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:11 |
40.88% |
More |
800m |
3:37 |
7:17 |
46.52% |
More |
1km |
4:33 |
7:19 |
48.60% |
More |
Mile |
7:20 |
7:20 |
51.95% |
More |
5k |
23:49 |
7:40 |
54.31% |
More |
5 miles |
38:41 |
7:44 |
54.69% |
More |
10k |
48:01 |
7:44 |
55.16% |
More |
10 miles |
1:23:54 |
8:23 |
52.24% |
More |
Half |
1:49:41 |
8:22 |
52.92% |
More |
20 miles |
2:49:10 |
8:27 |
53.96% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:23 |
6:23 |
59.75 |
5km |
21:15 |
6:50 |
60.85 |
5M |
35:11 |
7:02 |
60.12 |
10km |
44:18 |
7:08 |
59.79 |
10M |
1:13:21 |
7:20 |
59.75 |
Half |
1:37:39 |
7:27 |
58.98 |
20M |
2:32:56 |
7:39 |
59.68 |
Mara |
3:23:37 |
7:46 |
59.77 |
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