Sat 8th Sep 2018 at 9:00am by Gromit
Run > General
-
Time
4:19:50
-
Miles
11.49
-
Min/mi
22:37
-
Pacing
48%
-
WAVA
23.41
-
Stride(cm)
54
-
Cals
1156
-
Cadence
131
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 18:59(18:59/m) 98cal 3.16/5.63mph
2) 1m - 20:13(20:13/m) 93cal 2.97/4.84mph
3) 1m - 30:04(30:04/m) 97cal 2/4.84mph
4) 1m - 35:26(35:26/m) 96cal 1.69/5.47mph
5) 1m - 30:46(30:46/m) 93cal 1.95/4.51mph
6) 1m - 15:53(15:53/m) 91cal 3.78/5.38mph
7) 1m - 20:14(20:14/m) 98cal 2.96/5.53mph
8) 1m - 30:17(30:17/m) 97cal 1.98/6.01mph
9) 1m - 23:11(23:11/m) 100cal 2.59/5.87mph
10) 1m - 16:18(16:18/m) 106cal 3.68/6.47mph
11) 1m - 12:34(12:34/m) 127cal 4.77/6.47mph
12) 0.49m - 5:55(12:10/m) 60cal 4.93/6.26mph
18:59 20:13 30:04 35:26 30:46 15:53 20:14 30:17 23:11 16:18 12:34 5:55
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
9:06 |
9:06 |
18:13 |
140 84-180 |
1.00 |
18:59 |
9:52 |
19:44 |
138 102-176 |
1.50 |
29:50 |
10:51 |
21:43 |
105 96-122 |
2.00 |
39:12 |
9:21 |
18:43 |
126 108-170 |
2.50 |
55:24 |
16:13 +3:50
|
32:26 |
111 30-170 |
3.00 |
1:13:06 |
17:41 |
35:23 |
108 80-160 |
3.50 |
1:29:18 |
16:13 |
32:25 |
99 30-122 |
4.00 |
1:48:32 |
19:14 |
38:27 |
134 98-172 |
4.50 |
2:04:17 |
15:45 |
31:31 |
122 88-166 |
5.00 |
2:19:18 |
15:00 |
30:01 |
104 80-158 |
5.50 |
2:27:58 |
8:40 |
17:21 |
147 90-168 |
6.00 |
2:35:10 |
7:13 |
14:25 |
162 108-176 |
6.50 |
2:44:34 |
9:23 |
18:47 |
148 108-178 |
7.00 |
2:55:25 |
10:51 |
21:42 |
152 84-182 |
7.50 |
3:08:27 |
13:02 |
26:04 |
116 94-168 |
8.00 |
3:25:42 |
17:15 |
34:31 |
138 92-186 |
8.50 |
3:38:07 |
12:25 |
24:50 |
153 80-180 |
9.00 |
3:48:53 |
10:46 |
21:32 |
152 86-188 |
9.50 |
3:57:59 |
9:06 |
18:12 |
138 106-180 |
10.00 |
4:05:12 |
7:13 |
14:26 |
147 108-182 |
10.50 |
4:12:32 |
7:21 |
14:42 |
167 116-182 |
11.00 |
4:17:46 |
5:14 |
10:27 |
177 174-184 |
11.48 |
4:23:38 |
5:52 |
12:08 |
166 116-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
37.5 |
163 |
6.1 |
1:38:49 |
16:05 |
Walk |
61.4 |
110 |
5.3 |
2:41:49 |
30:19 |
Still |
1.1 |
- |
- |
3:01 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:31 |
10:07 |
36.65% |
More |
800m |
5:09 |
10:22 |
39.38% |
More |
1km |
6:28 |
10:24 |
40.85% |
More |
Mile |
11:07 |
11:07 |
40.36% |
More |
5k |
50:19 |
16:12 |
31.15% |
More |
5 miles |
1:39:29 |
19:54 |
25.72% |
More |
10k |
1:59:28 |
19:14 |
26.81% |
More |
10 miles |
3:54:08 |
23:25 |
22.49% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
19:32 |
19:32 |
22.97 |
5km |
1:04:57 |
20:54 |
24.14 |
5M |
1:47:34 |
21:31 |
23.78 |
10km |
2:15:26 |
21:48 |
23.65 |
10M |
3:44:16 |
22:26 |
23.48 |
Half |
4:58:35 |
22:48 |
23.01 |
20M |
7:47:34 |
23:23 |
23.06 |
Mara |
10:22:31 |
23:46 |
22.91 |
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