Sun 9th Sep 2018 at 11:00am by Ratcliffe
Run > General
-
Time
2:56:14
-
Miles
13.22
-
Min/mi
13:20
-
Pacing
87%
-
WAVA
36.29
-
Stride(cm)
79
-
Cals
2172
-
Cadence
153
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 11:38(11:38/m) 189cal 5.16/0mph
2) 1m - 12:33(12:33/m) 189cal 4.78/0mph
3) 1m - 12:08(12:08/m) 177cal 4.94/0mph
4) 1m - 13:33(13:33/m) 149cal 4.43/0mph
5) 1m - 14:26(14:26/m) 146cal 4.16/0mph
6) 1m - 13:35(13:35/m) 167cal 4.42/0mph
7) 1m - 13:14(13:14/m) 164cal 4.53/0mph
8) 1m - 13:51(13:51/m) 154cal 4.33/0mph
9) 1m - 14:39(14:39/m) 152cal 4.09/0mph
10) 1m - 13:36(13:36/m) 162cal 4.41/0mph
11) 1m - 14:11(14:11/m) 154cal 4.23/0mph
12) 1m - 13:16(13:16/m) 164cal 4.53/0mph
13) 1m - 12:54(12:54/m) 168cal 4.66/0mph
14) 0.22m - 2:40(11:56/m) 37cal 5.03/0mph
11:38 12:33 12:08 13:33 14:26 13:35 13:14 13:51 14:39 13:36 14:11 13:16 12:54 2:40
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.50 |
5:49 |
5:49 |
11:38 |
164 160-170 |
| 1.00 |
11:39 |
5:49 |
11:39 |
162 160-164 |
| 1.50 |
17:58 |
6:19 |
12:39 |
161 158-164 |
| 2.00 |
24:13 |
6:15 |
12:30 |
163 160-168 |
| 2.50 |
30:15 |
6:02 |
12:04 |
163 160-168 |
| 3.00 |
36:20 |
6:05 |
12:10 |
164 162-168 |
| 3.50 |
43:05 |
6:45 |
13:30 |
155 126-166 |
| 4.00 |
49:51 |
6:46 |
13:32 |
152 32-168 |
| 4.50 |
56:55 |
7:04 |
14:08 |
150 124-168 |
| 5.00 |
1:04:16 |
7:21 |
14:43 |
138 116-170 |
| 5.50 |
1:10:46 |
6:30 |
13:00 |
154 124-174 |
| 6.00 |
1:17:54 |
7:08 |
14:16 |
145 120-172 |
| 6.50 |
1:24:25 |
6:31 |
13:01 |
158 126-172 |
| 7.00 |
1:31:10 |
6:45 |
13:30 |
154 118-174 |
| 7.50 |
1:37:35 |
6:25 |
12:50 |
157 118-170 |
| 8.00 |
1:44:59 |
7:24 |
14:48 |
139 120-172 |
| 8.50 |
1:52:00 |
7:00 |
14:00 |
148 120-170 |
| 9.00 |
1:59:39 |
7:39 |
15:19 |
141 108-170 |
| 9.50 |
2:06:25 |
6:46 |
13:33 |
150 120-174 |
| 10.00 |
2:13:13 |
6:48 |
13:35 |
149 118-174 |
| 10.50 |
2:20:35 |
7:22 |
14:43 |
148 120-176 |
| 11.00 |
2:27:27 |
6:52 |
13:44 |
154 120-174 |
| 11.50 |
2:34:13 |
6:46 |
13:32 |
151 120-174 |
| 12.00 |
2:40:40 |
6:27 |
12:55 |
158 122-174 |
| 12.50 |
2:47:03 |
6:23 |
12:47 |
154 120-174 |
| 13.00 |
2:53:34 |
6:31 |
13:02 |
158 90-176 |
| 13.21 |
2:56:09 |
2:35 |
12:02 |
161 120-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
63.2 |
166 |
9.2 |
1:51:16 |
12:04 |
| Walk |
36.8 |
127 |
4 |
1:04:53 |
16:14 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:49 |
11:20 |
28.72% |
More |
| 800m |
5:45 |
11:34 |
32.85% |
More |
| 1km |
7:13 |
11:36 |
34.14% |
More |
| Mile |
11:38 |
11:38 |
36.05% |
More |
| 5k |
37:42 |
12:08 |
37.85% |
More |
| 5 miles |
1:04:18 |
12:52 |
36.10% |
More |
| 10k |
1:20:30 |
12:57 |
36.00% |
More |
| 10 miles |
2:13:13 |
13:19 |
35.93% |
More |
| Half |
2:54:51 |
13:21 |
36.21% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
11:25 |
11:25 |
36.74 |
| 5km |
37:58 |
12:13 |
37.58 |
| 5M |
1:02:53 |
12:35 |
36.91 |
| 10km |
1:19:10 |
12:44 |
36.60 |
| 10M |
2:11:06 |
13:07 |
36.52 |
| Half |
2:54:32 |
13:19 |
36.00 |
| 20M |
4:33:19 |
13:40 |
36.43 |
| Mara |
6:03:54 |
13:53 |
36.48 |
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