-
Time
17:15
-
Miles
1.77
-
Min/mi
9:45
-
Pacing
88%
-
WAVA
47.49
-
Stride(cm)
102
-
Cals
246
-
Cadence
162
-
Surface
Road
Notes & Comments
First run after a three week lay-off through a quadriceps injury caused by the Sierra de Lujar. Felt ok, although a little stiff. I'm (tentatively) back!
Split Summary
===
1) 1m - 10:10(10:10/m) 136cal 5.9/7.2mph
2) 0.77m - 7:05(9:09/m) 110cal 6.56/7.01mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
36 |
36 |
9:34 |
152 118-162 |
0.13 |
1:11 |
35 |
9:16 |
164 162-164 |
0.19 |
1:47 |
36 |
9:34 |
165 164-166 |
0.25 |
2:31 |
44 +8
|
11:46 |
166 164-168 |
0.31 |
3:05 |
34 |
9:08 |
166 164-166 |
0.38 |
3:41 |
36 |
9:31 |
158 142-166 |
0.44 |
4:19 |
39 |
10:21 |
166 164-166 |
0.50 |
4:54 |
35 |
9:18 |
163 154-168 |
0.56 |
5:31 |
37 |
9:44 |
164 160-166 |
0.63 |
6:03 |
32 |
8:34 |
164 162-166 |
0.69 |
6:38 |
35 |
9:28 |
162 162-164 |
0.75 |
7:19 |
41 |
10:56 |
162 158-164 |
0.81 |
8:09 |
50 |
13:22 |
158 154-160 |
0.88 |
8:58 |
49 |
12:57 |
155 150-158 |
0.94 |
9:42 |
44 |
11:47 |
158 154-162 |
1.00 |
10:18 |
35 |
9:27 |
160 158-160 |
1.06 |
10:51 |
33 |
8:53 |
163 160-164 |
1.13 |
11:26 |
35 |
9:24 |
163 162-164 |
1.19 |
11:59 |
33 |
8:44 |
164 162-166 |
1.25 |
12:32 |
33 |
8:50 |
165 164-166 |
1.31 |
13:07 |
35 |
9:14 |
163 162-164 |
1.38 |
13:41 |
34 |
9:09 |
162 162-164 |
1.44 |
14:16 |
35 |
9:16 |
164 162-166 |
1.50 |
14:53 |
37 |
9:51 |
165 164-166 |
1.56 |
15:27 |
34 |
9:04 |
163 160-166 |
1.63 |
15:59 |
32 |
8:33 |
166 162-170 |
1.69 |
16:36 |
37 |
9:58 |
166 164-168 |
1.75 |
17:08 |
32 |
8:33 |
163 160-164 |
1.77 |
17:23 |
15 |
10:36 |
162 160-164 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.6 |
162 |
1.8 |
17:08 |
9:47 |
Walk |
0.7 |
130 |
0 |
7 |
12:42 |
Pause |
0.8 |
- |
- |
8 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:12 |
8:52 |
37.92% |
More |
800m |
4:30 |
9:04 |
43.75% |
More |
1km |
5:38 |
9:05 |
45.54% |
More |
Mile |
9:46 |
9:46 |
44.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:29 |
9:29 |
45.99 |
5km |
31:06 |
10:01 |
47.73 |
5M |
51:11 |
10:14 |
47.26 |
10km |
1:04:15 |
10:20 |
47.03 |
10M |
1:45:45 |
10:35 |
47.25 |
Half |
2:20:19 |
10:43 |
46.77 |
20M |
3:38:32 |
10:56 |
47.58 |
Mara |
4:49:57 |
11:04 |
47.82 |
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