Wed 12th Sep 2018 at 4:00pm by mgooner71
Run > General
-
Time
2:55:52
-
Miles
23.00
-
Min/mi
7:39
-
Pacing
72%
-
WAVA
65.74
-
Stride(cm)
118
-
Cals
2639
-
Cadence
178
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:16(5:16/km) 69cal 11.38/11.82kmph
2) 1km - 5:02(5:02/km) 71cal 11.91/12.63kmph
3) 1km - 5:04(5:04/km) 71cal 11.84/12.19kmph
4) 1km - 5:15(5:15/km) 70cal 11.44/12.06kmph
5) 1km - 4:59(4:59/km) 71cal 12.05/12.36kmph
6) 1km - 5:01(5:01/km) 71cal 11.94/12.53kmph
7) 1km - 4:56(4:56/km) 72cal 12.18/12.53kmph
8) 1km - 4:53(4:53/km) 71cal 12.27/12.9kmph
9) 1km - 4:53(4:53/km) 73cal 12.27/12.9kmph
10) 1km - 4:55(4:55/km) 71cal 12.21/12.53kmph
11) 1km - 4:48(4:48/km) 71cal 12.48/13.03kmph
12) 1km - 4:54(4:54/km) 70cal 12.25/12.63kmph
13) 1km - 4:48(4:48/km) 72cal 12.49/13.1kmph
14) 1km - 4:43(4:43/km) 73cal 12.73/13.2kmph
15) 1km - 4:47(4:47/km) 73cal 12.54/13.47kmph
16) 1km - 4:47(4:47/km) 72cal 12.56/13.17kmph
17) 1km - 4:53(4:53/km) 71cal 12.28/12.87kmph
18) 1km - 4:49(4:49/km) 69cal 12.45/13.27kmph
19) 1km - 4:43(4:43/km) 72cal 12.7/13.3kmph
20) 1km - 4:51(4:51/km) 73cal 12.39/12.97kmph
21) 1km - 4:51(4:51/km) 71cal 12.39/12.87kmph
22) 1km - 4:52(4:52/km) 71cal 12.33/12.9kmph
23) 1km - 4:42(4:42/km) 72cal 12.78/13.07kmph
24) 1km - 4:39(4:39/km) 70cal 12.9/13.54kmph
25) 1km - 4:44(4:44/km) 73cal 12.66/13.44kmph
26) 1km - 4:41(4:41/km) 71cal 12.8/13.33kmph
27) 1km - 4:48(4:48/km) 71cal 12.51/13.2kmph
28) 1km - 4:51(4:51/km) 72cal 12.35/13.03kmph
29) 1km - 4:43(4:43/km) 72cal 12.73/13.2kmph
30) 1km - 4:49(4:49/km) 74cal 12.45/13.1kmph
31) 1km - 4:49(4:49/km) 70cal 12.45/13.1kmph
32) 1km - 4:06(4:06/km) 70cal 14.65/16.69kmph
33) 1km - 4:04(4:04/km) 71cal 14.76/15.82kmph
34) 1km - 4:06(4:06/km) 71cal 14.63/14.98kmph
35) 1km - 4:08(4:08/km) 72cal 14.49/15.05kmph
36) 1km - 4:14(4:14/km) 71cal 14.16/14.91kmph
37) 1km - 4:22(4:22/km) 70cal 13.76/14.21kmph
38) 0.01km - 5(9:49/km) 1cal 6.11/14.14kmph
5:16 5:02 5:04 5:15 4:59 5:01 4:56 4:53 4:53 4:55 4:48 4:54 4:48 4:43 4:47 4:47 4:53 4:49 4:43 4:51 4:51 4:52 4:42 4:39 4:44 4:41 4:48 4:51 4:43 4:49 4:49 4:06 4:04 4:06 4:08 4:14 4:22 5
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
1.00 |
8:19 |
8:19 |
8:19 |
167 150-176 |
2.00 |
16:29 |
8:10 |
8:10 |
165 160-170 |
3.00 |
25:03 |
8:34 +18
|
8:34 |
169 162-174 |
4.00 |
33:03 |
8:01 |
8:01 |
171 168-174 |
5.00 |
40:56 |
7:53 |
7:53 |
173 170-176 |
6.00 |
48:50 |
7:54 |
7:54 |
175 170-180 |
7.00 |
57:38 |
8:48 +1:00
|
8:48 |
179 120-226 |
8.00 |
1:05:26 |
7:48 |
7:48 |
176 172-186 |
9.00 |
1:13:05 |
7:39 |
7:39 |
177 174-186 |
10.00 |
1:21:34 |
8:29 +48
|
8:29 |
180 170-186 |
11.00 |
1:29:45 |
8:11 +21
|
8:11 |
177 120-184 |
12.00 |
1:37:23 |
7:38 |
7:38 |
177 174-182 |
13.00 |
1:45:09 |
7:46 |
7:46 |
183 174-188 |
14.00 |
1:54:27 |
9:17 +1:30
|
9:17 |
182 120-188 |
15.00 |
2:01:56 |
7:29 |
7:29 |
179 174-188 |
16.00 |
2:10:40 |
8:44 +1:05
|
8:44 |
180 86-190 |
17.00 |
2:18:20 |
7:40 |
7:40 |
180 174-192 |
18.00 |
2:26:03 |
7:42 |
7:42 |
180 174-186 |
19.00 |
2:33:48 |
7:45 |
7:45 |
177 174-184 |
20.00 |
2:41:48 |
8:01 +1:07
|
8:01 |
191 106-206 |
21.00 |
2:48:22 |
6:34 |
6:34 |
196 190-204 |
22.00 |
2:55:02 |
6:40 |
6:40 |
192 186-200 |
23.00 |
3:02:01 |
6:59 +3:08
|
7:01 |
188 180-198 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.9 |
178 |
23 |
2:55:29 |
7:49 |
Walk |
2.9 |
112 |
0 |
5:25 |
4:20:36 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
2.2 |
- |
- |
4:14 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:34 |
6:19 |
51.54% |
More |
800m |
3:12 |
6:26 |
59.00% |
More |
1km |
4:01 |
6:28 |
61.32% |
More |
Mile |
6:32 |
6:32 |
64.12% |
More |
5k |
20:50 |
6:42 |
68.51% |
More |
5 miles |
35:58 |
7:12 |
64.53% |
More |
10k |
45:20 |
7:18 |
63.91% |
More |
10 miles |
1:16:51 |
7:41 |
62.29% |
More |
Half |
1:41:12 |
7:43 |
62.57% |
More |
20 miles |
2:36:59 |
7:51 |
63.42% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:20 |
6:20 |
66.23 |
5km |
21:04 |
6:47 |
67.73 |
5M |
34:53 |
6:59 |
66.54 |
10km |
43:55 |
7:04 |
65.98 |
10M |
1:12:44 |
7:16 |
65.82 |
Half |
1:36:50 |
7:24 |
64.89 |
20M |
2:31:39 |
7:35 |
65.65 |
Mara |
3:21:54 |
7:42 |
65.76 |
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