-
Time
2:13:09
-
Miles
16.67
-
Min/mi
7:59
-
Pacing
0%
-
WAVA
57.35
-
Stride(cm)
125
-
Cals
2089
-
Cadence
162
-
Surface
Road
Notes & Comments
8 miles on own before club then the rest with the club whilst they did efforts
Split Summary
===
1) 1m - 7:57(7:57/m) 126cal 7.55/9.18mph
2) 1m - 7:34(7:34/m) 126cal 7.93/8.5mph
3) 1m - 7:36(7:36/m) 125cal 7.9/8.18mph
4) 1m - 7:45(7:45/m) 129cal 7.74/8.12mph
5) 1m - 7:52(7:52/m) 124cal 7.63/8.12mph
6) 1m - 7:43(7:43/m) 129cal 7.78/8.29mph
7) 1m - 8:27(8:27/m) 122cal 7.09/8.12mph
8) 1m - 7:49(7:49/m) 127cal 7.68/8.01mph
9) 0m - 3(9:46/m) 6.14/7.16mph
10) 1m - 8:16(8:16/m) 125cal 7.26/7.76mph
11) 1m - 8:27(8:27/m) 124cal 7.11/8.43mph
12) 1m - 8:24(8:24/m) 123cal 7.15/8.54mph
13) 1m - 7:49(7:49/m) 126cal 7.67/8.79mph
14) 1m - 8:08(8:08/m) 127cal 7.37/8.27mph
15) 1m - 7:50(7:50/m) 124cal 7.65/8.39mph
16) 1m - 7:55(7:55/m) 128cal 7.57/8.14mph
17) 1m - 8:38(8:38/m) 122cal 6.94/8.54mph
18) 0.66m - 4:57(7:28/m) 82cal 8.03/8.66mph
7:57 7:34 7:36 7:45 7:52 7:43 8:27 7:49 3 8:16 8:27 8:24 7:49 8:08 7:50 7:55 8:38 4:57
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.50 |
4:05 |
4:05 +7
|
8:10 |
172 166-176 |
| 1.00 |
8:23 |
4:18 +20
|
8:36 |
167 156-176 |
| 1.50 |
12:34 |
4:11 +30
|
8:22 |
162 158-166 |
| 2.00 |
16:29 |
3:55 |
7:50 |
162 158-168 |
| 2.50 |
20:20 |
3:51 |
7:43 |
159 154-166 |
| 3.00 |
24:08 |
3:48 +3
|
7:35 |
162 156-168 |
| 3.50 |
27:57 |
3:49 |
7:38 |
162 156-166 |
| 4.00 |
31:53 |
3:56 |
7:52 |
160 156-166 |
| 4.50 |
35:42 |
3:50 |
7:39 |
158 156-170 |
| 5.00 |
39:45 |
4:02 |
8:04 |
160 156-168 |
| 5.50 |
43:32 |
3:47 |
7:35 |
160 156-166 |
| 6.00 |
47:27 |
3:55 |
7:51 |
157 154-160 |
| 6.50 |
51:56 |
4:28 |
8:57 |
160 154-168 |
| 7.00 |
55:55 |
3:59 |
7:58 |
160 154-168 |
| 7.50 |
59:48 |
3:53 |
7:46 |
158 154-170 |
| 8.00 |
1:03:43 |
3:56 |
7:52 |
161 154-166 |
| 8.50 |
1:34:44 |
31:00 +27:18
|
1:02:01 |
167 162-172 |
| 9.00 |
1:39:17 |
4:34 |
9:07 |
163 158-168 |
| 9.50 |
1:43:54 |
4:36 +15
|
9:13 |
163 154-170 |
| 10.00 |
1:47:59 |
4:06 |
8:11 |
159 154-166 |
| 10.50 |
1:52:35 |
4:36 |
9:12 |
163 154-168 |
| 11.00 |
1:56:23 |
3:47 |
7:35 |
163 158-168 |
| 11.50 |
2:00:07 |
3:44 |
7:28 |
162 158-166 |
| 12.00 |
2:04:12 |
4:05 |
8:10 |
163 160-166 |
| 12.50 |
2:08:16 |
4:04 |
8:08 |
163 160-168 |
| 13.00 |
2:12:20 |
4:04 |
8:07 |
163 154-168 |
| 13.50 |
2:16:15 |
3:55 |
7:50 |
163 160-168 |
| 14.00 |
2:20:11 |
3:56 |
7:52 |
163 158-168 |
| 14.50 |
2:23:57 |
3:47 |
7:33 |
161 156-166 |
| 15.00 |
2:28:06 |
4:09 |
8:18 |
161 158-166 |
| 15.50 |
2:33:49 |
5:43 +57
|
11:25 |
165 156-170 |
| 16.00 |
2:37:49 |
4:00 +7
|
8:00 |
159 156-170 |
| 16.50 |
2:41:38 |
3:50 |
7:39 |
162 156-172 |
| 16.67 |
2:42:48 |
1:10 |
7:01 |
161 158-164 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
84.4 |
161 |
16.7 |
2:13:00 |
9:39 |
| Walk |
1.0 |
116 |
0 |
2:00 |
INF:00:00 |
| Pause |
14.6 |
- |
- |
27:48 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:45 |
7:03 |
43.26% |
More |
| 800m |
3:37 |
7:17 |
47.99% |
More |
| 1km |
4:34 |
7:21 |
49.90% |
More |
| Mile |
7:30 |
7:30 |
52.36% |
More |
| 5k |
23:47 |
7:39 |
56.06% |
More |
| 5 miles |
38:32 |
7:42 |
56.17% |
More |
| 10k |
48:41 |
7:50 |
55.52% |
More |
| 10 miles |
1:47:28 |
10:45 |
41.53% |
More |
| Half |
2:11:58 |
10:04 |
44.74% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:11 |
6:11 |
63.46 |
| 5km |
21:19 |
6:52 |
62.56 |
| 5M |
35:49 |
7:10 |
60.43 |
| 10km |
45:23 |
7:18 |
59.56 |
| 10M |
1:16:16 |
7:38 |
58.53 |
| Half |
1:42:23 |
7:49 |
57.22 |
| 20M |
2:42:24 |
8:07 |
57.16 |
| Mara |
3:38:01 |
8:19 |
56.78 |
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