Sat 15th Sep 2018 at 10:00am by Sam Jelfs
Run > General
-
Time
1:35:13
-
Miles
12.06
-
Min/mi
7:54
-
Pacing
79%
-
WAVA
56.00
-
Stride(cm)
119
-
Cals
1520
-
Cadence
171
-
Asc(m)
162
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:12(5:12/km) 75cal 11.53/12.73kmph
2) 1km - 4:50(4:50/km) 78cal 12.39/13.74kmph
3) 1km - 4:46(4:46/km) 79cal 12.59/13.74kmph
4) 1km - 4:59(4:59/km) 78cal 12.06/13.3kmph
5) 1km - 4:50(4:50/km) 76cal 12.42/13.64kmph
6) 1km - 4:54(4:54/km) 79cal 12.23/14.34kmph
7) 1km - 4:59(4:59/km) 79cal 12.03/13kmph
8) 1km - 4:56(4:56/km) 79cal 12.15/12.83kmph
9) 1km - 5:10(5:10/km) 80cal 11.61/14.44kmph
10) 1km - 4:48(4:48/km) 80cal 12.51/14.21kmph
11) 1km - 4:46(4:46/km) 78cal 12.6/14.14kmph
12) 1km - 4:53(4:53/km) 78cal 12.3/14.71kmph
13) 1km - 4:41(4:41/km) 79cal 12.79/13.4kmph
14) 1km - 4:56(4:56/km) 79cal 12.16/12.83kmph
15) 1km - 4:58(4:58/km) 78cal 12.06/13.33kmph
16) 1km - 4:52(4:52/km) 78cal 12.33/14.95kmph
17) 1km - 4:52(4:52/km) 80cal 12.34/13.94kmph
18) 1km - 4:52(4:52/km) 78cal 12.34/13.6kmph
19) 1km - 4:57(4:57/km) 78cal 12.11/14.01kmph
20) 0.4km - 2:01(5:02/km) 31cal 11.91/13.71kmph
5:12 4:50 4:46 4:59 4:50 4:54 4:59 4:56 5:10 4:48 4:46 4:53 4:41 4:56 4:58 4:52 4:52 4:52 4:57 2:01
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:16 |
4:16 |
8:33 |
168 120-174 |
7/6 |
1.00 |
8:11 |
3:55 |
7:49 |
171 168-176 |
4/3 |
1.50 |
11:59 |
3:48 |
7:36 |
171 168-176 |
5/4 |
2.00 |
15:53 |
3:54 |
7:48 |
171 168-174 |
3/4 |
2.50 |
19:53 |
4:00 |
8:00 |
170 168-172 |
17/10 |
3.00 |
23:58 |
4:05 +11
|
8:09 |
169 120-174 |
4/5 |
3.50 |
27:52 |
3:55 |
7:49 |
170 168-174 |
7/7 |
4.00 |
31:51 |
3:59 |
7:57 |
172 164-178 |
2/5 |
4.50 |
35:52 |
4:02 |
8:03 |
170 168-176 |
6/5 |
5.00 |
39:51 |
3:58 |
7:57 |
169 168-172 |
8/7 |
5.50 |
44:01 |
4:10 |
8:20 |
170 160-176 |
18/12 |
6.00 |
47:57 |
3:56 |
7:53 |
172 168-180 |
8/11 |
6.50 |
53:15 |
5:18 +1:31
|
10:36 |
171 120-176 |
5/5 |
7.00 |
57:09 |
3:54 |
7:47 |
173 164-178 |
7/7 |
7.50 |
1:01:06 |
3:57 +3
|
7:54 |
172 170-174 |
7/6 |
8.00 |
1:04:52 |
3:45 |
7:31 |
171 170-176 |
7/7 |
8.50 |
1:08:49 |
3:57 |
7:54 |
170 168-172 |
9/4 |
9.00 |
1:13:17 |
4:28 +29
|
8:57 |
169 120-178 |
4/12 |
9.50 |
1:17:24 |
4:07 |
8:14 |
172 168-174 |
7/4 |
10.00 |
1:21:11 |
3:47 |
7:35 |
172 168-176 |
2/3 |
10.50 |
1:25:08 |
3:56 |
7:53 |
170 168-174 |
2/2 |
11.00 |
1:29:03 |
3:55 |
7:51 |
172 168-176 |
5/4 |
11.50 |
1:33:03 |
4:00 |
8:00 |
172 168-176 |
9/6 |
12.00 |
1:36:59 |
3:56 |
7:52 |
171 168-176 |
3/8 |
12.05 |
1:37:27 |
28 |
8:31 |
171 170-172 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.6 |
171 |
12 |
1:35:07 |
7:55 |
Walk |
2.2 |
120 |
0 |
2:09 |
2:57:58 |
Pause |
0.2 |
- |
- |
11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:15 |
40.50% |
More |
800m |
3:40 |
7:23 |
45.88% |
More |
1km |
4:37 |
7:25 |
47.88% |
More |
Mile |
7:33 |
7:33 |
50.47% |
More |
5k |
24:23 |
7:51 |
53.02% |
More |
5 miles |
39:27 |
7:53 |
53.61% |
More |
10k |
49:31 |
7:58 |
53.49% |
More |
10 miles |
1:20:45 |
8:04 |
54.28% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:48 |
6:48 |
56.09 |
5km |
22:37 |
7:17 |
57.18 |
5M |
37:27 |
7:29 |
56.48 |
10km |
47:09 |
7:35 |
56.18 |
10M |
1:18:04 |
7:48 |
56.14 |
Half |
1:43:57 |
7:56 |
55.41 |
20M |
2:42:46 |
8:08 |
56.08 |
Mara |
3:36:43 |
8:16 |
56.16 |
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