Mon 17th Sep 2018 at 6:00am by mikep
Run > Recovery Run
-
Time
38:14
-
Miles
4.02
-
Min/mi
9:31
-
Pacing
85%
-
WAVA
54.21
-
Stride(cm)
92
-
Cals
461
-
Cadence
183
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:11(10:11/m) 115cal 5.89/6.47mph
2) 1m - 9:17(9:17/m) 114cal 6.46/6.74mph
3) 1m - 9:25(9:25/m) 115cal 6.38/6.7mph
4) 1m - 9:11(9:11/m) 115cal 6.53/6.78mph
5) 0.02m - 10(9:26/m) 2cal 6.36/6.68mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:25 |
1:25 |
11:22 |
175 170-180 |
0.25 |
2:44 |
1:19 |
10:31 |
181 176-186 |
0.38 |
4:03 |
1:18 |
10:27 |
185 182-192 |
0.50 |
5:20 |
1:18 |
10:23 |
183 180-186 |
0.63 |
6:34 |
1:13 |
9:46 |
186 184-190 |
0.75 |
7:48 |
1:15 |
9:59 |
186 182-192 |
0.88 |
9:00 |
1:11 |
9:30 |
184 180-188 |
1.00 |
10:10 |
1:10 |
9:24 |
185 182-186 |
1.13 |
11:25 |
1:15 |
9:57 |
186 184-190 |
1.25 |
12:33 |
1:08 |
9:04 |
186 182-190 |
1.38 |
13:42 |
1:09 |
9:11 |
184 180-186 |
1.50 |
14:49 |
1:07 |
8:56 |
180 178-184 |
1.63 |
16:43 |
1:54 +43
|
15:16 |
175 122-182 |
1.75 |
17:53 |
1:10 |
9:17 |
179 176-182 |
1.88 |
19:02 |
1:09 |
9:14 |
180 176-182 |
2.00 |
20:10 |
1:08 |
9:07 |
181 178-182 |
2.13 |
21:22 |
1:11 |
9:31 |
181 174-186 |
2.25 |
22:31 |
1:09 |
9:13 |
183 180-186 |
2.38 |
23:39 |
1:08 |
9:03 |
183 180-186 |
2.50 |
24:49 |
1:10 |
9:19 |
184 176-188 |
2.63 |
26:03 |
1:14 |
9:56 |
181 176-188 |
2.75 |
27:16 |
1:13 |
9:45 |
184 180-186 |
2.88 |
28:29 |
1:12 |
9:39 |
186 182-190 |
3.00 |
29:35 |
1:06 |
8:51 |
188 186-190 |
3.13 |
30:44 |
1:09 |
9:09 |
186 182-190 |
3.25 |
31:54 |
1:11 |
9:24 |
184 182-186 |
3.38 |
33:05 |
1:11 |
9:24 |
188 184-192 |
3.50 |
34:11 |
1:06 |
8:50 |
186 182-190 |
3.63 |
35:22 |
1:11 |
9:31 |
185 184-188 |
3.75 |
36:31 |
1:08 |
9:07 |
187 184-190 |
3.88 |
37:40 |
1:09 |
9:13 |
185 182-188 |
4.00 |
38:47 |
1:07 |
8:54 |
186 184-188 |
4.02 |
38:57 |
10 |
10:15 |
188 188-188 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:12 |
8:53 |
39.92% |
More |
800m |
4:32 |
9:07 |
46.47% |
More |
1km |
5:40 |
9:07 |
48.43% |
More |
Mile |
9:10 |
9:10 |
50.81% |
More |
5k |
29:36 |
9:32 |
53.62% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:30 |
8:30 |
54.79 |
5km |
28:56 |
9:19 |
54.86 |
5M |
48:24 |
9:41 |
53.60 |
10km |
1:01:13 |
9:51 |
53.01 |
10M |
1:42:25 |
10:15 |
52.47 |
Half |
2:17:08 |
10:28 |
51.51 |
20M |
3:36:40 |
10:50 |
51.66 |
Mara |
4:50:08 |
11:04 |
51.45 |
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