Tue 18th Sep 2018 at 11:00pm by iPLOD
Run > General
-
Time
30:02
-
Miles
3.29
-
Min/mi
9:08
-
Pacing
91%
-
WAVA
52.41
-
Stride(cm)
106
-
Cals
471
-
Cadence
165
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:53(8:53/m) 140cal 6.76/7.76mph
2) 1m - 8:59(8:59/m) 146cal 6.68/10.96mph
3) 1m - 9:23(9:23/m) 143cal 6.39/7.01mph
4) 0.29m - 2:47(9:37/m) 42cal 6.23/6.8mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:10 |
1:10 +4
|
9:23 |
158 108-166 |
0.25 |
2:19 |
1:08 |
9:07 |
164 162-168 |
0.38 |
3:28 |
1:09 |
9:12 |
165 164-168 |
0.50 |
4:35 |
1:07 |
8:57 |
165 164-166 |
0.63 |
5:41 |
1:06 |
8:47 |
165 162-166 |
0.75 |
6:47 |
1:06 |
8:50 |
166 164-168 |
0.88 |
7:51 |
1:04 |
8:32 |
167 166-168 |
1.00 |
8:56 |
1:05 |
8:42 |
168 166-168 |
1.13 |
10:05 |
1:09 |
9:10 |
168 166-170 |
1.25 |
11:08 |
1:03 |
8:25 |
167 164-170 |
1.38 |
12:13 |
1:05 |
8:42 |
168 166-170 |
1.50 |
13:35 |
1:22 +13
|
10:53 |
162 118-168 |
1.63 |
14:42 |
1:08 |
9:01 |
167 166-168 |
1.75 |
15:49 |
1:07 |
8:52 |
166 164-168 |
1.88 |
16:55 |
1:06 |
8:46 |
166 166-168 |
2.00 |
18:07 |
1:13 |
9:41 |
166 164-168 |
2.13 |
19:19 |
1:11 |
9:31 |
167 166-168 |
2.25 |
20:25 |
1:06 |
8:46 |
168 166-168 |
2.38 |
21:31 |
1:06 |
8:50 |
167 166-168 |
2.50 |
22:42 |
1:11 |
9:28 |
167 164-168 |
2.63 |
23:50 |
1:08 |
9:04 |
167 166-168 |
2.75 |
25:02 |
1:12 |
9:34 |
166 164-168 |
2.88 |
26:14 |
1:12 |
9:38 |
164 162-166 |
3.00 |
27:32 |
1:18 |
10:24 |
164 156-168 |
3.13 |
28:45 |
1:13 |
9:47 |
166 162-168 |
3.25 |
29:58 |
1:12 |
9:38 |
166 164-168 |
3.28 |
30:15 |
17 |
9:28 |
165 164-166 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.9 |
166 |
3.3 |
29:55 |
9:12 |
Walk |
0.4 |
112 |
0 |
7 |
33:47 |
Pause |
0.7 |
- |
- |
13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:19 |
40.50% |
More |
800m |
4:19 |
8:40 |
45.73% |
More |
1km |
5:21 |
8:36 |
48.03% |
More |
Mile |
8:43 |
8:43 |
50.05% |
More |
5k |
28:28 |
9:10 |
52.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:22 |
7:22 |
59.20 |
5km |
28:04 |
9:02 |
52.89 |
5M |
49:13 |
9:51 |
49.15 |
10km |
1:03:36 |
10:14 |
47.52 |
10M |
1:51:30 |
11:09 |
44.82 |
Half |
2:33:21 |
11:42 |
42.79 |
20M |
4:12:38 |
12:38 |
41.16 |
Mara |
5:47:26 |
13:16 |
39.91 |
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