Wed 19th Sep 2018 at 12:00pm by Sam Jelfs
Run > General
-
Time
28:53
-
Miles
3.74
-
Min/mi
7:43
-
Pacing
87%
-
WAVA
54.21
-
Stride(cm)
121
-
Cals
469
-
Cadence
172
-
Asc(m)
87
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:51(4:51/km) 78cal 12.36/18.85kmph
2) 1km - 3:54(3:54/km) 78cal 15.36/19.25kmph
3) 1km - 5:00(5:00/km) 79cal 11.98/12.8kmph
4) 1km - 5:12(5:12/km) 77cal 11.55/12.66kmph
5) 1km - 4:59(4:59/km) 76cal 12.03/12.87kmph
6) 1km - 4:50(4:50/km) 80cal 12.42/14.75kmph
7) 0.01km - 6(8:03/km) 1cal 7.45/10.58kmph
4:51 3:54 5:00 5:12 4:59 4:50 6
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
58 |
58 |
7:40 |
163 120-168 |
1/1 |
0.25 |
1:59 |
1:01 |
8:12 |
167 166-170 |
1/2 |
0.38 |
2:58 |
59 |
7:54 |
168 166-170 |
1/2 |
0.50 |
4:00 |
1:02 |
8:15 |
168 166-170 |
3/2 |
0.63 |
4:51 |
51 |
6:47 |
176 166-198 |
1/1 |
0.75 |
5:31 |
40 |
5:21 |
198 184-202 |
4/0 |
0.88 |
6:12 |
41 |
5:29 |
197 188-200 |
4/7 |
1.00 |
6:59 |
47 |
6:16 |
185 166-194 |
9/1 |
1.13 |
7:53 |
54 |
7:14 |
170 168-172 |
9/5 |
1.25 |
8:49 |
56 |
7:25 |
170 168-172 |
0/9 |
1.38 |
9:50 |
1:01 |
8:09 |
169 168-170 |
3/0 |
1.50 |
10:49 |
59 |
7:52 |
170 168-172 |
1/1 |
1.63 |
11:48 |
59 |
7:53 |
169 168-170 |
1/2 |
1.75 |
12:51 |
1:03 |
8:25 |
169 168-170 |
2/1 |
1.88 |
13:51 |
59 |
7:55 |
168 168-168 |
2/1 |
2.00 |
14:49 |
58 |
7:45 |
169 168-170 |
2/4 |
2.13 |
16:00 |
1:11 |
9:25 |
169 166-170 |
0/0 |
2.25 |
17:09 |
1:10 |
9:16 |
169 168-172 |
8/2 |
2.38 |
18:06 |
57 |
7:34 |
170 168-172 |
4/9 |
2.50 |
19:02 |
56 |
7:30 |
170 168-172 |
1/5 |
2.63 |
20:01 |
59 |
7:56 |
169 168-172 |
2/1 |
2.75 |
21:01 |
1:00 |
7:58 |
169 168-170 |
2/1 |
2.88 |
22:01 |
1:00 |
7:58 |
170 168-176 |
6/6 |
3.00 |
23:06 |
1:06 |
8:44 |
170 168-170 |
5/1 |
3.13 |
24:04 |
58 |
7:43 |
169 168-172 |
0/6 |
3.25 |
25:09 |
1:05 |
8:39 |
170 168-172 |
1/1 |
3.38 |
26:05 |
56 |
7:27 |
171 168-174 |
1/2 |
3.50 |
27:03 |
58 |
7:43 |
171 170-172 |
2/1 |
3.63 |
27:59 |
56 |
7:27 |
171 170-174 |
2/2 |
3.73 |
28:47 |
48 |
7:43 |
171 168-174 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
172 |
3.7 |
28:47 |
7:43 |
Walk |
0.0 |
120 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:19 |
5:17 |
55.58% |
More |
800m |
2:56 |
5:55 |
57.31% |
More |
1km |
3:51 |
6:11 |
57.41% |
More |
Mile |
6:49 |
6:49 |
55.97% |
More |
5k |
23:49 |
7:40 |
54.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:08 |
7:08 |
53.47 |
5km |
23:44 |
7:38 |
54.49 |
5M |
39:18 |
7:52 |
53.82 |
10km |
49:28 |
7:58 |
53.55 |
10M |
1:21:55 |
8:12 |
53.50 |
Half |
1:49:04 |
8:20 |
52.81 |
20M |
2:50:48 |
8:32 |
53.44 |
Mara |
3:47:24 |
8:41 |
53.52 |
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