Thu 20th Sep 2018 at 6:00pm by 2old
Run > Tempo
- warm
-
Time
28:45
-
Miles
4.04
-
Min/mi
7:07
-
Pacing
48%
-
WAVA
71.80
-
Stride(cm)
133
-
Cals
488
-
Cadence
170
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:00(7:00/m) 121cal 8.58/9.5mph
2) 1m - 7:09(7:09/m) 121cal 8.38/9.2mph
3) 1m - 7:32(7:32/m) 119cal 7.97/9.37mph
4) 1m - 6:48(6:48/m) 123cal 8.82/9.33mph
5) 0.04m - 16(7:19/m) 4cal 8.21/8.47mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
53 |
53 |
7:04 |
173 168-178 |
0.25 |
1:43 |
50 |
6:43 |
173 168-176 |
0.38 |
2:43 |
1:00 |
7:57 |
168 164-172 |
0.50 |
3:34 |
51 |
6:49 |
167 166-170 |
0.63 |
4:25 |
51 |
6:47 |
170 168-172 |
0.75 |
5:17 |
52 |
6:57 |
170 168-172 |
0.88 |
6:11 |
54 |
7:10 |
172 170-172 |
1.00 |
7:00 |
49 |
6:30 |
172 170-174 |
1.13 |
7:51 |
51 |
6:51 |
169 166-174 |
1.25 |
8:50 |
59 |
7:49 |
169 166-170 |
1.38 |
10:26 |
1:36 +43
|
12:49 |
166 118-176 |
1.50 |
11:23 |
57 |
7:35 |
167 164-168 |
1.63 |
12:16 |
54 |
7:10 |
168 166-172 |
1.75 |
13:10 |
54 |
7:10 |
169 168-170 |
1.88 |
14:21 |
1:11 +21
|
9:29 |
172 170-176 |
2.00 |
15:13 |
51 |
6:49 |
171 170-172 |
2.13 |
16:01 |
48 |
6:27 |
172 170-174 |
2.25 |
16:50 |
49 |
6:36 |
172 170-176 |
2.38 |
17:42 |
52 |
6:57 |
169 166-174 |
2.50 |
18:39 |
57 |
7:33 |
170 168-172 |
2.63 |
20:53 |
2:14 +48
|
17:54 |
165 122-172 |
2.75 |
22:19 |
1:26 +29
|
11:26 |
167 122-174 |
2.88 |
23:12 |
53 |
7:03 |
172 166-176 |
3.00 |
24:01 |
49 |
6:32 |
173 170-176 |
3.13 |
24:52 |
51 |
6:47 |
171 170-174 |
3.25 |
25:44 |
53 |
7:00 |
172 170-176 |
3.38 |
26:33 |
49 |
6:32 |
173 170-178 |
3.50 |
27:21 |
47 |
6:19 |
173 172-174 |
3.63 |
28:45 |
1:24 +40
|
11:15 |
170 126-176 |
3.75 |
29:42 |
57 |
7:33 |
174 172-176 |
3.88 |
30:36 |
54 |
7:14 |
174 172-176 |
4.00 |
31:29 |
53 |
7:04 |
175 172-176 |
4.04 |
31:45 |
16 |
7:30 |
174 174-174 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.4 |
171 |
4 |
28:56 |
7:27 |
Walk |
4.6 |
121 |
0 |
1:30 |
1:13:56 |
Still |
1.0 |
- |
- |
19 |
- |
Pause |
3.1 |
- |
- |
1:01 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:35 |
6:23 |
55.17% |
More |
800m |
3:16 |
6:35 |
63.81% |
More |
1km |
4:07 |
6:38 |
66.06% |
More |
Mile |
6:58 |
6:58 |
66.31% |
More |
5k |
24:29 |
7:53 |
64.28% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:33 |
6:33 |
70.51 |
5km |
21:46 |
7:00 |
72.29 |
5M |
36:02 |
7:12 |
71.34 |
10km |
45:23 |
7:18 |
70.85 |
10M |
1:15:08 |
7:31 |
70.86 |
Half |
1:40:03 |
7:38 |
69.93 |
20M |
2:36:40 |
7:50 |
70.77 |
Mara |
3:28:35 |
7:58 |
70.88 |
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