Fri 21st Sep 2018 at 7:00pm by iPLOD
Run > General
-
Time
35:02
-
Miles
4.58
-
Min/mi
7:39
-
Pacing
67%
-
WAVA
63.24
-
Stride(cm)
117
-
Cals
659
-
Cadence
180
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:00(7:00/m) 144cal 8.58/9.39mph
2) 1m - 7:34(7:34/m) 151cal 7.93/10mph
3) 1m - 7:37(7:37/m) 142cal 7.88/9.71mph
4) 1m - 7:56(7:56/m) 142cal 7.57/10.87mph
5) 0.58m - 4:56(8:27/m) 80cal 7.1/10.27mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
54 |
54 |
7:08 |
178 174-182 |
0.25 |
1:45 |
52 |
6:54 |
180 176-182 |
0.38 |
2:38 |
53 |
7:04 |
178 176-180 |
0.50 |
3:30 |
51 |
6:50 |
183 182-184 |
0.63 |
4:22 |
53 |
7:02 |
183 178-184 |
0.75 |
5:14 |
52 |
6:57 |
185 182-188 |
0.88 |
6:07 |
53 |
7:01 |
184 180-188 |
1.00 |
6:59 |
52 |
6:56 |
185 182-186 |
1.13 |
8:30 |
1:31 |
12:06 |
154 118-186 |
1.25 |
9:23 |
53 |
7:02 |
183 180-186 |
1.38 |
10:15 |
52 |
6:59 |
186 182-188 |
1.50 |
11:06 |
51 |
6:48 |
185 182-188 |
1.63 |
11:59 |
53 |
7:02 |
184 178-188 |
1.75 |
12:49 |
51 |
6:44 |
186 184-188 |
1.88 |
13:41 |
52 |
6:53 |
186 182-190 |
2.00 |
14:33 |
52 |
6:57 |
186 184-188 |
2.13 |
16:08 |
1:35 |
12:38 |
153 106-186 |
2.25 |
17:01 |
54 |
7:09 |
184 180-190 |
2.38 |
17:54 |
53 |
7:02 |
184 182-186 |
2.50 |
18:45 |
50 |
6:44 |
185 182-188 |
2.63 |
19:36 |
51 |
6:48 |
186 184-188 |
2.75 |
20:28 |
52 |
6:55 |
186 182-188 |
2.88 |
21:18 |
51 |
6:47 |
188 182-190 |
3.00 |
22:10 |
51 |
6:51 |
187 186-188 |
3.13 |
24:18 |
2:08 +1:07
|
17:07 |
178 122-190 |
3.25 |
25:13 |
54 |
7:15 |
187 162-194 |
3.38 |
26:20 |
1:07 |
8:58 |
171 164-188 |
3.50 |
27:11 |
51 |
6:52 |
186 164-192 |
3.63 |
28:19 |
1:07 |
8:59 |
172 166-188 |
3.75 |
29:13 |
55 |
7:18 |
187 162-194 |
3.88 |
30:19 |
1:06 |
8:49 |
172 166-194 |
4.00 |
31:13 |
53 |
7:05 |
186 162-194 |
4.13 |
32:18 |
1:05 |
8:44 |
174 166-192 |
4.25 |
33:19 |
1:02 |
8:12 |
182 160-194 |
4.38 |
34:23 |
1:04 |
8:31 |
175 164-190 |
4.50 |
35:22 |
59 |
7:49 |
181 166-192 |
4.58 |
36:03 |
41 |
8:57 |
170 168-172 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.5 |
182 |
4.5 |
33:16 |
7:36 |
Walk |
5.1 |
115 |
0.1 |
1:53 |
22:15 |
Pause |
2.4 |
- |
- |
54 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:46 |
49.72% |
More |
800m |
3:23 |
6:49 |
58.22% |
More |
1km |
4:14 |
6:48 |
60.74% |
More |
Mile |
6:57 |
6:57 |
62.72% |
More |
5k |
23:49 |
7:40 |
62.33% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:49 |
5:49 |
74.98 |
5km |
22:10 |
7:08 |
66.97 |
5M |
38:51 |
7:46 |
62.26 |
10km |
50:13 |
8:05 |
60.18 |
10M |
1:28:02 |
8:48 |
56.76 |
Half |
2:01:04 |
9:15 |
54.20 |
20M |
3:19:27 |
9:58 |
52.13 |
Mara |
4:34:18 |
10:28 |
50.55 |
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