Sun 30th Sep 2018 at 2:00pm by mcshane
Run > General
-
Time
2:46:58
-
Miles
9.03
-
Min/mi
18:29
-
Pacing
60%
-
WAVA
24.73
-
Stride(cm)
76
-
Cals
705
-
Cadence
115
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 10:45(10:45/km) 46cal 54/63rpm 5.58/6.95kmph
2) 1km - 10:44(10:44/km) 49cal 56/60rpm 5.59/7.62kmph
3) 1km - 10:34(10:34/km) 48cal 56/59rpm 5.68/6.75kmph
4) 1km - 9:59(9:59/km) 48cal 59/59rpm 6.01/7.29kmph
5) 1km - 10:04(10:04/km) 47cal 58/60rpm 5.96/6.82kmph
6) 1km - 10:06(10:06/km) 47cal 58/61rpm 5.94/6.85kmph
7) 1km - 10:06(10:06/km) 48cal 58/59rpm 5.94/7.02kmph
8) 1km - 11:51(11:51/km) 50cal 55/63rpm 5.07/7.05kmph
9) 1km - 10:12(10:12/km) 48cal 57/59rpm 5.89/6.62kmph
10) 1km - 10:36(10:36/km) 49cal 57/62rpm 5.66/6.45kmph
11) 1km - 10:57(10:57/km) 49cal 54/59rpm 5.48/6.42kmph
12) 1km - 20:29(20:29/km) 52cal 38/78rpm 2.93/6.99kmph
13) 1km - 14:31(14:31/km) 50cal 46/63rpm 4.13/6.79kmph
14) 1km - 10:35(10:35/km) 48cal 54/61rpm 5.67/6.48kmph
15) 0.54km - 5:28(10:13/km) 26cal 56/59rpm 5.88/6.82kmph
10:45 10:44 10:34 9:59 10:04 10:06 10:06 11:51 10:12 10:36 10:57 20:29 14:31 10:35 5:28
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
4:01 |
4:01 |
16:03 |
117 112-118 |
0.50 |
8:46 |
4:45 |
19:01 |
118 116-124 |
0.75 |
12:41 |
3:55 |
15:41 |
117 114-118 |
1.00 |
16:51 |
4:10 |
16:40 |
114 106-118 |
1.25 |
21:35 |
4:43 |
18:53 |
112 104-118 |
1.50 |
25:53 |
4:18 |
17:13 |
109 102-118 |
1.75 |
30:08 |
4:15 |
17:01 |
115 110-118 |
2.00 |
34:12 |
4:03 |
16:13 |
118 114-118 |
2.25 |
38:16 |
4:04 |
16:17 |
118 114-118 |
2.50 |
42:15 |
3:59 |
15:58 |
118 116-118 |
2.75 |
46:14 |
3:59 |
15:54 |
118 114-120 |
3.00 |
50:25 |
4:11 |
16:45 |
112 108-118 |
3.25 |
54:28 |
4:03 |
16:11 |
117 112-118 |
3.50 |
58:32 |
4:04 |
16:15 |
116 110-118 |
3.75 |
1:02:33 |
4:01 |
16:05 |
115 110-118 |
4.00 |
1:06:33 |
4:00 |
15:59 |
117 112-118 |
4.25 |
1:10:41 |
4:08 |
16:34 |
117 114-118 |
4.50 |
1:16:00 |
5:19 |
21:15 |
114 104-118 |
4.75 |
1:20:23 |
4:24 |
17:35 |
117 112-122 |
5.00 |
1:24:35 |
4:11 |
16:45 |
117 112-118 |
5.25 |
1:28:47 |
4:12 |
16:50 |
114 112-118 |
5.50 |
1:32:50 |
4:03 |
16:11 |
117 110-118 |
5.75 |
1:37:00 |
4:10 |
16:41 |
117 110-118 |
6.00 |
1:41:10 |
4:10 |
16:39 |
114 108-118 |
6.25 |
1:45:34 |
4:24 |
17:36 |
115 112-124 |
6.50 |
1:50:11 |
4:38 |
18:32 |
114 112-118 |
6.75 |
1:54:25 |
4:14 |
16:56 |
115 112-118 |
7.00 |
1:58:45 |
4:19 |
17:18 |
112 110-116 |
7.25 |
2:03:16 |
4:31 |
18:06 |
113 104-118 |
7.50 |
2:17:19 |
14:03 |
56:11 |
113 100-126 |
7.75 |
2:23:09 |
5:50 |
23:19 |
113 40-126 |
8.00 |
2:29:42 |
6:33 |
26:13 |
114 98-126 |
8.25 |
2:33:43 |
4:01 |
16:03 |
116 108-122 |
8.50 |
2:38:18 |
4:35 |
18:21 |
115 108-118 |
8.75 |
2:42:19 |
4:01 |
16:04 |
116 112-118 |
9.00 |
2:46:26 |
4:07 |
16:30 |
115 112-118 |
9.03 |
2:46:57 |
31 |
15:59 |
115 114-116 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
115 |
9 |
2:46:23 |
18:26 |
Walk |
0.2 |
40 |
0 |
20 |
58:28 |
Still |
0.1 |
- |
- |
14 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
3:44 |
15:02 |
20.90% |
More |
800m |
7:37 |
15:19 |
23.71% |
More |
1km |
9:36 |
15:27 |
24.56% |
More |
Mile |
16:02 |
16:02 |
25.21% |
More |
5k |
50:48 |
16:21 |
27.04% |
More |
5 miles |
1:23:41 |
16:44 |
26.66% |
More |
10k |
1:44:38 |
16:50 |
26.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
16:12 |
16:12 |
24.94 |
5km |
53:53 |
17:21 |
25.49 |
5M |
1:29:14 |
17:51 |
25.00 |
10km |
1:52:21 |
18:05 |
24.77 |
10M |
3:06:02 |
18:36 |
24.70 |
Half |
4:07:41 |
18:54 |
24.34 |
20M |
6:27:53 |
19:24 |
24.62 |
Mara |
8:36:25 |
19:43 |
24.66 |
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