Wed 24th Oct 2018 at 8:00pm by iPLOD
Run > General
-
Time
30:10
-
Miles
3.74
-
Min/mi
8:04
-
Pacing
93%
-
WAVA
59.62
-
Stride(cm)
119
-
Cals
543
-
Cadence
168
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:56(7:56/m) 141cal 7.57/8.25mph
2) 1m - 7:47(7:47/m) 147cal 7.71/8.01mph
3) 1m - 8:06(8:06/m) 146cal 7.41/7.81mph
4) 0.74m - 6:22(8:36/m) 109cal 6.98/7.51mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:06 |
1:06 |
8:47 |
162 160-164 |
0.25 |
2:05 |
59 |
7:51 |
164 160-166 |
0.38 |
3:02 |
57 |
7:36 |
166 164-166 |
0.50 |
4:00 |
58 |
7:47 |
164 164-166 |
0.63 |
4:55 |
55 |
7:17 |
168 164-172 |
0.75 |
5:52 |
58 |
7:40 |
168 166-172 |
0.88 |
6:50 |
57 |
7:39 |
169 164-172 |
1.00 |
7:55 |
1:05 |
8:39 |
163 118-170 |
1.13 |
8:53 |
59 |
7:49 |
169 166-170 |
1.25 |
9:54 |
1:01 |
8:05 |
169 168-172 |
1.38 |
10:53 |
59 |
7:56 |
166 164-168 |
1.50 |
11:52 |
59 |
7:49 |
166 164-168 |
1.63 |
12:51 |
59 |
7:55 |
169 166-170 |
1.75 |
13:47 |
56 |
7:27 |
170 170-172 |
1.88 |
14:45 |
58 |
7:46 |
172 170-172 |
2.00 |
15:43 |
58 |
7:40 |
170 168-172 |
2.13 |
16:46 |
1:03 |
8:22 |
171 168-174 |
2.25 |
17:48 |
1:03 |
8:23 |
172 172-174 |
2.38 |
18:52 |
1:04 |
8:29 |
169 166-170 |
2.50 |
19:53 |
1:01 |
8:06 |
168 166-172 |
2.63 |
20:49 |
56 |
7:27 |
170 168-172 |
2.75 |
21:49 |
1:00 |
8:04 |
170 168-172 |
2.88 |
22:48 |
59 |
7:50 |
170 170-172 |
3.00 |
23:49 |
1:01 |
8:07 |
171 168-174 |
3.13 |
24:53 |
1:04 |
8:34 |
169 168-172 |
3.25 |
25:53 |
1:00 |
8:02 |
171 170-172 |
3.38 |
26:55 |
1:02 |
8:17 |
171 168-176 |
3.50 |
27:58 |
1:02 |
8:18 |
171 168-174 |
3.63 |
29:08 |
1:10 |
9:20 |
166 160-168 |
3.74 |
30:10 |
1:02 |
9:09 |
166 158-170 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
168 |
3.7 |
30:02 |
8:03 |
Walk |
0.4 |
118 |
0 |
8 |
18:51 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:23 |
45.54% |
More |
800m |
3:43 |
7:29 |
52.94% |
More |
1km |
4:42 |
7:34 |
54.64% |
More |
Mile |
7:43 |
7:43 |
56.51% |
More |
5k |
24:38 |
7:56 |
60.27% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:22 |
6:22 |
68.50 |
5km |
24:14 |
7:48 |
61.26 |
5M |
42:30 |
8:30 |
56.92 |
10km |
54:55 |
8:50 |
55.03 |
10M |
1:36:17 |
9:38 |
51.90 |
Half |
2:12:24 |
10:06 |
49.56 |
20M |
3:38:08 |
10:54 |
47.67 |
Mara |
4:59:59 |
11:27 |
46.22 |
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