Tue 20th Nov 2018 at 6:00pm by Lesley C
Run > Coaching
- rain
- cold
-
Time
33:10
-
Miles
2.69
-
Min/mi
12:20
-
Pacing
73%
-
WAVA
38.31
-
Stride(cm)
81
-
Cals
227
-
Cadence
162
-
Asc(m)
34
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0m - 6(21:06/m) 2.84/2.84mph
2) 0.73m - 7:30(10:13/m) 67cal 5.87/6.41mph
3) 0.1m - 2:00(19:19/m) 6cal 3.11/5.8mph
4) 0.75m - 7:30(9:57/m) 69cal 6.03/7.03mph
5) 0.1m - 2:00(19:15/m) 6cal 3.12/5.66mph
6) 0.99m - 14:04(14:10/m) 79cal 4.24/6.93mph
6 7:30 2:00 7:30 2:00 14:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:15 |
1:15 |
10:02 |
173 126-182 |
0/2 |
0.25 |
2:30 |
1:15 |
9:57 |
178 174-182 |
1/2 |
0.38 |
3:47 |
1:17 |
10:18 |
177 176-178 |
0/3 |
0.50 |
5:04 |
1:17 |
10:16 |
177 174-178 |
0/4 |
0.63 |
6:25 |
1:21 |
10:47 |
176 168-180 |
0/2 |
0.75 |
7:52 |
1:27 |
11:39 |
177 174-180 |
0/3 |
0.88 |
9:52 |
1:59 |
15:55 |
140 120-182 |
0/4 |
1.00 |
11:01 |
1:10 |
9:18 |
185 180-188 |
0/6 |
1.13 |
12:08 |
1:07 |
8:52 |
186 184-188 |
0/4 |
1.25 |
13:23 |
1:15 |
9:59 |
179 172-186 |
0/4 |
1.38 |
14:39 |
1:16 |
10:06 |
179 176-182 |
1/1 |
1.50 |
16:04 |
1:26 |
11:27 |
176 170-180 |
1/0 |
1.63 |
17:40 |
1:35 |
12:43 |
166 126-180 |
1/0 |
1.75 |
19:32 |
1:52 |
15:00 |
142 126-186 |
0/1 |
1.88 |
20:50 |
1:17 |
10:19 |
180 174-186 |
0/2 |
2.00 |
22:08 |
1:18 |
10:26 |
174 126-184 |
2/0 |
2.13 |
24:24 |
2:16 |
18:11 |
131 124-172 |
1/0 |
2.25 |
25:48 |
1:23 |
11:06 |
176 166-184 |
2/1 |
2.38 |
27:36 |
1:48 |
14:26 |
161 124-178 |
0/3 |
2.50 |
29:44 |
2:08 |
17:02 |
126 118-134 |
6/0 |
2.63 |
31:54 |
2:11 |
17:25 |
126 120-128 |
9/0 |
2.69 |
33:10 |
1:16 |
18:40 |
124 110-126 |
5/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
63.4 |
178 |
2 |
21:02 |
10:19 |
Walk |
36.6 |
125 |
0.7 |
12:08 |
18:33 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:12 |
8:50 |
37.24% |
More |
800m |
4:42 |
9:27 |
40.21% |
More |
1km |
5:59 |
9:38 |
41.21% |
More |
Mile |
10:50 |
10:50 |
39.10% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:37 |
11:37 |
36.45 |
5km |
38:38 |
12:26 |
38.29 |
5M |
1:03:59 |
12:48 |
37.57 |
10km |
1:20:34 |
12:58 |
37.29 |
10M |
2:13:24 |
13:20 |
37.03 |
Half |
2:57:37 |
13:34 |
36.29 |
20M |
4:38:08 |
13:54 |
36.44 |
Mara |
6:10:19 |
14:08 |
36.25 |
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