Sat 24th Nov 2018 at 10:00am by mcshane
Run > General
-
Time
2:46:40
-
Miles
9.20
-
Min/mi
18:07
-
Pacing
77%
-
WAVA
25.26
-
Stride(cm)
77
-
Cals
709
-
Cadence
115
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 10:37(10:37/km) 48cal 56/60rpm 5.65/6.55kmph
2) 1km - 10:10(10:10/km) 48cal 58/61rpm 5.9/7.32kmph
3) 1km - 11:56(11:56/km) 49cal 50/62rpm 5.03/7.46kmph
4) 1km - 11:46(11:46/km) 49cal 53/102rpm 5.09/7.49kmph
5) 1km - 10:31(10:31/km) 47cal 56/60rpm 5.7/7.39kmph
6) 1km - 10:32(10:32/km) 48cal 58/89rpm 5.7/7.19kmph
7) 1km - 13:44(13:44/km) 48cal 46/66rpm 4.37/8.2kmph
8) 1km - 11:47(11:47/km) 49cal 53/60rpm 5.09/6.89kmph
9) 1km - 11:36(11:36/km) 47cal 53/63rpm 5.18/8.2kmph
10) 1km - 11:20(11:20/km) 48cal 52/64rpm 5.29/7.69kmph
11) 1km - 11:12(11:12/km) 48cal 53/63rpm 5.36/8.9kmph
12) 1km - 13:02(13:02/km) 49cal 48/62rpm 4.6/6.89kmph
13) 1km - 10:42(10:42/km) 47cal 56/65rpm 5.61/7.46kmph
14) 1km - 10:15(10:15/km) 47cal 58/64rpm 5.85/7.15kmph
15) 0.81km - 7:29(9:17/km) 37cal 59/64rpm 6.46/7.46kmph
10:37 10:10 11:56 11:46 10:31 10:32 13:44 11:47 11:36 11:20 11:12 13:02 10:42 10:15 7:29
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
4:09 |
4:09 |
16:36 |
114 106-120 |
0.50 |
8:27 |
4:18 |
17:11 |
113 108-118 |
0.75 |
12:43 |
4:16 |
17:03 |
113 106-118 |
1.00 |
16:38 |
3:55 |
15:41 |
116 84-122 |
1.25 |
20:56 |
4:19 |
17:14 |
116 108-120 |
1.50 |
25:25 |
4:28 |
17:54 |
114 106-118 |
1.75 |
30:52 |
5:27 |
21:50 |
116 108-118 |
2.00 |
35:00 |
4:08 |
16:32 |
116 108-118 |
2.25 |
39:48 |
4:48 |
19:12 |
115 106-204 |
2.50 |
44:44 |
4:56 |
19:42 |
113 90-126 |
2.75 |
49:09 |
4:25 |
17:41 |
113 102-118 |
3.00 |
53:22 |
4:13 |
16:52 |
114 108-120 |
3.25 |
57:20 |
3:59 |
15:54 |
117 112-118 |
3.50 |
1:01:44 |
4:24 |
17:35 |
114 106-122 |
3.75 |
1:06:02 |
4:17 |
17:09 |
116 110-118 |
4.00 |
1:12:26 |
6:24 |
25:37 |
116 106-118 |
4.25 |
1:17:31 |
5:05 |
20:21 |
117 110-118 |
4.50 |
1:22:30 |
4:59 |
19:57 |
113 104-118 |
4.75 |
1:27:14 |
4:43 |
18:53 |
111 104-118 |
5.00 |
1:31:46 |
4:33 |
18:11 |
112 98-120 |
5.25 |
1:36:54 |
5:07 |
20:30 |
113 98-122 |
5.50 |
1:41:15 |
4:21 |
17:23 |
117 106-126 |
5.75 |
1:45:26 |
4:11 |
16:45 |
113 94-126 |
6.00 |
1:50:21 |
4:55 |
19:40 |
116 108-128 |
6.25 |
1:54:35 |
4:14 |
16:58 |
116 108-124 |
6.50 |
1:58:52 |
4:17 |
17:07 |
120 110-126 |
6.75 |
2:02:47 |
3:55 |
15:38 |
118 106-124 |
7.00 |
2:08:39 |
5:52 |
23:27 |
112 96-124 |
7.25 |
2:12:55 |
4:16 |
17:06 |
110 96-118 |
7.50 |
2:18:58 |
6:03 |
24:11 |
110 94-118 |
7.75 |
2:22:53 |
3:55 |
15:41 |
119 102-124 |
8.00 |
2:27:36 |
4:43 |
18:53 |
115 92-122 |
8.25 |
2:31:38 |
4:01 |
16:05 |
118 80-124 |
8.50 |
2:35:36 |
3:58 |
15:52 |
118 108-124 |
8.75 |
2:39:53 |
4:18 |
17:11 |
120 116-126 |
9.00 |
2:43:44 |
3:50 |
15:21 |
120 108-124 |
9.20 |
2:46:40 |
2:56 |
14:43 |
119 116-124 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
0.1 |
204 |
0 |
7 |
17:40 |
Walk |
99.8 |
114 |
9.2 |
2:46:17 |
18:05 |
Still |
0.2 |
- |
- |
15 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
3:37 |
14:34 |
21.55% |
More |
800m |
7:26 |
14:57 |
24.29% |
More |
1km |
9:35 |
15:25 |
24.62% |
More |
Mile |
15:48 |
15:48 |
25.56% |
More |
5k |
54:37 |
17:35 |
25.15% |
More |
5 miles |
1:29:59 |
18:00 |
24.79% |
More |
10k |
1:53:31 |
18:16 |
24.52% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
15:51 |
15:51 |
25.49 |
5km |
52:44 |
16:58 |
26.05 |
5M |
1:27:20 |
17:28 |
25.54 |
10km |
1:49:57 |
17:42 |
25.31 |
10M |
3:02:04 |
18:12 |
25.23 |
Half |
4:02:24 |
18:30 |
24.87 |
20M |
6:19:36 |
18:59 |
25.16 |
Mara |
8:25:24 |
19:17 |
25.20 |
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