Mon 26th Nov 2018 at 7:00am by 2old
Run > Steady-State
- warm
-
Time
34:02
-
Miles
4.08
-
Min/mi
8:20
-
Pacing
19%
-
WAVA
61.33
-
Stride(cm)
117
-
Cals
503
-
Cadence
165
-
Asc(m)
72
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:28(9:28/m) 121cal 6.34/9.25mph
2) 1m - 7:33(7:33/m) 121cal 7.95/9.12mph
3) 1m - 8:45(8:45/m) 127cal 6.85/8.52mph
4) 1m - 7:41(7:41/m) 124cal 7.81/9.39mph
5) 0.08m - 35(7:26/m) 10cal 8.08/8.52mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
2:01 |
2:01 +18
|
16:11 |
119 94-162 |
6/0 |
0.25 |
3:09 |
1:07 |
8:59 |
161 160-164 |
0/11 |
0.38 |
4:19 |
1:10 |
9:22 |
162 160-164 |
2/0 |
0.50 |
5:23 |
1:04 |
8:34 |
163 158-166 |
0/6 |
0.63 |
6:20 |
57 |
7:37 |
165 162-170 |
0/6 |
0.75 |
7:25 |
1:05 |
8:38 |
165 162-168 |
1/2 |
0.88 |
8:38 |
1:12 |
9:39 |
162 160-164 |
2/1 |
1.00 |
9:47 |
1:09 |
9:13 |
162 160-164 |
0/7 |
1.13 |
10:52 |
1:06 |
8:45 |
162 160-164 |
0/8 |
1.25 |
11:51 |
58 |
7:48 |
167 164-170 |
0/1 |
1.38 |
12:48 |
58 |
7:42 |
166 164-168 |
0/4 |
1.50 |
13:41 |
53 |
7:01 |
171 166-176 |
0/3 |
1.63 |
14:33 |
52 |
6:58 |
174 170-178 |
0/2 |
1.75 |
15:23 |
50 |
6:40 |
175 166-180 |
1/1 |
1.88 |
16:15 |
52 |
6:57 |
173 170-176 |
3/0 |
2.00 |
21:04 |
4:49 +4:03
|
38:32 |
164 122-176 |
1/1 |
2.13 |
22:32 |
1:27 |
11:38 |
164 162-166 |
0/3 |
2.25 |
23:44 |
1:12 |
9:37 |
163 162-166 |
1/0 |
2.38 |
24:50 |
1:06 |
8:48 |
164 162-168 |
2/1 |
2.50 |
25:58 |
1:08 |
9:08 |
164 162-166 |
2/0 |
2.63 |
27:04 |
1:05 |
8:42 |
165 160-172 |
4/0 |
2.75 |
28:00 |
57 |
7:33 |
169 162-174 |
1/1 |
2.88 |
28:59 |
59 |
7:52 |
174 170-180 |
6/0 |
3.00 |
30:07 |
1:08 |
9:04 |
167 164-172 |
8/0 |
3.13 |
31:01 |
54 |
7:08 |
172 162-178 |
2/2 |
3.25 |
31:58 |
58 |
7:43 |
170 162-178 |
2/1 |
3.38 |
33:09 |
1:11 |
9:24 |
164 162-166 |
4/0 |
3.50 |
34:09 |
1:00 |
8:00 |
169 162-174 |
5/0 |
3.63 |
35:02 |
53 |
7:07 |
171 166-174 |
1/2 |
3.75 |
36:01 |
59 |
7:53 |
170 168-172 |
8/0 |
3.88 |
36:55 |
53 |
7:08 |
172 170-174 |
2/4 |
4.00 |
37:47 |
52 |
6:58 |
173 168-178 |
0/19 |
4.08 |
38:22 |
35 |
7:29 |
173 168-178 |
0/8 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
86.9 |
167 |
4 |
32:48 |
9:11 |
Walk |
3.6 |
110 |
0.1 |
1:31 |
22:53 |
Pause |
9.5 |
- |
- |
4:03 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:39 |
6:40 |
52.80% |
More |
800m |
3:25 |
6:52 |
61.13% |
More |
1km |
4:20 |
6:59 |
62.64% |
More |
Mile |
7:30 |
7:30 |
61.62% |
More |
5k |
28:53 |
9:18 |
54.50% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:40 |
7:40 |
60.24 |
5km |
25:30 |
8:12 |
61.71 |
5M |
42:13 |
8:27 |
60.89 |
10km |
53:09 |
8:33 |
60.49 |
10M |
1:28:01 |
8:48 |
60.48 |
Half |
1:57:12 |
8:57 |
59.70 |
20M |
3:03:32 |
9:11 |
60.41 |
Mara |
4:04:21 |
9:20 |
60.51 |
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