Mon 26th Nov 2018 at 6:00am by marlrunner
Run > Easy
- Good
- warm
-
Time
30:11
-
Miles
3.11
-
Min/mi
9:42
-
Pacing
86%
-
WAVA
53.16
-
Stride(cm)
98
-
Cals
328
-
Cadence
169
-
Asc(m)
39
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:04(6:04/km) 65cal 9.88/10.31kmph
2) 1km - 5:57(5:57/km) 67cal 10.09/11.22kmph
3) 1km - 6:15(6:15/km) 64cal 9.59/10.48kmph
4) 1km - 6:08(6:08/km) 67cal 9.78/10.18kmph
5) 1km - 5:45(5:45/km) 65cal 10.44/11.62kmph
6) 0.01km - 1(3:23/km) 17.73/11.29kmph
6:04 5:57 6:15 6:08 5:45 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:13 |
1:13 |
9:44 |
165 160-168 |
0/1 |
0.25 |
2:27 |
1:14 |
9:55 |
166 162-168 |
1/0 |
0.38 |
3:40 |
1:13 |
9:43 |
167 166-168 |
0/1 |
0.50 |
4:55 |
1:15 |
9:59 |
166 164-168 |
1/1 |
0.63 |
6:06 |
1:11 |
9:25 |
169 168-170 |
1/1 |
0.75 |
7:12 |
1:06 |
8:47 |
170 170-172 |
0/2 |
0.88 |
8:20 |
1:09 |
9:09 |
172 170-174 |
0/1 |
1.00 |
9:31 |
1:11 |
9:28 |
172 170-174 |
0/1 |
1.13 |
10:43 |
1:12 |
9:32 |
172 170-174 |
2/1 |
1.25 |
12:05 |
1:23 |
11:00 |
170 168-172 |
4/0 |
1.38 |
13:55 |
1:49 +24
|
14:35 |
164 118-174 |
8/9 |
1.50 |
15:07 |
1:12 |
9:37 |
168 164-172 |
3/2 |
1.63 |
16:20 |
1:13 |
9:41 |
170 168-172 |
1/2 |
1.75 |
17:37 |
1:17 |
10:19 |
170 168-174 |
0/1 |
1.88 |
18:48 |
1:11 |
9:25 |
170 170-172 |
1/0 |
2.00 |
20:01 |
1:13 |
9:45 |
171 168-172 |
2/0 |
2.13 |
21:13 |
1:13 |
9:40 |
170 168-172 |
1/1 |
2.25 |
22:27 |
1:14 |
9:49 |
169 168-174 |
1/0 |
2.38 |
23:43 |
1:16 |
10:09 |
170 168-172 |
1/0 |
2.50 |
24:58 |
1:16 |
10:04 |
169 166-172 |
0/1 |
2.63 |
26:12 |
1:13 |
9:48 |
170 168-172 |
1/1 |
2.75 |
27:18 |
1:06 |
8:48 |
171 168-174 |
0/1 |
2.88 |
28:28 |
1:10 |
9:21 |
170 168-172 |
0/6 |
3.00 |
29:41 |
1:13 |
9:42 |
171 168-174 |
5/7 |
3.11 |
30:36 |
55 |
8:18 |
175 172-180 |
3/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:56 |
39.92% |
More |
800m |
4:30 |
9:03 |
47.13% |
More |
1km |
5:45 |
9:15 |
48.08% |
More |
Mile |
9:28 |
9:28 |
49.60% |
More |
5k |
30:34 |
9:50 |
52.38% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:59 |
8:59 |
52.29 |
5km |
30:09 |
9:42 |
53.10 |
5M |
50:06 |
10:01 |
52.25 |
10km |
1:03:11 |
10:10 |
51.83 |
10M |
1:45:01 |
10:30 |
51.66 |
Half |
2:20:06 |
10:42 |
50.90 |
20M |
3:40:05 |
11:00 |
51.35 |
Mara |
4:53:37 |
11:12 |
51.32 |
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