Wed 28th Nov 2018 at 6:00am by Will Crash
Run > Tempo
- rain
- breezy
-
Time
41:59
-
Miles
5.48
-
Min/mi
7:40
-
Pacing
74%
-
WAVA
60.25
-
Stride(cm)
122
-
Cals
810
-
Cadence
173
-
Asc(m)
96
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:17(7:17/m) 150cal 8.24/16.7mph
2) 1m - 7:22(7:22/m) 147cal 8.15/9.43mph
3) 1m - 7:47(7:47/m) 149cal 7.71/8.95mph
4) 1m - 8:19(8:19/m) 147cal 7.21/8.16mph
5) 1m - 7:34(7:34/m) 147cal 7.94/9.35mph
6) 0.48m - 3:41(7:45/m) 70cal 7.74/8.95mph
7:17 7:22 7:47 8:19 7:34 3:41
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:44 |
1:44 |
6:58 |
169 164-172 |
6/2 |
0.50 |
3:36 |
1:52 |
7:26 |
172 170-176 |
2/7 |
0.75 |
5:23 |
1:47 |
7:09 |
173 170-178 |
3/6 |
1.00 |
7:17 |
1:53 |
7:33 |
173 166-174 |
1/10 |
1.25 |
9:04 |
1:47 |
7:09 |
173 168-174 |
6/13 |
1.50 |
10:54 |
1:50 |
7:22 |
172 162-176 |
1/7 |
1.75 |
12:51 |
1:57 +5
|
7:48 |
170 118-174 |
5/2 |
2.00 |
14:43 |
1:52 |
7:27 |
172 162-174 |
2/5 |
2.25 |
16:35 |
1:51 |
7:25 |
172 170-174 |
3/3 |
2.50 |
18:22 |
1:47 |
7:09 |
174 172-184 |
4/2 |
2.75 |
20:45 |
2:23 +13
|
9:32 |
169 132-176 |
3/3 |
3.00 |
22:43 |
1:58 |
7:53 |
173 172-180 |
6/1 |
3.25 |
24:42 |
1:59 |
7:58 |
173 172-176 |
5/0 |
3.50 |
26:54 |
2:12 |
8:46 |
172 170-178 |
10/0 |
3.75 |
28:52 |
1:58 |
7:53 |
173 166-176 |
5/5 |
4.00 |
31:02 |
2:10 |
8:39 |
173 170-176 |
10/9 |
4.25 |
32:49 |
1:47 |
7:09 |
176 174-178 |
1/15 |
4.50 |
34:59 |
2:10 +12
|
8:41 |
174 172-184 |
1/9 |
4.75 |
36:54 |
1:55 |
7:39 |
175 172-182 |
8/2 |
5.00 |
38:48 |
1:53 |
7:34 |
174 172-178 |
4/4 |
5.25 |
40:41 |
1:53 |
7:33 |
174 172-178 |
2/5 |
5.48 |
43:24 |
2:43 +55
|
12:02 |
175 168-184 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.8 |
173 |
5.5 |
41:58 |
7:52 |
Walk |
1.0 |
125 |
0 |
26 |
51:03 |
Pause |
2.3 |
- |
- |
1:00 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:44 |
47.98% |
More |
800m |
3:32 |
7:07 |
52.90% |
More |
1km |
4:27 |
7:09 |
54.91% |
More |
Mile |
7:14 |
7:14 |
57.53% |
More |
5k |
23:34 |
7:35 |
60.10% |
More |
5 miles |
38:48 |
7:46 |
59.36% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:55 |
6:55 |
60.18 |
5km |
23:00 |
7:24 |
61.56 |
5M |
38:06 |
7:37 |
60.44 |
10km |
47:58 |
7:43 |
59.92 |
10M |
1:19:26 |
7:57 |
59.76 |
Half |
1:45:45 |
8:04 |
58.92 |
20M |
2:45:36 |
8:17 |
59.62 |
Mara |
3:40:29 |
8:25 |
59.71 |
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