Wed 28th Nov 2018 at 7:00am by 2old
Run > Hill Work
- warm
-
Time
39:03
-
Miles
4.14
-
Min/mi
9:26
-
Pacing
13%
-
WAVA
54.21
-
Stride(cm)
113
-
Cals
488
-
Cadence
151
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 11:26(11:26/m) 107cal 5.25/8.68mph
2) 1m - 7:07(7:07/m) 124cal 8.43/9.37mph
3) 1m - 11:02(11:02/m) 116cal 5.44/7.97mph
4) 1m - 8:11(8:11/m) 123cal 7.34/9.31mph
5) 0.14m - 1:18(9:23/m) 18cal 6.4/7.56mph
11:26 7:07 11:02 8:11 1:18
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
2:32 |
2:32 |
20:15 |
97 86-108 |
0.25 |
5:00 |
2:28 |
19:47 |
100 94-118 |
0.38 |
6:48 |
1:48 |
14:22 |
120 34-168 |
0.50 |
7:48 |
1:00 |
8:01 |
167 164-170 |
0.63 |
8:42 |
54 |
7:10 |
169 166-172 |
0.75 |
9:38 |
57 |
7:32 |
169 166-172 |
0.88 |
10:35 |
57 |
7:32 |
169 166-170 |
1.00 |
11:26 |
51 |
6:46 |
167 166-170 |
1.13 |
12:21 |
55 |
7:23 |
167 156-176 |
1.25 |
13:12 |
51 |
6:48 |
169 164-174 |
1.38 |
14:01 |
49 |
6:28 |
174 172-178 |
1.50 |
14:51 |
50 |
6:42 |
174 170-176 |
1.63 |
15:40 |
49 |
6:33 |
171 170-174 |
1.75 |
16:30 |
50 |
6:43 |
173 170-178 |
1.88 |
20:32 |
4:02 +3:02
|
32:17 |
161 112-172 |
2.00 |
21:35 |
1:02 |
8:17 |
167 164-170 |
2.13 |
26:31 |
4:57 +3:27
|
39:35 |
135 100-170 |
2.25 |
28:53 |
2:22 |
18:56 |
104 100-108 |
2.38 |
30:11 |
1:18 |
10:20 |
144 102-164 |
2.50 |
31:21 |
1:10 |
9:20 |
166 162-172 |
2.63 |
32:34 |
1:13 |
9:45 |
164 162-166 |
2.75 |
33:45 |
1:11 |
9:26 |
164 162-166 |
2.88 |
34:52 |
1:07 |
8:55 |
165 162-168 |
3.00 |
36:04 |
1:12 |
9:36 |
165 164-166 |
3.13 |
37:12 |
1:08 |
9:05 |
164 162-168 |
3.25 |
38:21 |
1:09 |
9:12 |
165 162-168 |
3.38 |
39:14 |
53 |
7:04 |
170 166-172 |
3.50 |
40:13 |
59 |
7:55 |
167 164-172 |
3.63 |
41:16 |
1:03 +4
|
8:25 |
167 166-170 |
3.75 |
42:14 |
58 |
7:40 |
167 166-168 |
3.88 |
43:19 |
1:05 |
8:39 |
166 162-170 |
4.00 |
44:18 |
1:00 |
7:57 |
161 158-164 |
4.13 |
45:27 |
1:09 |
9:11 |
160 156-164 |
4.14 |
45:37 |
10 |
12:31 |
162 162-162 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
63.4 |
166 |
3.6 |
28:54 |
8:01 |
Walk |
36.6 |
101 |
0.5 |
16:43 |
31:28 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:30 |
54.13% |
More |
800m |
3:16 |
6:34 |
63.88% |
More |
1km |
4:07 |
6:37 |
66.09% |
More |
Mile |
6:51 |
6:51 |
67.46% |
More |
5k |
33:08 |
10:40 |
47.50% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:40 |
8:40 |
53.29 |
5km |
28:48 |
9:16 |
54.64 |
5M |
47:42 |
9:32 |
53.89 |
10km |
1:00:03 |
9:40 |
53.54 |
10M |
1:39:27 |
9:57 |
53.53 |
Half |
2:12:24 |
10:06 |
52.85 |
20M |
3:27:21 |
10:22 |
53.47 |
Mara |
4:36:03 |
10:32 |
53.56 |
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