Sat 1st Dec 2018 at 5:00am by Gromit
Run > General
-
Time
4:54:51
-
Miles
17.30
-
Min/mi
17:03
-
Pacing
71%
-
WAVA
31.45
-
Stride(cm)
68
-
Cals
1727
-
Cadence
138
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 19:13(19:13/m) 89cal 3.12/5.49mph
2) 1m - 19:06(19:06/m) 91cal 3.14/5.53mph
3) 1m - 17:37(17:37/m) 89cal 3.41/5.63mph
4) 1m - 15:44(15:44/m) 100cal 3.81/5.38mph
5) 1m - 13:03(13:03/m) 112cal 4.6/5.53mph
6) 1m - 18:45(18:45/m) 99cal 3.2/5.99mph
7) 1m - 17:15(17:15/m) 104cal 3.48/5.47mph
8) 1m - 19:59(19:59/m) 90cal 3/4.72mph
9) 1m - 18:39(18:39/m) 100cal 3.22/5.18mph
10) 1m - 20:47(20:47/m) 94cal 2.89/5.09mph
11) 1m - 17:44(17:44/m) 98cal 3.38/5.55mph
12) 1m - 16:42(16:42/m) 93cal 3.59/5.22mph
13) 1m - 19:25(19:25/m) 97cal 3.09/5.53mph
14) 1m - 14:51(14:51/m) 109cal 4.04/5.34mph
15) 1m - 15:01(15:01/m) 95cal 4/4.97mph
16) 1m - 15:00(15:00/m) 109cal 4/5.53mph
17) 1m - 12:03(12:03/m) 122cal 4.97/5.55mph
18) 0.3m - 3:56(13:00/m) 36cal 4.62/5.63mph
19:13 19:06 17:37 15:44 13:03 18:45 17:15 19:59 18:39 20:47 17:44 16:42 19:25 14:51 15:01 15:00 12:03 3:56
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
7:42 |
7:42 |
15:24 |
159 110-184 |
1.00 |
19:12 |
11:31 |
23:01 |
126 92-170 |
1.50 |
29:54 |
10:42 |
21:23 |
112 94-168 |
2.00 |
38:19 |
8:25 |
16:50 |
135 106-170 |
2.50 |
45:41 |
7:22 |
14:44 |
158 114-168 |
3.00 |
55:56 |
10:15 |
20:29 |
141 110-170 |
3.50 |
1:04:53 |
8:57 |
17:54 |
131 104-170 |
4.00 |
1:11:40 |
6:47 |
13:34 |
160 112-168 |
4.50 |
1:18:32 |
6:53 |
13:45 |
168 162-172 |
5.00 |
1:24:43 |
6:11 |
12:21 |
169 166-172 |
5.50 |
1:32:11 |
7:28 |
14:56 |
164 112-172 |
6.00 |
1:43:28 |
11:17 |
22:34 |
109 90-174 |
6.50 |
1:53:20 |
9:52 |
19:45 |
113 104-122 |
7.00 |
2:00:43 |
7:23 |
14:46 |
144 98-174 |
7.50 |
2:11:47 |
11:05 |
22:09 |
110 98-166 |
8.00 |
2:20:41 |
8:54 |
17:48 |
130 106-164 |
8.50 |
2:31:38 |
10:56 |
21:52 |
113 104-128 |
9.00 |
2:39:21 |
7:43 |
15:26 |
142 104-170 |
9.50 |
2:49:03 |
9:43 |
19:25 |
144 104-168 |
10.00 |
3:00:08 |
11:05 |
22:09 |
127 110-174 |
10.50 |
3:09:47 |
9:39 |
19:19 |
132 108-172 |
11.00 |
3:17:52 |
8:05 |
16:10 |
152 108-172 |
11.50 |
3:25:48 |
7:55 |
15:51 |
151 108-174 |
12.00 |
3:34:34 |
8:47 |
17:33 |
149 104-174 |
12.50 |
3:45:25 |
10:50 |
21:41 |
111 84-172 |
13.00 |
3:53:59 |
8:35 |
17:10 |
138 106-174 |
13.50 |
4:01:29 |
7:30 |
14:59 |
143 110-176 |
14.00 |
4:08:51 |
7:22 |
14:44 |
139 110-178 |
14.50 |
4:16:37 |
7:46 |
15:33 |
143 114-178 |
15.00 |
4:23:52 |
7:14 |
14:29 |
157 110-174 |
15.50 |
4:32:46 |
8:54 |
17:48 |
129 106-178 |
16.00 |
4:38:51 |
6:06 |
12:12 |
175 170-178 |
16.50 |
4:45:05 |
6:14 |
12:27 |
173 164-178 |
17.00 |
4:50:55 |
5:50 |
11:40 |
174 170-176 |
17.30 |
4:54:52 |
3:57 |
13:02 |
168 112-178 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:52 |
11:33 |
32.14% |
More |
800m |
5:47 |
11:38 |
35.10% |
More |
1km |
7:15 |
11:40 |
36.42% |
More |
Mile |
12:02 |
12:02 |
37.28% |
More |
5k |
43:24 |
13:58 |
36.13% |
More |
5 miles |
1:13:31 |
14:42 |
34.80% |
More |
10k |
1:35:07 |
15:18 |
33.67% |
More |
10 miles |
2:47:10 |
16:43 |
31.50% |
More |
Half |
3:39:51 |
16:47 |
31.46% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
14:22 |
14:22 |
31.23 |
5km |
47:46 |
15:22 |
32.82 |
5M |
1:19:06 |
15:49 |
32.34 |
10km |
1:39:36 |
16:02 |
32.16 |
10M |
2:44:55 |
16:30 |
31.93 |
Half |
3:39:34 |
16:46 |
31.29 |
20M |
5:43:51 |
17:12 |
31.36 |
Mara |
7:37:48 |
17:28 |
31.15 |
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