Wed 5th Dec 2018 at 6:00pm by Ally C
Run > Warm Up
- icy
- baltic
-
Time
8:21
-
Miles
1.04
-
Min/mi
8:02
-
Pacing
91%
-
WAVA
52.39
-
Stride(cm)
115
-
Cals
135
-
Cadence
175
-
Surface
Road
Notes & Comments
Club night jog to McIntosh Drive.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
32 |
32 |
8:29 |
170 126-178 |
0.13 |
1:00 |
28 |
7:33 |
180 178-182 |
0.19 |
1:29 |
29 |
7:39 |
179 174-180 |
0.25 |
1:56 |
27 |
7:13 |
178 176-182 |
0.31 |
2:25 |
29 |
7:41 |
180 180-180 |
0.38 |
2:53 |
28 |
7:27 |
180 178-182 |
0.44 |
3:20 |
27 |
7:12 |
180 178-182 |
0.50 |
3:46 |
27 |
7:06 |
180 176-184 |
0.56 |
4:14 |
28 |
7:31 |
178 176-180 |
0.63 |
4:44 |
30 |
8:02 |
175 170-178 |
0.69 |
5:22 |
38 |
10:00 |
169 166-172 |
0.75 |
5:55 |
33 |
8:46 |
172 170-172 |
0.81 |
6:24 |
30 |
7:53 |
174 172-178 |
0.88 |
6:57 |
32 |
8:34 |
170 168-174 |
0.94 |
7:29 |
32 |
8:34 |
171 168-172 |
1.00 |
8:00 |
31 |
8:18 |
173 170-176 |
1.04 |
8:20 |
20 |
9:11 |
169 168-170 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
175 |
1 |
8:20 |
8:02 |
Walk |
0.0 |
126 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:12 |
45.22% |
More |
800m |
3:39 |
7:22 |
51.61% |
More |
1km |
4:42 |
7:34 |
52.33% |
More |
Mile |
7:56 |
7:56 |
52.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:01 |
8:01 |
52.32 |
5km |
26:38 |
8:34 |
53.57 |
5M |
44:07 |
8:49 |
52.61 |
10km |
55:32 |
8:56 |
52.18 |
10M |
1:31:58 |
9:12 |
52.05 |
Half |
2:02:27 |
9:21 |
51.31 |
20M |
3:11:45 |
9:35 |
51.92 |
Mara |
4:15:17 |
9:45 |
52.01 |
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