Thu 6th Dec 2018 at 7:00am by 2old
Run > Steady-State
- warm
-
Time
54:21
-
Miles
6.22
-
Min/mi
8:44
-
Pacing
69.3%
-
WAVA
59.22
-
Stride(cm)
115
-
Cals
745
-
Cadence
160
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 11:00(11:00/m) 111cal 5.45/8.01mph
2) 1m - 8:13(8:13/m) 121cal 7.3/7.7mph
3) 1m - 8:20(8:20/m) 118cal 7.2/7.53mph
4) 1m - 8:05(8:05/m) 127cal 7.42/7.7mph
5) 1m - 8:41(8:41/m) 119cal 6.91/7.91mph
6) 1m - 8:05(8:05/m) 121cal 7.43/8.41mph
7) 0.22m - 1:57(8:52/m) 28cal 6.77/8.1mph
11:00 8:13 8:20 8:05 8:41 8:05 1:57
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
4:13 |
4:13 |
16:54 |
112 104-122 |
0.50 |
6:44 |
2:30 |
10:01 |
154 110-164 |
0.75 |
8:50 |
2:06 |
8:23 |
164 164-166 |
1.00 |
11:00 |
2:10 |
8:41 |
166 164-168 |
1.25 |
13:08 |
2:09 +11
|
8:34 |
166 164-168 |
1.50 |
15:14 |
2:06 |
8:23 |
165 162-170 |
1.75 |
17:18 |
2:04 |
8:16 |
165 164-166 |
2.00 |
19:24 |
2:06 |
8:24 |
165 164-170 |
2.25 |
21:58 |
2:33 +31
|
10:14 |
167 164-170 |
2.50 |
24:26 |
2:29 +24
|
9:54 |
168 166-172 |
2.75 |
26:33 |
2:07 |
8:26 |
165 162-168 |
3.00 |
28:39 |
2:06 |
8:26 |
165 164-170 |
3.25 |
30:43 |
2:03 |
8:14 |
166 164-168 |
3.50 |
32:46 |
2:03 |
8:13 |
167 164-170 |
3.75 |
34:44 |
1:58 |
7:53 |
167 166-170 |
4.00 |
36:45 |
2:00 |
8:02 |
167 164-168 |
4.25 |
39:55 |
3:11 +38
|
12:42 |
163 108-170 |
4.50 |
41:57 |
2:02 |
8:07 |
169 166-174 |
4.75 |
43:53 |
1:56 |
7:44 |
168 164-172 |
5.00 |
46:59 |
3:05 +54
|
12:22 |
163 122-170 |
5.25 |
49:04 |
2:05 |
8:22 |
166 164-168 |
5.50 |
51:39 |
2:35 +32
|
10:18 |
163 122-168 |
5.75 |
53:41 |
2:03 |
8:11 |
166 164-170 |
6.00 |
55:52 |
2:11 +16
|
8:42 |
167 164-172 |
6.22 |
58:00 |
2:08 +11
|
9:46 |
167 162-170 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.6 |
166 |
5.9 |
49:37 |
8:26 |
Walk |
13.4 |
113 |
0.3 |
7:50 |
27:07 |
Still |
0.3 |
- |
- |
9 |
- |
Pause |
0.7 |
- |
- |
24 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:29 |
47.04% |
More |
800m |
3:53 |
7:49 |
53.77% |
More |
1km |
4:56 |
7:56 |
55.22% |
More |
Mile |
8:04 |
8:04 |
57.22% |
More |
5k |
26:38 |
8:34 |
59.09% |
More |
5 miles |
44:28 |
8:54 |
57.82% |
More |
10k |
57:56 |
9:19 |
55.49% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:50 |
7:50 |
58.96 |
5km |
26:02 |
8:23 |
60.45 |
5M |
43:07 |
8:37 |
59.62 |
10km |
54:18 |
8:44 |
59.21 |
10M |
1:29:54 |
8:59 |
59.22 |
Half |
1:59:42 |
9:08 |
58.45 |
20M |
3:07:27 |
9:22 |
59.15 |
Mara |
4:09:34 |
9:32 |
59.24 |
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