Sun 9th Dec 2018 at 10:00am by Sweatbox
Run > Race
- v cold
-
Time
1:59:17
-
Miles
13.10
-
Min/mi
9:06
-
Pacing
92%
-
WAVA
48.60
-
Stride(cm)
104
-
Cals
1800
-
Cadence
170
-
Asc(m)
283
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:18(9:18/m) 136cal 6.41/7.08mph
2) 1m - 8:47(8:47/m) 138cal 6.83/8.01mph
3) 1m - 9:01(9:01/m) 138cal 6.65/7.01mph
4) 1m - 8:50(8:50/m) 136cal 6.8/7.28mph
5) 1m - 9:08(9:08/m) 138cal 6.57/7.14mph
6) 1m - 9:09(9:09/m) 138cal 6.55/8.2mph
7) 1m - 9:02(9:02/m) 138cal 6.64/7.26mph
8) 1m - 9:12(9:12/m) 138cal 6.52/7.18mph
9) 1m - 9:11(9:11/m) 137cal 6.53/7.01mph
10) 1m - 9:35(9:35/m) 139cal 6.26/6.93mph
11) 1m - 8:51(8:51/m) 138cal 6.78/7.68mph
12) 1m - 9:44(9:44/m) 139cal 6.16/6.82mph
13) 1m - 8:51(8:51/m) 136cal 6.78/7.31mph
14) 0.1m - 39(6:17/m) 11cal 9.56/8.5mph
9:18 8:47 9:01 8:50 9:08 9:09 9:02 9:12 9:11 9:35 8:51 9:44 8:51 39
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:05 |
5:05 +15
|
10:10 |
172 116-178 |
15/4 |
1.00 |
9:36 |
4:31 |
9:01 |
172 88-182 |
9/8 |
1.50 |
13:56 |
4:20 |
8:41 |
173 166-178 |
11/12 |
2.00 |
18:23 |
4:27 |
8:53 |
170 166-174 |
7/7 |
2.50 |
22:50 |
4:27 |
8:55 |
170 166-172 |
8/8 |
3.00 |
27:24 |
4:34 |
9:07 |
170 168-174 |
8/7 |
3.50 |
31:55 |
4:31 |
9:01 |
169 84-174 |
11/4 |
4.00 |
36:14 |
4:19 |
8:38 |
171 168-174 |
11/8 |
4.50 |
40:38 |
4:24 |
8:49 |
171 168-174 |
10/12 |
5.00 |
45:21 |
4:43 |
9:26 |
170 166-174 |
13/23 |
5.50 |
49:55 |
4:34 |
9:08 |
172 168-176 |
8/8 |
6.00 |
54:31 |
4:35 |
9:11 |
168 84-172 |
14/6 |
6.50 |
58:57 |
4:27 |
8:53 |
172 168-176 |
5/9 |
7.00 |
1:03:33 |
4:36 |
9:11 |
170 166-174 |
13/10 |
7.50 |
1:08:06 |
4:34 |
9:07 |
170 166-176 |
7/8 |
8.00 |
1:12:45 |
4:38 |
9:17 |
170 166-174 |
11/9 |
8.50 |
1:17:19 |
4:34 |
9:08 |
170 166-174 |
12/12 |
9.00 |
1:21:56 |
4:37 |
9:14 |
171 168-176 |
13/8 |
9.50 |
1:26:48 |
4:52 |
9:43 |
167 84-172 |
19/14 |
10.00 |
1:31:31 |
4:43 |
9:26 |
169 166-172 |
16/3 |
10.50 |
1:35:58 |
4:27 |
8:54 |
166 88-172 |
8/15 |
11.00 |
1:40:21 |
4:23 |
8:47 |
170 164-172 |
4/27 |
11.50 |
1:45:18 |
4:57 |
9:55 |
169 164-174 |
14/11 |
12.00 |
1:50:05 |
4:47 |
9:33 |
170 166-172 |
12/10 |
12.50 |
1:54:39 |
4:34 |
9:08 |
171 166-176 |
5/15 |
13.00 |
1:58:56 |
4:17 |
8:34 |
172 170-176 |
8/13 |
13.10 |
1:59:35 |
39 |
6:18 |
185 178-194 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.4 |
170 |
13 |
1:58:51 |
9:08 |
Walk |
0.6 |
94 |
0.1 |
44 |
9:03 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:35 |
38.22% |
More |
800m |
3:57 |
7:58 |
42.59% |
More |
1km |
5:08 |
8:15 |
42.95% |
More |
Mile |
8:36 |
8:36 |
43.98% |
More |
5k |
27:30 |
8:51 |
46.73% |
More |
5 miles |
44:44 |
8:57 |
47.09% |
More |
10k |
55:44 |
8:58 |
47.37% |
More |
10 miles |
1:30:37 |
9:04 |
48.28% |
More |
Half |
1:59:19 |
9:06 |
48.59% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:48 |
7:48 |
48.50 |
5km |
25:57 |
8:21 |
49.52 |
5M |
42:58 |
8:36 |
49.03 |
10km |
54:06 |
8:42 |
48.80 |
10M |
1:29:36 |
8:58 |
48.83 |
Half |
1:59:17 |
9:06 |
48.23 |
20M |
3:06:48 |
9:20 |
48.80 |
Mara |
4:08:42 |
9:30 |
48.88 |
Three Things You Saw Today
1 MK winter half
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