Mon 10th Dec 2018 at 1:00pm by 2old
Run > Steady-State
- cold
-
Time
1:18:50
-
Miles
10.00
-
Min/mi
7:53
-
Pacing
75%
-
WAVA
67.52
-
Stride(cm)
121
-
Cals
1222
-
Cadence
168
-
Asc(m)
140
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:15(8:15/m) 123cal 7.27/7.62mph
2) 1m - 8:00(8:00/m) 123cal 7.5/8.08mph
3) 1m - 7:50(7:50/m) 121cal 7.67/8.01mph
4) 1m - 7:45(7:45/m) 124cal 7.75/8.18mph
5) 1m - 7:49(7:49/m) 122cal 7.67/8.47mph
6) 1m - 7:59(7:59/m) 128cal 7.51/8.45mph
7) 1m - 7:47(7:47/m) 116cal 7.71/8.7mph
8) 1m - 7:44(7:44/m) 120cal 7.76/8.66mph
9) 1m - 7:37(7:37/m) 126cal 7.87/8.18mph
10) 1m - 8:03(8:04/m) 119cal 7.43/8.31mph
8:15 8:00 7:50 7:45 7:49 7:59 7:47 7:44 7:37 8:03
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:07 |
4:07 |
8:13 |
167 162-172 |
4/2 |
1.00 |
8:16 |
4:09 |
8:18 |
167 164-170 |
12/2 |
1.50 |
12:19 |
4:04 |
8:07 |
167 164-170 |
11/7 |
2.00 |
16:57 |
4:37 +41
|
9:15 |
168 166-172 |
3/3 |
2.50 |
21:32 |
4:35 +41
|
9:11 |
169 166-174 |
1/8 |
3.00 |
25:27 |
3:55 |
7:50 |
168 164-172 |
6/4 |
3.50 |
29:48 |
4:21 +28
|
8:42 |
168 166-172 |
5/9 |
4.00 |
33:41 |
3:53 |
7:45 |
169 166-172 |
3/10 |
4.50 |
38:41 |
5:00 +1:07
|
10:01 |
168 104-172 |
14/6 |
5.00 |
42:36 |
3:55 |
7:51 |
170 166-174 |
2/12 |
5.50 |
46:26 |
3:49 |
7:39 |
170 168-174 |
6/17 |
6.00 |
50:36 |
4:10 |
8:20 |
168 166-170 |
22/1 |
6.50 |
55:29 |
4:53 +1:01
|
9:46 |
168 96-174 |
6/10 |
7.00 |
59:48 |
4:19 +24
|
8:38 |
171 168-174 |
8/3 |
7.50 |
1:04:23 |
4:36 +45
|
9:12 |
168 106-174 |
9/3 |
8.00 |
1:08:16 |
3:52 |
7:45 |
171 166-174 |
7/5 |
8.50 |
1:12:03 |
3:48 |
7:35 |
172 168-174 |
6/8 |
9.00 |
1:16:19 |
4:15 +26
|
8:31 |
171 168-176 |
2/15 |
9.50 |
1:20:33 |
4:14 +15
|
8:27 |
171 166-176 |
6/3 |
10.00 |
1:25:00 |
4:27 +22
|
8:58 |
171 162-176 |
2/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.9 |
169 |
10 |
1:18:50 |
8:04 |
Walk |
5.2 |
107 |
0 |
4:29 |
3:32:20 |
Pause |
1.9 |
- |
- |
1:41 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:18 |
48.23% |
More |
800m |
3:44 |
7:31 |
55.81% |
More |
1km |
4:41 |
7:32 |
58.09% |
More |
Mile |
7:38 |
7:38 |
60.44% |
More |
5k |
25:43 |
8:17 |
61.21% |
More |
5 miles |
41:43 |
8:21 |
61.63% |
More |
10k |
52:12 |
8:24 |
61.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:52 |
6:52 |
67.26 |
5km |
22:50 |
7:21 |
68.92 |
5M |
37:49 |
7:34 |
67.98 |
10km |
47:36 |
7:40 |
67.55 |
10M |
1:18:50 |
7:53 |
67.53 |
Half |
1:44:58 |
8:01 |
66.66 |
20M |
2:44:22 |
8:13 |
67.46 |
Mara |
3:38:50 |
8:21 |
67.56 |
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