Thu 20th Dec 2018 at 7:00pm by rod
Run > General
-
Time
44:56
-
Miles
4.86
-
Min/mi
9:15
-
Pacing
80.9%
-
Stride(cm)
98
-
Cadence
178
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 5:57(9:35/m) 89/94rpm
2) 0.62m - 5:32(8:54/m) 91/94rpm
3) 0.62m - 5:27(8:46/m) 91/94rpm
4) 0.62m - 5:40(9:07/m) 88/97rpm
5) 0.62m - 5:46(9:17/m) 90/93rpm
6) 0.62m - 5:43(9:12/m) 89/93rpm
7) 0.62m - 5:45(9:15/m) 89/93rpm
8) 0.51m - 5:00(9:47/m) 87/90rpm
5:57 5:32 5:27 5:40 5:46 5:43 5:45 5:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
2:26 |
2:26 |
9:43 |
177 170-182 |
0.50 |
4:50 |
2:24 |
9:38 |
180 172-188 |
0.75 |
7:03 |
2:13 |
8:53 |
183 178-186 |
1.00 |
9:38 |
2:35 |
10:20 |
181 170-186 |
1.25 |
11:53 |
2:15 |
9:00 |
184 180-186 |
1.50 |
14:06 |
2:13 |
8:52 |
182 180-184 |
1.75 |
16:14 |
2:08 |
8:31 |
181 178-184 |
2.00 |
19:34 |
3:20 +58
|
13:21 |
177 166-182 |
2.25 |
21:51 |
2:16 |
9:06 |
175 90-184 |
2.50 |
24:08 |
2:17 |
9:10 |
181 174-188 |
2.75 |
26:28 |
2:20 |
9:19 |
181 176-186 |
3.00 |
28:45 |
2:17 |
9:10 |
179 174-182 |
3.25 |
31:06 |
2:21 |
9:24 |
180 176-182 |
3.50 |
33:28 |
2:22 |
9:29 |
176 166-182 |
3.75 |
35:41 |
2:13 |
8:51 |
180 176-184 |
4.00 |
38:03 |
2:21 |
9:26 |
179 176-182 |
4.25 |
40:20 |
2:17 |
9:08 |
180 176-186 |
4.50 |
42:38 |
2:18 |
9:13 |
178 176-182 |
4.75 |
45:02 |
2:24 |
9:37 |
176 170-180 |
4.86 |
46:17 |
1:15 |
11:14 |
165 120-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.7 |
179 |
4.8 |
44:44 |
9:29 |
Walk |
1.2 |
115 |
0 |
35 |
13:18 |
Pause |
2.0 |
- |
- |
58 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:29 |
0.00% |
More |
800m |
4:18 |
8:40 |
0.00% |
More |
1km |
5:24 |
8:42 |
0.00% |
More |
Mile |
8:53 |
8:53 |
0.00% |
More |
5k |
29:21 |
9:27 |
0.00% |
More |
Predictions
Dist |
Time |
Per Mile |
1M |
8:25 |
8:25 |
5km |
27:58 |
9:00 |
5M |
46:18 |
9:16 |
10km |
58:18 |
9:23 |
10M |
1:36:33 |
9:39 |
Half |
2:08:32 |
9:49 |
20M |
3:21:18 |
10:04 |
Mara |
4:28:00 |
10:14 |
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