Sat 5th Jan 2019 at 9:00am by Mr AL
Run > General
-
Time
37:27
-
Miles
3.43
-
Min/mi
10:55
-
Pacing
73%
-
WAVA
44.65
-
Stride(cm)
89
-
Cals
428
-
Cadence
165
-
Asc(m)
65
-
Hillscore
1
-
Surface
Road
Notes & Comments
1 comments
With RR. Night after RR's 4th birthday party at the Balcony Bar - bit bleary!
Split Summary
===
1) 1m - 10:27(10:27/m) 128cal 5.74/6.35mph
2) 1m - 9:47(9:47/m) 127cal 6.13/6.72mph
3) 1m - 12:04(12:04/m) 120cal 4.97/5.38mph
4) 0.43m - 5:09(11:57/m) 53cal 5.02/5.26mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:27 |
1:27 |
11:33 |
163 158-164 |
3/2 |
0.25 |
2:46 |
1:19 |
10:33 |
164 162-166 |
2/0 |
0.38 |
5:28 |
2:42 +1:27
|
21:39 |
163 158-164 |
3/1 |
0.50 |
6:48 |
1:20 |
10:37 |
164 162-166 |
1/1 |
0.63 |
8:04 |
1:16 |
10:09 |
164 164-166 |
0/5 |
0.75 |
9:22 |
1:18 |
10:24 |
165 164-168 |
4/5 |
0.88 |
10:39 |
1:17 |
10:20 |
166 158-170 |
8/1 |
1.00 |
11:53 |
1:14 |
9:53 |
169 166-170 |
2/2 |
1.13 |
12:59 |
1:06 |
8:45 |
168 166-170 |
5/1 |
1.25 |
14:08 |
1:09 |
9:10 |
169 168-172 |
2/1 |
1.38 |
15:20 |
1:12 |
9:39 |
171 168-172 |
1/1 |
1.50 |
16:31 |
1:11 |
9:27 |
171 168-174 |
1/1 |
1.63 |
17:41 |
1:10 |
9:24 |
170 166-172 |
0/2 |
1.75 |
18:54 |
1:12 |
9:38 |
170 154-174 |
2/0 |
1.88 |
20:09 |
1:15 |
10:01 |
168 164-172 |
1/1 |
2.00 |
21:41 |
1:32 |
12:15 |
170 156-174 |
0/3 |
2.13 |
23:06 |
1:25 |
11:23 |
165 162-170 |
0/1 |
2.25 |
24:33 |
1:28 |
11:40 |
166 164-168 |
2/0 |
2.38 |
26:01 |
1:27 |
11:37 |
166 164-168 |
2/3 |
2.50 |
27:33 |
1:33 |
12:20 |
164 160-166 |
0/4 |
2.63 |
29:01 |
1:28 |
11:42 |
163 154-166 |
7/7 |
2.75 |
30:39 |
1:38 |
13:04 |
160 122-166 |
5/0 |
2.88 |
32:08 |
1:29 |
11:54 |
164 162-164 |
3/1 |
3.00 |
33:44 |
1:36 |
12:48 |
163 162-164 |
1/2 |
3.13 |
35:18 |
1:34 |
12:32 |
157 80-166 |
1/4 |
3.25 |
36:45 |
1:27 |
11:34 |
165 164-166 |
0/5 |
3.38 |
38:14 |
1:29 |
11:52 |
164 162-164 |
1/8 |
3.43 |
38:54 |
40 |
11:51 |
165 164-166 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.0 |
165 |
3.4 |
37:18 |
11:19 |
Walk |
0.4 |
101 |
0 |
9 |
18:22 |
Pause |
3.6 |
- |
- |
1:27 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:57 |
38.14% |
More |
800m |
4:36 |
9:15 |
43.63% |
More |
1km |
5:45 |
9:15 |
45.40% |
More |
Mile |
9:27 |
9:27 |
46.92% |
More |
5k |
33:54 |
10:55 |
44.52% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:08 |
10:08 |
43.73 |
5km |
33:43 |
10:51 |
44.75 |
5M |
55:50 |
11:10 |
44.07 |
10km |
1:10:18 |
11:19 |
43.74 |
10M |
1:56:25 |
11:39 |
43.69 |
Half |
2:35:00 |
11:50 |
43.10 |
20M |
4:02:44 |
12:08 |
43.61 |
Mara |
5:23:11 |
12:20 |
43.68 |
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