Sun 6th Jan 2019 at 2:00pm by mgooner71
Run > General
-
Time
2:39:23
-
Miles
19.89
-
Min/mi
8:01
-
Pacing
82%
-
WAVA
62.10
-
Stride(cm)
115
-
Cals
2279
-
Cadence
175
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:30(5:30/km) 69cal 10.9/11.72kmph
2) 1km - 5:07(5:07/km) 70cal 11.73/12.29kmph
3) 1km - 4:58(4:58/km) 72cal 12.09/12.46kmph
4) 1km - 4:56(4:56/km) 71cal 12.18/12.77kmph
5) 1km - 4:53(4:53/km) 72cal 12.27/12.7kmph
6) 1km - 4:59(4:59/km) 72cal 12.04/12.73kmph
7) 1km - 4:58(4:58/km) 73cal 12.07/12.7kmph
8) 1km - 4:55(4:55/km) 70cal 12.2/13.07kmph
9) 1km - 5:16(5:16/km) 71cal 11.4/12.73kmph
10) 1km - 4:50(4:50/km) 73cal 12.4/13.44kmph
11) 1km - 4:54(4:54/km) 70cal 12.23/12.6kmph
12) 1km - 4:57(4:57/km) 72cal 12.12/12.53kmph
13) 1km - 5:05(5:05/km) 69cal 11.82/12.66kmph
14) 1km - 5:00(5:00/km) 72cal 12.02/12.43kmph
15) 1km - 4:54(4:54/km) 72cal 12.23/12.6kmph
16) 1km - 4:59(4:59/km) 72cal 12.04/12.36kmph
17) 1km - 5:02(5:02/km) 71cal 11.93/12.26kmph
18) 1km - 4:53(4:53/km) 69cal 12.27/13.03kmph
19) 1km - 5:05(5:05/km) 73cal 11.79/13kmph
20) 1km - 5:07(5:07/km) 69cal 11.73/11.82kmph
21) 1km - 5:13(5:13/km) 71cal 11.51/12.39kmph
22) 1km - 5:04(5:04/km) 71cal 11.83/12.16kmph
23) 1km - 5:09(5:09/km) 72cal 11.67/12.16kmph
24) 1km - 5:00(5:00/km) 71cal 11.99/12.36kmph
25) 1km - 5:02(5:02/km) 71cal 11.94/12.23kmph
26) 1km - 5:04(5:04/km) 72cal 11.86/12.56kmph
27) 1km - 5:10(5:10/km) 71cal 11.62/11.96kmph
28) 1km - 4:54(4:54/km) 72cal 12.23/13.03kmph
29) 1km - 4:45(4:45/km) 71cal 12.62/13kmph
30) 1km - 4:33(4:33/km) 72cal 13.19/13.71kmph
31) 1km - 4:30(4:30/km) 71cal 13.33/13.87kmph
32) 1km - 4:39(4:39/km) 72cal 12.9/13.44kmph
33) 0.01km - 3(3:20/km) 17.96/12.66kmph
5:30 5:07 4:58 4:56 4:53 4:59 4:58 4:55 5:16 4:50 4:54 4:57 5:05 5:00 4:54 4:59 5:02 4:53 5:05 5:07 5:13 5:04 5:09 5:00 5:02 5:04 5:10 4:54 4:45 4:33 4:30 4:39 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
1.00 |
8:39 |
8:39 |
8:39 |
170 166-174 |
2.00 |
16:40 |
8:01 |
8:01 |
171 168-174 |
3.00 |
24:36 |
7:56 |
7:56 |
170 166-176 |
4.00 |
32:28 |
7:53 |
7:53 |
172 166-174 |
5.00 |
40:29 |
8:01 |
8:01 |
173 168-176 |
6.00 |
49:10 |
8:41 +33
|
8:41 |
173 120-178 |
7.00 |
57:09 |
7:59 |
7:59 |
172 168-176 |
8.00 |
1:05:15 |
8:05 |
8:05 |
174 170-180 |
9.00 |
1:13:11 |
7:56 |
7:56 |
176 172-182 |
10.00 |
1:21:11 |
8:00 |
8:00 |
176 172-180 |
11.00 |
1:29:14 |
8:03 |
8:03 |
176 172-182 |
12.00 |
1:37:21 |
8:07 |
8:07 |
174 170-180 |
13.00 |
1:47:00 |
9:39 +1:21
|
9:39 |
176 170-180 |
14.00 |
1:55:13 |
8:13 |
8:13 |
175 172-180 |
15.00 |
2:03:21 |
8:07 |
8:07 |
177 172-186 |
16.00 |
2:11:26 |
8:06 |
8:06 |
178 172-184 |
17.00 |
2:19:41 |
8:15 |
8:15 |
177 172-184 |
18.00 |
2:27:25 |
7:44 |
7:44 |
178 174-184 |
19.00 |
2:34:44 |
7:19 |
7:19 |
184 172-192 |
19.89 |
2:41:19 |
6:35 |
7:23 |
182 178-186 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.8 |
175 |
19.9 |
2:39:18 |
8:05 |
Walk |
0.4 |
120 |
0 |
37 |
1:57:39 |
Still |
0.0 |
- |
- |
3 |
- |
Pause |
0.8 |
- |
- |
1:21 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:04 |
46.06% |
More |
800m |
3:34 |
7:11 |
52.90% |
More |
1km |
4:29 |
7:13 |
54.89% |
More |
Mile |
7:16 |
7:16 |
57.74% |
More |
5k |
23:21 |
7:31 |
61.11% |
More |
5 miles |
38:49 |
7:46 |
59.80% |
More |
10k |
48:45 |
7:51 |
59.45% |
More |
10 miles |
1:20:29 |
8:03 |
59.48% |
More |
Half |
1:45:47 |
8:05 |
59.86% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:42 |
6:42 |
62.60 |
5km |
22:16 |
7:10 |
64.08 |
5M |
36:53 |
7:23 |
62.93 |
10km |
46:26 |
7:28 |
62.40 |
10M |
1:16:54 |
7:41 |
62.25 |
Half |
1:42:23 |
7:49 |
61.37 |
20M |
2:40:19 |
8:01 |
62.11 |
Mara |
3:33:27 |
8:09 |
62.20 |
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