Mon 7th Jan 2019 at 6:00pm by iPLOD
Run > General
-
Time
40:02
-
Miles
4.35
-
Min/mi
9:12
-
Pacing
84%
-
WAVA
52.42
-
Stride(cm)
107
-
Cals
629
-
Cadence
163
-
Asc(m)
70
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:37(8:37/m) 146cal 6.96/11.46mph
2) 1m - 8:30(8:30/m) 146cal 7.05/7.58mph
3) 1m - 8:57(8:57/m) 143cal 6.71/8.47mph
4) 1m - 9:59(9:59/m) 145cal 6.01/10.42mph
5) 0.35m - 3:59(11:19/m) 49cal 5.3/11.27mph
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:08 |
1:08 |
9:00 |
164 118-172 |
0/5 |
0.25 |
2:11 |
1:03 |
8:28 |
170 168-170 |
0/3 |
0.38 |
3:15 |
1:04 |
8:31 |
170 168-174 |
2/1 |
0.50 |
4:25 |
1:10 |
9:23 |
162 118-168 |
1/2 |
0.63 |
5:29 |
1:04 |
8:32 |
167 162-170 |
2/4 |
0.75 |
6:34 |
1:05 |
8:40 |
167 164-168 |
4/2 |
0.88 |
7:36 |
1:02 |
8:13 |
166 164-168 |
1/1 |
1.00 |
8:37 |
1:01 |
8:12 |
166 164-168 |
1/1 |
1.13 |
9:38 |
1:00 |
8:04 |
166 164-168 |
1/3 |
1.25 |
10:38 |
1:01 |
8:05 |
166 164-168 |
0/4 |
1.38 |
11:42 |
1:04 |
8:32 |
166 164-168 |
0/1 |
1.50 |
12:45 |
1:03 |
8:23 |
166 164-168 |
1/2 |
1.63 |
13:49 |
1:04 |
8:31 |
166 166-168 |
1/3 |
1.75 |
14:53 |
1:04 |
8:33 |
167 164-170 |
0/3 |
1.88 |
15:56 |
1:03 |
8:23 |
166 164-168 |
0/5 |
2.00 |
17:08 |
1:11 |
9:32 |
160 118-168 |
0/3 |
2.13 |
18:14 |
1:07 |
8:52 |
165 160-168 |
1/2 |
2.25 |
19:24 |
1:10 |
9:19 |
165 164-168 |
4/0 |
2.38 |
20:34 |
1:09 |
9:15 |
166 162-168 |
5/0 |
2.50 |
21:38 |
1:04 |
8:36 |
167 166-168 |
3/1 |
2.63 |
22:43 |
1:05 |
8:38 |
167 164-168 |
2/1 |
2.75 |
23:50 |
1:08 |
9:01 |
167 158-170 |
2/0 |
2.88 |
24:56 |
1:05 |
8:42 |
167 166-168 |
1/1 |
3.00 |
26:05 |
1:09 |
9:13 |
167 162-168 |
5/0 |
3.13 |
27:11 |
1:06 |
8:50 |
167 164-172 |
3/1 |
3.25 |
28:16 |
1:05 |
8:40 |
167 164-172 |
2/2 |
3.38 |
29:29 |
1:13 +5
|
9:41 |
166 162-168 |
1/1 |
3.50 |
30:30 |
1:02 |
8:13 |
171 164-184 |
1/3 |
3.63 |
31:56 |
1:26 |
11:27 |
151 118-184 |
4/1 |
3.75 |
33:15 |
1:19 |
10:33 |
175 114-234 |
2/1 |
3.88 |
34:32 |
1:17 |
10:17 |
158 114-184 |
3/1 |
4.00 |
36:06 |
1:33 |
12:28 |
138 118-180 |
2/4 |
4.13 |
37:23 |
1:17 |
10:19 |
155 118-184 |
2/2 |
4.25 |
38:56 |
1:33 |
12:26 |
146 112-184 |
3/0 |
4.35 |
40:08 |
1:12 |
11:48 |
148 112-182 |
4/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
84.4 |
168 |
4 |
33:51 |
8:32 |
Walk |
15.4 |
117 |
0.4 |
6:12 |
16:39 |
Pause |
0.2 |
- |
- |
5 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:59 |
8:00 |
42.03% |
More |
800m |
4:01 |
8:05 |
49.04% |
More |
1km |
5:05 |
8:11 |
50.47% |
More |
Mile |
8:18 |
8:18 |
52.58% |
More |
5k |
26:58 |
8:41 |
55.05% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:04 |
7:04 |
61.71 |
5km |
26:55 |
8:40 |
55.15 |
5M |
47:11 |
9:26 |
51.27 |
10km |
1:00:59 |
9:49 |
49.55 |
10M |
1:46:54 |
10:41 |
46.75 |
Half |
2:27:01 |
11:13 |
44.64 |
20M |
4:02:13 |
12:07 |
42.93 |
Mara |
5:33:06 |
12:43 |
41.63 |
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