Wed 9th Jan 2019 at 8:00pm by shanksi
Run > General
-
Time
46:49
-
Miles
4.04
-
Min/mi
11:35
-
Pacing
75%
-
WAVA
39.57
-
Stride(cm)
79
-
Cals
482
-
Cadence
175
-
Asc(m)
65
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:34(10:34/m) 127cal 5.68/6.32mph
2) 1m - 13:42(13:42/m) 103cal 4.38/6.43mph
3) 1m - 11:03(11:03/m) 124cal 5.43/7.1mph
4) 1m - 11:06(11:06/m) 124cal 5.4/7.99mph
5) 0.04m - 23(10:41/m) 4cal 5.62/5.74mph
10:34 13:42 11:03 11:06 23
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:16 |
1:16 |
10:12 |
186 182-190 |
2/0 |
0.25 |
2:32 |
1:16 |
10:04 |
186 184-188 |
0/2 |
0.38 |
3:46 |
1:14 |
9:55 |
186 182-188 |
1/1 |
0.50 |
5:04 |
1:17 |
10:17 |
185 180-190 |
2/0 |
0.63 |
6:21 |
1:18 |
10:23 |
184 180-186 |
1/2 |
0.75 |
7:39 |
1:17 |
10:18 |
182 180-186 |
0/1 |
0.88 |
8:56 |
1:18 |
10:22 |
180 172-184 |
2/0 |
1.00 |
10:33 |
1:37 |
12:56 |
175 170-190 |
2/4 |
1.13 |
11:56 |
1:23 |
11:02 |
178 170-182 |
0/0 |
1.25 |
13:27 |
1:31 |
12:11 |
172 118-182 |
0/3 |
1.38 |
15:07 |
1:40 |
13:16 |
173 164-180 |
1/1 |
1.50 |
16:37 |
1:30 |
11:58 |
169 134-174 |
6/0 |
1.63 |
19:35 |
2:58 |
23:46 |
153 114-178 |
2/1 |
1.75 |
21:07 |
1:32 |
12:13 |
170 142-180 |
3/2 |
1.88 |
22:29 |
1:23 |
11:01 |
176 174-180 |
3/0 |
2.00 |
24:19 |
1:50 |
14:36 |
155 118-184 |
14/0 |
2.13 |
25:42 |
1:23 |
11:05 |
180 132-190 |
5/0 |
2.25 |
26:50 |
1:08 |
9:02 |
186 184-192 |
0/6 |
2.38 |
28:20 |
1:31 |
12:07 |
160 130-190 |
3/4 |
2.50 |
29:30 |
1:10 |
9:20 |
184 180-186 |
0/7 |
2.63 |
30:42 |
1:11 |
9:29 |
188 184-190 |
0/4 |
2.75 |
32:09 |
1:27 |
11:40 |
176 170-180 |
1/7 |
2.88 |
33:42 |
1:33 |
12:27 |
169 130-180 |
3/0 |
3.00 |
35:19 |
1:37 |
12:52 |
166 122-182 |
1/0 |
3.13 |
36:56 |
1:37 |
12:57 |
167 110-184 |
2/1 |
3.25 |
38:28 |
1:32 |
12:17 |
177 172-180 |
2/2 |
3.38 |
39:44 |
1:16 |
10:07 |
176 174-180 |
1/1 |
3.50 |
41:00 |
1:16 |
10:08 |
179 172-186 |
2/0 |
3.63 |
42:16 |
1:16 |
10:07 |
181 172-188 |
0/2 |
3.75 |
43:30 |
1:14 |
9:51 |
181 178-186 |
1/0 |
3.88 |
44:51 |
1:21 |
10:49 |
170 128-184 |
0/2 |
4.00 |
46:25 |
1:34 |
12:31 |
166 114-180 |
2/1 |
4.03 |
46:49 |
24 |
11:41 |
178 176-180 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.8 |
180 |
3.7 |
40:11 |
10:52 |
Walk |
14.2 |
127 |
0.3 |
6:38 |
19:33 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:56 |
36.17% |
More |
800m |
4:50 |
9:44 |
38.70% |
More |
1km |
6:09 |
9:53 |
39.73% |
More |
Mile |
10:33 |
10:33 |
39.43% |
More |
5k |
36:36 |
11:47 |
38.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:23 |
9:23 |
44.36 |
5km |
34:36 |
11:08 |
40.92 |
5M |
59:51 |
11:58 |
38.47 |
10km |
1:16:51 |
12:22 |
37.40 |
10M |
2:12:56 |
13:18 |
35.71 |
Half |
3:01:24 |
13:51 |
34.35 |
20M |
4:55:16 |
14:46 |
33.44 |
Mara |
6:42:56 |
15:23 |
32.67 |
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