Thu 10th Jan 2019 at 7:00pm by IanS
Run > General
-
Time
43:35
-
Miles
4.45
-
Min/mi
9:48
-
Pacing
88%
-
WAVA
50.99
-
Stride(cm)
104
-
Cals
586
-
Cadence
158
-
Asc(m)
116
-
Hillscore
5
-
Surface
Road
Notes & Comments
More streets, shorter than normal because late home, heel okay
=====================
Split Summary
===
1) 1m - 10:48(10:48/m) 131cal 5.56/7.06mph
2) 1m - 9:28(9:28/m) 132cal 6.34/7.1mph
3) 1m - 9:42(9:42/m) 131cal 6.19/6.47mph
4) 1m - 9:17(9:17/m) 131cal 6.47/6.7mph
5) 0.45m - 4:21(9:37/m) 61cal 6.24/6.62mph
10:48 9:28 9:42 9:17 4:21
-
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 |
1:55 |
1:55 |
15:24 |
128 98-162 |
9/0 |
0.25 |
3:17 |
1:21 |
10:51 |
152 108-166 |
7/0 |
0.38 |
4:35 |
1:18 |
10:26 |
159 156-168 |
3/7 |
0.50 |
5:51 |
1:16 |
10:04 |
157 154-158 |
4/0 |
0.63 |
7:06 |
1:16 |
10:07 |
156 154-160 |
2/1 |
0.75 |
8:19 |
1:12 |
9:39 |
159 154-166 |
3/7 |
0.88 |
9:31 |
1:12 |
9:38 |
158 154-164 |
1/6 |
1.00 |
10:47 |
1:16 |
10:10 |
159 156-164 |
4/0 |
1.13 |
12:06 |
1:18 |
10:26 |
159 156-164 |
11/0 |
1.25 |
13:17 |
1:11 |
9:32 |
158 154-162 |
3/0 |
1.38 |
14:29 |
1:12 |
9:37 |
158 156-162 |
1/2 |
1.50 |
15:41 |
1:12 |
9:37 |
159 156-162 |
0/7 |
1.63 |
16:46 |
1:05 |
8:40 |
160 158-164 |
0/7 |
1.75 |
17:52 |
1:05 |
8:42 |
159 156-164 |
0/3 |
1.88 |
19:02 |
1:11 |
9:25 |
158 156-160 |
0/10 |
2.00 |
20:15 |
1:13 |
9:45 |
162 158-164 |
0/12 |
2.13 |
21:29 |
1:14 |
9:51 |
162 158-166 |
0/2 |
2.25 |
22:42 |
1:12 |
9:39 |
161 158-164 |
1/1 |
2.38 |
23:56 |
1:15 |
9:59 |
159 156-162 |
1/1 |
2.50 |
25:07 |
1:10 |
9:22 |
158 154-160 |
0/1 |
2.63 |
26:22 |
1:16 |
10:04 |
160 156-164 |
4/1 |
2.75 |
27:33 |
1:11 |
9:26 |
159 156-162 |
4/0 |
2.88 |
28:49 |
1:16 |
10:06 |
159 156-162 |
3/2 |
3.00 |
29:57 |
1:08 |
9:08 |
161 158-166 |
0/5 |
3.13 |
31:04 |
1:07 |
8:54 |
160 158-162 |
1/0 |
3.25 |
32:14 |
1:10 |
9:21 |
160 154-162 |
2/0 |
3.38 |
33:23 |
1:09 |
9:11 |
161 158-166 |
1/2 |
3.50 |
34:32 |
1:09 |
9:16 |
160 156-166 |
2/1 |
3.63 |
35:44 |
1:11 |
9:31 |
162 158-166 |
1/1 |
3.75 |
36:53 |
1:10 |
9:17 |
160 158-164 |
2/1 |
3.88 |
38:03 |
1:09 |
9:14 |
160 156-162 |
0/3 |
4.00 |
39:14 |
1:11 |
9:28 |
160 158-164 |
1/2 |
4.13 |
40:25 |
1:12 |
9:33 |
160 158-162 |
2/0 |
4.25 |
41:35 |
1:10 |
9:17 |
161 156-164 |
5/0 |
4.38 |
42:45 |
1:10 |
9:18 |
162 160-168 |
4/1 |
4.45 |
43:35 |
50 |
10:52 |
163 158-174 |
7/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.2 |
159 |
4.4 |
42:21 |
9:39 |
Walk |
2.8 |
109 |
0.1 |
1:14 |
19:23 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:37 |
40.14% |
More |
800m |
4:30 |
9:03 |
45.28% |
More |
1km |
5:40 |
9:07 |
46.89% |
More |
Mile |
9:14 |
9:14 |
48.80% |
More |
5k |
29:15 |
9:25 |
52.45% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:00 |
8:00 |
56.31 |
5km |
28:59 |
9:20 |
52.93 |
5M |
49:45 |
9:57 |
50.32 |
10km |
1:03:41 |
10:15 |
49.14 |
10M |
1:49:20 |
10:56 |
47.37 |
Half |
2:28:35 |
11:21 |
45.79 |
20M |
4:00:17 |
12:01 |
44.87 |
Mara |
5:26:33 |
12:28 |
44.02 |
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