Sun 13th Jan 2019 at 8:00pm by iPLOD
Run > General
-
Time
30:05
-
Miles
3.56
-
Min/mi
8:27
-
Pacing
93%
-
WAVA
56.72
-
Stride(cm)
113
-
Cals
516
-
Cadence
168
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:23(8:23/m) 144cal 7.16/8.06mph
2) 1m - 8:35(8:35/m) 146cal 6.99/8.01mph
3) 1m - 8:30(8:30/m) 144cal 7.06/7.41mph
4) 0.56m - 4:37(8:19/m) 82cal 7.21/7.72mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:17 |
1:17 +7
|
10:19 |
161 118-168 |
0.25 |
2:21 |
1:04 |
8:32 |
166 164-168 |
0.38 |
3:23 |
1:02 |
8:16 |
169 168-170 |
0.50 |
4:25 |
1:02 |
8:17 |
166 164-168 |
0.63 |
5:23 |
57 |
7:39 |
169 166-170 |
0.75 |
6:27 |
1:04 |
8:29 |
168 166-172 |
0.88 |
7:28 |
1:02 |
8:15 |
168 166-170 |
1.00 |
8:28 |
1:00 |
8:00 |
168 166-170 |
1.13 |
9:29 |
1:01 |
8:08 |
168 166-170 |
1.25 |
10:33 |
1:03 |
8:25 |
168 168-170 |
1.38 |
11:33 |
1:01 |
8:06 |
168 166-170 |
1.50 |
12:42 |
1:08 |
9:06 |
167 162-170 |
1.63 |
13:49 |
1:08 |
9:03 |
167 162-178 |
1.75 |
14:55 |
1:06 |
8:48 |
169 158-174 |
1.88 |
15:59 |
1:03 |
8:28 |
163 110-172 |
2.00 |
17:03 |
1:04 |
8:36 |
168 166-170 |
2.13 |
18:10 |
1:06 |
8:50 |
169 164-174 |
2.25 |
19:14 |
1:04 |
8:36 |
170 168-172 |
2.38 |
20:16 |
1:02 |
8:15 |
170 168-172 |
2.50 |
21:18 |
1:02 |
8:16 |
169 166-172 |
2.63 |
22:20 |
1:02 |
8:17 |
170 168-170 |
2.75 |
23:31 |
1:11 |
9:28 |
168 166-170 |
2.88 |
24:33 |
1:02 |
8:19 |
170 166-172 |
3.00 |
25:34 |
1:00 |
8:02 |
171 170-172 |
3.13 |
26:33 |
59 |
7:55 |
172 170-174 |
3.25 |
27:34 |
1:01 |
8:07 |
170 168-172 |
3.38 |
28:34 |
1:00 |
8:04 |
172 170-174 |
3.50 |
29:39 |
1:04 |
8:34 |
171 166-172 |
3.55 |
30:11 |
32 |
9:53 |
168 166-170 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.2 |
168 |
3.5 |
29:56 |
8:29 |
Walk |
0.4 |
114 |
0 |
8 |
13:06 |
Pause |
0.4 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:54 |
42.62% |
More |
800m |
3:58 |
7:58 |
49.73% |
More |
1km |
5:00 |
8:04 |
51.28% |
More |
Mile |
8:10 |
8:10 |
53.42% |
More |
5k |
26:02 |
8:23 |
57.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:43 |
6:43 |
64.93 |
5km |
25:37 |
8:15 |
57.95 |
5M |
44:55 |
8:59 |
53.85 |
10km |
58:03 |
9:21 |
52.06 |
10M |
1:41:46 |
10:11 |
49.10 |
Half |
2:19:57 |
10:41 |
46.89 |
20M |
3:50:34 |
11:32 |
45.10 |
Mara |
5:17:05 |
12:06 |
43.73 |
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