Thu 17th Jan 2019 at 7:00pm by Mr AL
Run > General
-
Time
1:04:05
-
Miles
6.78
-
Min/mi
9:27
-
Pacing
67%
-
WAVA
52.64
-
Stride(cm)
101
-
Cals
867
-
Cadence
168
-
Asc(m)
51
-
Surface
Road
Notes & Comments
First ever SS Thursday evening Muster .... bit further and bit quicker than I expected!
Split Summary
===
1) 1m - 10:16(10:16/m) 129cal 5.84/7.72mph
2) 1m - 9:59(9:59/m) 130cal 6.01/7.58mph
3) 1m - 9:08(9:08/m) 127cal 6.57/7.2mph
4) 1m - 8:42(8:42/m) 127cal 6.9/7.51mph
5) 1m - 9:29(9:29/m) 124cal 6.33/6.82mph
6) 1m - 9:23(9:23/m) 130cal 6.39/8.89mph
7) 0.78m - 7:07(9:11/m) 100cal 6.53/11.4mph
10:16 9:59 9:08 8:42 9:29 9:23 7:07
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:24 |
2:24 |
9:37 |
166 164-172 |
5/0 |
0.50 |
4:52 |
2:28 |
9:52 |
169 164-174 |
1/4 |
0.75 |
7:39 |
2:47 |
11:07 |
167 160-172 |
1/2 |
1.00 |
10:16 |
2:38 |
10:30 |
164 156-170 |
1/3 |
1.25 |
13:17 |
3:01 |
12:03 |
168 164-170 |
2/1 |
1.50 |
15:35 |
2:18 |
9:11 |
168 164-170 |
0/1 |
1.75 |
18:01 |
2:26 |
9:45 |
167 162-170 |
2/1 |
2.00 |
20:16 |
2:15 |
9:01 |
170 168-174 |
3/0 |
2.25 |
22:32 |
2:15 |
9:01 |
167 160-170 |
0/4 |
2.50 |
24:42 |
2:10 |
8:40 |
169 164-172 |
1/3 |
2.75 |
26:49 |
2:07 |
8:29 |
171 164-174 |
2/1 |
3.00 |
29:23 |
2:34 |
10:17 |
166 120-174 |
1/2 |
3.25 |
31:35 |
2:12 |
8:47 |
169 164-172 |
2/0 |
3.50 |
33:42 |
2:07 |
8:29 |
170 168-172 |
2/1 |
3.75 |
35:57 |
2:14 |
8:57 |
170 162-174 |
1/1 |
4.00 |
38:06 |
2:10 |
8:38 |
172 170-174 |
3/2 |
4.25 |
42:14 |
4:08 +1:35
|
16:31 |
159 120-166 |
2/3 |
4.50 |
44:34 |
2:20 |
9:21 |
168 164-170 |
3/0 |
4.75 |
46:55 |
2:21 |
9:23 |
169 166-170 |
1/0 |
5.00 |
49:10 |
2:15 |
9:00 |
171 164-176 |
1/2 |
5.25 |
52:39 |
3:29 +1:12
|
13:56 |
171 158-176 |
0/2 |
5.50 |
55:14 |
2:35 |
10:20 |
167 164-170 |
5/2 |
5.75 |
57:32 |
2:17 |
9:10 |
167 162-170 |
0/4 |
6.00 |
59:45 |
2:13 |
8:53 |
171 166-174 |
3/0 |
6.25 |
1:02:01 |
2:16 |
9:04 |
172 168-174 |
2/0 |
6.50 |
1:05:04 |
3:02 +50
|
12:10 |
170 160-174 |
1/5 |
6.75 |
1:07:28 |
2:25 |
9:40 |
168 164-172 |
2/2 |
6.77 |
1:07:42 |
14 |
9:27 |
168 168-168 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.9 |
168 |
6.7 |
1:04:10 |
9:45 |
Walk |
2.8 |
120 |
0 |
1:57 |
59:26 |
Pause |
2.3 |
- |
- |
1:35 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:19 |
40.97% |
More |
800m |
4:11 |
8:26 |
47.86% |
More |
1km |
5:17 |
8:31 |
49.38% |
More |
Mile |
8:41 |
8:41 |
50.99% |
More |
5k |
28:47 |
9:16 |
52.44% |
More |
5 miles |
48:34 |
9:43 |
50.66% |
More |
10k |
1:01:35 |
9:55 |
49.93% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:26 |
8:26 |
52.55 |
5km |
28:01 |
9:01 |
53.86 |
5M |
46:24 |
9:17 |
53.03 |
10km |
58:25 |
9:24 |
52.64 |
10M |
1:36:45 |
9:41 |
52.57 |
Half |
2:08:49 |
9:50 |
51.86 |
20M |
3:21:43 |
10:05 |
52.48 |
Mara |
4:28:34 |
10:15 |
52.56 |
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