-
Time
39:13
-
Miles
4.40
-
Min/mi
8:55
-
Pacing
86%
-
WAVA
55.06
-
Stride(cm)
104
-
Cals
557
-
Cadence
173
-
Surface
Road
Notes & Comments
PECO Cross Country League Race 4 Crimple Valley Harrogate - took it steady but calf was much less bothersome than yesterday
Split Summary
===
1) 0.62m - 4:41(7:32/m) 76cal 7.97/9.41mph
2) 0.62m - 5:13(8:24/m) 78cal 7.14/8.37mph
3) 0.62m - 6:22(10:15/m) 81cal 5.86/7.43mph
4) 0.62m - 5:32(8:55/m) 78cal 6.73/7.1mph
5) 0.62m - 5:51(9:26/m) 81cal 6.36/7.64mph
6) 0.62m - 5:06(8:13/m) 80cal 7.3/8.6mph
7) 0.62m - 6:05(9:47/m) 78cal 6.13/9.14mph
8) 0.05m - 22(8:09/m) 5cal 7.36/9.25mph
4:41 5:13 6:22 5:32 5:51 5:06 6:05 22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
51 |
51 |
6:47 |
179 170-186 |
0.25 |
1:44 |
53 |
7:03 |
178 174-182 |
0.38 |
2:43 |
59 |
7:56 |
176 174-180 |
0.50 |
3:42 |
59 |
7:49 |
175 172-180 |
0.63 |
4:43 |
1:01 |
8:11 |
177 174-180 |
0.75 |
5:55 |
1:12 |
9:33 |
175 170-178 |
0.88 |
7:01 |
1:06 |
8:50 |
177 172-178 |
1.00 |
7:59 |
58 |
7:43 |
175 170-178 |
1.13 |
8:54 |
55 |
7:22 |
175 170-180 |
1.25 |
9:57 |
1:03 |
8:24 |
174 172-176 |
1.38 |
11:19 |
1:21 |
10:51 |
172 168-176 |
1.50 |
12:39 |
1:21 |
10:47 |
167 156-176 |
1.63 |
14:01 |
1:22 |
10:56 |
169 166-174 |
1.75 |
15:12 |
1:11 |
9:25 |
170 166-174 |
1.88 |
16:22 |
1:10 |
9:16 |
174 170-178 |
2.00 |
17:28 |
1:06 |
8:47 |
173 170-176 |
2.13 |
18:34 |
1:07 |
8:55 |
171 170-172 |
2.25 |
19:40 |
1:05 |
8:43 |
173 170-176 |
2.38 |
20:48 |
1:09 |
9:10 |
171 170-176 |
2.50 |
21:55 |
1:07 |
8:54 |
173 170-176 |
2.63 |
23:06 |
1:11 |
9:24 |
174 172-178 |
2.75 |
24:16 |
1:10 |
9:23 |
168 162-172 |
2.88 |
25:26 |
1:10 |
9:16 |
172 168-176 |
3.00 |
26:38 |
1:12 |
9:37 |
173 164-176 |
3.13 |
27:48 |
1:10 |
9:22 |
173 170-176 |
3.25 |
28:40 |
52 |
6:56 |
170 166-174 |
3.38 |
29:35 |
55 |
7:22 |
173 166-176 |
3.50 |
30:38 |
1:03 |
8:21 |
173 168-176 |
3.63 |
31:43 |
1:05 |
8:39 |
172 166-174 |
3.75 |
33:02 |
1:19 |
10:32 |
171 166-174 |
3.88 |
34:27 |
1:25 |
11:21 |
167 162-170 |
4.00 |
35:35 |
1:08 |
9:07 |
170 166-174 |
4.13 |
36:40 |
1:05 |
8:40 |
171 166-172 |
4.25 |
37:58 |
1:18 |
10:21 |
174 170-180 |
4.38 |
39:05 |
1:08 |
9:00 |
172 168-182 |
4.40 |
39:14 |
9 |
7:02 |
186 186-186 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:38 |
6:36 |
51.67% |
More |
800m |
3:36 |
7:15 |
55.65% |
More |
1km |
4:37 |
7:26 |
56.49% |
More |
Mile |
7:54 |
7:54 |
56.04% |
More |
5k |
27:35 |
8:53 |
54.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:09 |
8:09 |
54.38 |
5km |
27:07 |
8:44 |
55.65 |
5M |
44:54 |
8:59 |
54.80 |
10km |
56:32 |
9:06 |
54.39 |
10M |
1:33:38 |
9:22 |
54.32 |
Half |
2:04:39 |
9:31 |
53.60 |
20M |
3:15:13 |
9:46 |
54.23 |
Mara |
4:19:54 |
9:55 |
54.32 |
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