Mon 28th Jan 2019 at 5:00pm by 2old
Run > Steady-State
- cold
-
Time
1:18:13
-
Miles
10.01
-
Min/mi
7:49
-
Pacing
75%
-
WAVA
68.78
-
Stride(cm)
123
-
Cals
1206
-
Cadence
167
-
Asc(m)
155
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:18(8:18/m) 117cal 7.23/8.14mph
2) 1m - 7:47(7:47/m) 125cal 7.7/8.1mph
3) 1m - 7:46(7:46/m) 115cal 7.72/8.79mph
4) 1m - 7:54(7:54/m) 125cal 7.59/8.08mph
5) 1m - 7:40(7:40/m) 121cal 7.82/8.7mph
6) 1m - 7:46(7:46/m) 122cal 7.72/8.39mph
7) 1m - 7:38(7:38/m) 124cal 7.86/8.06mph
8) 1m - 7:51(7:51/m) 124cal 7.65/7.81mph
9) 1m - 7:50(7:50/m) 116cal 7.66/8.06mph
10) 1m - 7:39(7:39/m) 117cal 7.85/8.6mph
11) 0.01m - 3(7:56/m) 7.57/7.62mph
8:18 7:47 7:46 7:54 7:40 7:46 7:38 7:51 7:50 7:39 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:30 |
4:30 +12
|
9:00 |
166 160-174 |
16/2 |
1.00 |
8:51 |
4:21 +22
|
8:43 |
168 164-174 |
11/4 |
1.50 |
12:46 |
3:55 |
7:50 |
168 164-174 |
9/7 |
2.00 |
17:13 |
4:27 +35
|
8:54 |
169 166-174 |
10/5 |
2.50 |
21:14 |
4:00 +9
|
8:01 |
170 166-176 |
6/9 |
3.00 |
25:41 |
4:27 +31
|
8:54 |
167 122-174 |
7/5 |
3.50 |
29:31 |
3:50 |
7:41 |
169 166-174 |
4/13 |
4.00 |
33:57 |
4:26 +22
|
8:52 |
168 166-172 |
17/3 |
4.50 |
38:11 |
4:14 +24
|
8:28 |
169 166-172 |
10/6 |
5.00 |
42:17 |
4:07 +18
|
8:13 |
169 166-172 |
3/13 |
5.50 |
46:34 |
4:16 +20
|
8:32 |
170 166-174 |
8/6 |
6.00 |
50:52 |
4:19 +26
|
8:37 |
167 164-172 |
5/18 |
6.50 |
55:46 |
4:53 +1:07
|
9:47 |
167 126-172 |
3/15 |
7.00 |
59:37 |
3:51 |
7:43 |
168 166-172 |
0/17 |
7.50 |
1:03:33 |
3:56 |
7:51 |
167 166-170 |
2/4 |
8.00 |
1:08:03 |
4:31 +36
|
9:01 |
167 122-172 |
9/3 |
8.50 |
1:13:20 |
5:17 +1:17
|
10:33 |
166 108-172 |
7/8 |
9.00 |
1:17:10 |
3:50 |
7:41 |
169 166-172 |
3/6 |
9.50 |
1:21:24 |
4:14 +31
|
8:27 |
170 106-176 |
6/3 |
10.00 |
1:25:31 |
4:07 +11
|
8:14 |
169 166-172 |
10/1 |
10.01 |
1:25:34 |
3 |
9:24 |
166 166-166 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:08 |
49.73% |
More |
800m |
3:43 |
7:29 |
56.56% |
More |
1km |
4:40 |
7:30 |
58.80% |
More |
Mile |
7:37 |
7:37 |
61.09% |
More |
5k |
25:35 |
8:14 |
62.06% |
More |
5 miles |
41:57 |
8:23 |
61.85% |
More |
10k |
52:23 |
8:26 |
61.94% |
More |
10 miles |
1:25:31 |
8:33 |
62.84% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:48 |
6:48 |
68.49 |
5km |
22:38 |
7:17 |
70.13 |
5M |
37:29 |
7:30 |
69.21 |
10km |
47:11 |
7:36 |
68.77 |
10M |
1:18:08 |
7:49 |
68.78 |
Half |
1:44:02 |
7:56 |
67.90 |
20M |
2:42:54 |
8:09 |
68.72 |
Mara |
3:36:53 |
8:17 |
68.82 |
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