Sat 23rd Feb 2019 at 10:00am by Sam Jelfs
Run > General
-
Time
1:44:46
-
Miles
12.50
-
Min/mi
8:23
-
Pacing
82%
-
WAVA
52.95
-
Stride(cm)
112
-
Cals
1582
-
Cadence
171
-
Asc(m)
246
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:11(5:11/km) 79cal 11.6/13.33kmph
2) 1km - 5:03(5:03/km) 78cal 11.87/12.66kmph
3) 1km - 5:10(5:10/km) 79cal 11.61/12.39kmph
4) 1km - 5:14(5:14/km) 78cal 11.47/12.77kmph
5) 1km - 5:16(5:16/km) 79cal 11.41/13.74kmph
6) 1km - 5:20(5:20/km) 79cal 11.26/12.73kmph
7) 1km - 5:14(5:14/km) 78cal 11.46/13.44kmph
8) 1km - 5:10(5:10/km) 80cal 11.6/12.39kmph
9) 1km - 5:24(5:24/km) 78cal 11.12/12.16kmph
10) 1km - 5:22(5:22/km) 79cal 11.17/11.89kmph
11) 1km - 5:10(5:10/km) 79cal 11.62/12.83kmph
12) 1km - 5:09(5:09/km) 79cal 11.64/12.06kmph
13) 1km - 5:16(5:16/km) 78cal 11.39/12.87kmph
14) 1km - 5:07(5:07/km) 78cal 11.73/12.43kmph
15) 1km - 5:08(5:08/km) 79cal 11.67/12.39kmph
16) 1km - 5:08(5:08/km) 79cal 11.69/12.33kmph
17) 1km - 5:11(5:11/km) 79cal 11.57/13.94kmph
18) 1km - 5:05(5:05/km) 80cal 11.8/12.46kmph
19) 1km - 5:05(5:05/km) 78cal 11.79/12.26kmph
20) 1km - 5:25(5:25/km) 77cal 11.07/13.2kmph
21) 0.12km - 38(5:25/km) 9cal 11.08/11.49kmph
5:11 5:03 5:10 5:14 5:16 5:20 5:14 5:10 5:24 5:22 5:10 5:09 5:16 5:07 5:08 5:08 5:11 5:05 5:05 5:25 38
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
4:10 |
4:10 |
8:19 |
169 120-178 |
4/6 |
| 1.00 |
8:15 |
4:05 |
8:10 |
172 168-176 |
9/3 |
| 1.50 |
12:19 |
4:04 |
8:07 |
172 168-178 |
2/7 |
| 2.00 |
16:43 |
4:25 +13
|
8:50 |
171 168-174 |
9/7 |
| 2.50 |
20:57 |
4:14 |
8:27 |
171 170-174 |
8/5 |
| 3.00 |
25:13 |
4:16 |
8:32 |
170 168-172 |
5/5 |
| 3.50 |
29:24 |
4:10 |
8:21 |
170 166-174 |
9/9 |
| 4.00 |
33:43 |
4:19 |
8:38 |
171 170-172 |
3/3 |
| 4.50 |
37:55 |
4:12 |
8:25 |
172 170-174 |
17/13 |
| 5.00 |
42:04 |
4:09 |
8:18 |
172 170-174 |
2/6 |
| 5.50 |
46:26 |
4:21 |
8:43 |
172 170-176 |
24/17 |
| 6.00 |
50:48 |
4:22 |
8:44 |
173 170-176 |
14/21 |
| 6.50 |
55:01 |
4:14 |
8:27 |
173 168-176 |
15/14 |
| 7.00 |
59:08 |
4:07 |
8:14 |
172 172-176 |
8/11 |
| 7.50 |
1:03:16 |
4:08 |
8:16 |
173 170-176 |
10/13 |
| 8.00 |
1:07:31 |
4:15 |
8:30 |
172 170-174 |
8/5 |
| 8.50 |
1:12:44 |
5:13 +1:06
|
10:26 |
171 120-176 |
6/9 |
| 9.00 |
1:16:57 |
4:13 |
8:27 |
172 170-176 |
12/11 |
| 9.50 |
1:21:01 |
4:04 |
8:07 |
173 170-176 |
8/10 |
| 10.00 |
1:25:08 |
4:07 |
8:14 |
172 170-176 |
7/7 |
| 10.50 |
1:29:17 |
4:09 |
8:19 |
172 170-174 |
7/8 |
| 11.00 |
1:33:23 |
4:06 |
8:12 |
172 170-174 |
9/9 |
| 11.50 |
1:37:29 |
4:06 |
8:12 |
172 170-176 |
8/6 |
| 12.00 |
1:42:20 |
4:51 +35
|
9:42 |
170 120-178 |
22/20 |
| 12.50 |
1:46:41 |
4:21 |
8:41 |
171 160-176 |
8/10 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
98.0 |
171 |
12.5 |
1:44:28 |
8:29 |
| Walk |
0.8 |
120 |
0 |
54 |
36:36 |
| Pause |
1.2 |
- |
- |
1:19 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:58 |
7:53 |
37.55% |
More |
| 800m |
4:01 |
8:04 |
42.02% |
More |
| 1km |
5:00 |
8:03 |
44.23% |
More |
| Mile |
8:05 |
8:05 |
47.33% |
More |
| 5k |
25:34 |
8:14 |
50.81% |
More |
| 5 miles |
42:03 |
8:25 |
50.45% |
More |
| 10k |
52:28 |
8:27 |
50.61% |
More |
| 10 miles |
1:24:54 |
8:29 |
51.73% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:12 |
7:12 |
53.18 |
| 5km |
23:57 |
7:43 |
54.23 |
| 5M |
39:40 |
7:56 |
53.48 |
| 10km |
49:56 |
8:02 |
53.18 |
| 10M |
1:22:42 |
8:16 |
53.11 |
| Half |
1:50:06 |
8:24 |
52.40 |
| 20M |
2:52:25 |
8:37 |
53.03 |
| Mara |
3:49:34 |
8:46 |
53.11 |
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