Mon 1st Apr 2019 at 6:00pm by snayak
Run > Tempo
-
Time
53:07
-
Miles
7.44
-
Min/mi
7:08
-
Pacing
76%
-
WAVA
60.49
-
Stride(cm)
121
-
Cals
708
-
Cadence
186
-
Asc(m)
199
-
Hillscore
7
-
Surface
Road
Notes & Comments
Claremont - Wills and the Dene
Split Summary
===
1) 1km - 4:41(4:41/km) 58cal 12.79/14.08kmph
2) 1km - 4:33(4:33/km) 60cal 13.17/14.18kmph
3) 1km - 4:38(4:38/km) 58cal 12.96/14.88kmph
4) 1km - 4:14(4:14/km) 60cal 14.19/15.18kmph
5) 1km - 4:30(4:30/km) 61cal 13.33/15.08kmph
6) 1km - 4:08(4:08/km) 58cal 14.5/14.85kmph
7) 1km - 4:23(4:23/km) 60cal 13.68/15.12kmph
8) 1km - 4:28(4:28/km) 58cal 13.45/16.69kmph
9) 1km - 4:36(4:36/km) 58cal 13.05/17.13kmph
10) 1km - 4:10(4:10/km) 60cal 14.42/17.97kmph
11) 1km - 4:26(4:26/km) 59cal 13.55/14.44kmph
12) 0.97km - 4:20(4:28/km) 58cal 13.43/15.72kmph
4:41 4:33 4:38 4:14 4:30 4:08 4:23 4:28 4:36 4:10 4:26 4:20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:55 |
1:55 |
7:41 |
184 178-200 |
5/8 |
0.50 |
4:05 |
2:10 +16
|
8:39 |
183 178-190 |
3/6 |
0.75 |
5:55 |
1:50 |
7:19 |
186 180-190 |
4/1 |
1.00 |
7:50 |
1:56 |
7:43 |
182 174-188 |
2/8 |
1.25 |
9:34 |
1:44 |
6:54 |
185 182-190 |
4/23 |
1.50 |
11:28 |
1:55 |
7:38 |
181 158-188 |
26/1 |
1.75 |
13:20 |
1:52 |
7:26 |
180 122-188 |
3/1 |
2.00 |
15:28 |
2:08 +24
|
8:33 |
186 174-192 |
2/4 |
2.25 |
17:07 |
1:39 |
6:36 |
189 184-194 |
1/4 |
2.50 |
18:57 |
1:50 +5
|
7:19 |
187 176-192 |
2/5 |
2.75 |
20:46 |
1:49 |
7:17 |
186 180-192 |
7/4 |
3.00 |
22:33 |
1:47 |
7:09 |
185 182-190 |
9/2 |
3.25 |
24:18 |
1:45 |
7:00 |
187 182-190 |
5/1 |
3.50 |
26:01 |
1:43 |
6:50 |
187 178-190 |
6/2 |
3.75 |
27:39 |
1:38 |
6:31 |
189 188-190 |
3/2 |
4.00 |
30:10 |
2:32 +43
|
10:07 |
187 182-192 |
7/2 |
4.25 |
31:57 |
1:47 |
7:07 |
186 180-190 |
5/2 |
4.50 |
33:39 |
1:42 |
6:46 |
188 184-192 |
0/7 |
4.75 |
35:42 |
2:03 +10
|
8:12 |
186 182-192 |
2/8 |
5.00 |
37:24 |
1:43 |
6:50 |
190 180-200 |
16/26 |
5.25 |
39:28 |
2:04 |
8:16 |
181 142-204 |
7/16 |
5.50 |
41:15 |
1:47 |
7:08 |
189 180-200 |
10/11 |
5.75 |
43:02 |
1:46 |
7:05 |
193 190-204 |
4/14 |
6.00 |
44:28 |
1:27 |
5:47 |
188 184-192 |
13/15 |
6.25 |
46:15 |
1:46 |
7:06 |
186 182-190 |
6/7 |
6.50 |
48:04 |
1:49 |
7:17 |
183 176-192 |
15/2 |
6.75 |
49:52 |
1:48 |
7:11 |
184 182-188 |
7/0 |
7.00 |
51:37 |
1:45 |
6:59 |
186 180-192 |
1/5 |
7.25 |
53:50 |
2:13 +31
|
8:52 |
188 180-198 |
8/3 |
7.44 |
55:16 |
1:26 |
7:39 |
186 178-190 |
2/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.4 |
186 |
7.4 |
52:38 |
7:21 |
Walk |
1.5 |
136 |
0 |
53 |
23:02 |
Pause |
3.1 |
- |
- |
1:45 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:26 |
5:44 |
51.62% |
More |
800m |
3:08 |
6:19 |
53.74% |
More |
1km |
4:01 |
6:28 |
55.02% |
More |
Mile |
6:43 |
6:43 |
57.07% |
More |
5k |
22:03 |
7:06 |
58.89% |
More |
5 miles |
36:02 |
7:12 |
58.86% |
More |
10k |
45:25 |
7:19 |
58.46% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:01 |
6:01 |
63.64 |
5km |
20:36 |
6:38 |
63.05 |
5M |
34:31 |
6:54 |
61.46 |
10km |
43:41 |
7:02 |
60.79 |
10M |
1:13:12 |
7:19 |
60.00 |
Half |
1:38:07 |
7:29 |
58.80 |
20M |
2:35:16 |
7:46 |
58.88 |
Mara |
3:28:07 |
7:57 |
58.58 |
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