Tue 2nd Apr 2019 at 6:00pm by ChrisHurk
Run > Coaching
- cold
-
Time
32:31
-
Miles
3.70
-
Min/mi
8:47
-
Pacing
0%
-
WAVA
52.92
-
Stride(cm)
103
-
Cals
620
-
Cadence
177
-
Surface
Road
Notes & Comments
Coaching Storey's Way hills
Split Summary
===
1) 1m - 9:08(9:08/m) 168cal 6.57/7.89mph
2) 1m - 8:15(8:15/m) 162cal 7.28/10.96mph
3) 1m - 8:53(8:53/m) 170cal 6.76/8.91mph
4) 0.7m - 6:16(8:57/m) 120cal 6.71/11.19mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:08 |
1:08 |
9:05 |
167 130-190 |
0.25 |
2:14 |
1:06 |
8:45 |
182 176-186 |
0.38 |
3:27 |
1:13 |
9:44 |
182 176-188 |
0.50 |
4:32 |
1:06 |
8:45 |
183 178-188 |
0.63 |
11:46 |
7:13 +6:20
|
57:46 |
181 120-188 |
0.75 |
13:11 |
1:26 |
11:27 |
188 184-192 |
0.88 |
14:17 |
1:05 |
8:42 |
184 178-188 |
1.00 |
15:29 |
1:12 |
9:34 |
186 180-190 |
1.13 |
22:39 |
7:11 +6:18
|
57:26 |
179 120-190 |
1.25 |
23:53 |
1:14 +9
|
9:50 |
177 124-192 |
1.38 |
24:51 |
58 |
7:44 |
181 178-186 |
1.50 |
29:16 |
4:25 +3:41
|
35:17 |
173 120-190 |
1.63 |
31:02 |
1:46 +24
|
14:11 |
178 124-190 |
1.75 |
39:56 |
8:54 +8:05
|
1:11:12 |
175 120-182 |
1.88 |
41:52 |
1:56 +35
|
15:31 |
183 178-188 |
2.00 |
42:56 |
1:03 |
8:27 |
180 174-184 |
2.13 |
44:06 |
1:10 |
9:18 |
185 180-188 |
2.25 |
45:17 |
1:11 |
9:32 |
180 178-186 |
2.38 |
48:05 |
2:48 +1:39
|
22:25 |
170 120-184 |
2.50 |
49:16 |
1:11 |
9:30 |
183 176-188 |
2.63 |
59:18 |
10:02 +9:07
|
1:20:15 |
175 120-186 |
2.75 |
1:03:23 |
4:05 +2:51
|
32:39 |
172 120-188 |
2.88 |
1:04:25 |
1:02 |
8:18 |
179 176-186 |
3.00 |
1:05:33 |
1:08 +9
|
9:02 |
183 176-204 |
3.13 |
1:08:05 |
2:32 +1:43
|
20:17 |
190 178-202 |
3.25 |
1:09:16 |
1:11 |
9:29 |
168 90-188 |
3.38 |
1:10:30 |
1:13 |
9:47 |
182 176-188 |
3.50 |
1:11:40 |
1:10 |
9:20 |
183 178-186 |
3.63 |
1:12:50 |
1:11 |
9:24 |
184 178-188 |
3.70 |
1:13:34 |
44 |
9:55 |
179 176-182 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
43.2 |
182 |
3.6 |
31:47 |
8:48 |
Walk |
56.8 |
121 |
0.1 |
41:47 |
7:52:49 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:48 |
42.03% |
More |
800m |
4:06 |
8:15 |
46.49% |
More |
1km |
5:07 |
8:15 |
48.49% |
More |
Mile |
8:15 |
8:15 |
51.28% |
More |
5k |
1:06:11 |
21:18 |
21.73% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:07 |
8:07 |
52.07 |
5km |
27:01 |
8:42 |
53.23 |
5M |
44:45 |
8:57 |
52.30 |
10km |
56:20 |
9:04 |
51.86 |
10M |
1:33:17 |
9:20 |
51.75 |
Half |
2:04:12 |
9:29 |
51.03 |
20M |
3:14:30 |
9:44 |
51.63 |
Mara |
4:18:57 |
9:53 |
51.71 |
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