Fri 5th Apr 2019 at 5:00am by Toks
Run > Hill Work
- Not good
-
Time
1:19:48
-
Miles
6.64
-
Min/mi
12:01
-
Pacing
83%
-
WAVA
43.44
-
Stride(cm)
87
-
Cals
727
-
Cadence
154
-
Asc(m)
135
-
Hillscore
4
-
Surface
Road
Notes & Comments
Emotional 😭 run but very much needed and time for second marathon of the year 💪🏽💪🏽💪🏽
Split Summary
===
1) 1m - 12:57(12:57/m) 100cal 4.63/6.39mph
2) 1m - 12:30(12:30/m) 104cal 4.8/6.43mph
3) 1m - 11:59(11:59/m) 110cal 5.01/6.22mph
4) 1m - 11:37(11:37/m) 120cal 5.16/7.28mph
5) 1m - 12:32(12:32/m) 121cal 4.78/12.27mph
6) 1m - 12:52(12:52/m) 108cal 4.66/6.37mph
7) 0.55m - 5:20(9:47/m) 64cal 6.13/6.64mph
12:57 12:30 11:59 11:37 12:32 12:52 5:20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:25 |
3:25 |
13:39 |
152 114-176 |
10/6 |
0.50 |
6:26 |
3:01 |
12:05 |
156 110-170 |
10/4 |
0.75 |
9:41 |
3:15 |
13:01 |
154 116-168 |
8/0 |
1.00 |
12:57 |
3:16 |
13:03 |
157 112-170 |
10/3 |
1.25 |
16:08 |
3:11 |
12:44 |
154 116-170 |
1/8 |
1.50 |
19:34 |
3:26 |
13:43 |
150 116-170 |
5/4 |
1.75 |
22:28 |
2:54 |
11:36 |
158 120-170 |
6/3 |
2.00 |
25:27 |
2:59 |
11:57 |
160 120-170 |
3/2 |
2.25 |
28:40 |
3:13 |
12:52 |
152 118-170 |
9/1 |
2.50 |
31:27 |
2:48 |
11:11 |
160 120-168 |
1/7 |
2.75 |
34:18 |
2:50 |
11:21 |
160 120-174 |
1/6 |
3.00 |
37:25 |
3:08 |
12:31 |
155 120-170 |
1/4 |
3.25 |
40:08 |
2:43 |
10:52 |
157 120-168 |
1/3 |
3.50 |
43:02 |
2:53 |
11:34 |
157 116-170 |
4/9 |
3.75 |
46:05 |
3:03 |
12:12 |
154 120-170 |
2/3 |
4.00 |
49:03 |
2:58 |
11:51 |
150 110-170 |
3/4 |
4.25 |
52:05 |
3:02 |
12:07 |
145 110-166 |
2/5 |
4.50 |
55:22 |
3:17 |
13:09 |
143 112-166 |
3/4 |
4.75 |
58:13 |
2:51 |
11:23 |
156 110-168 |
5/5 |
5.00 |
1:01:36 |
3:23 |
13:32 |
146 118-170 |
5/1 |
5.25 |
1:04:36 |
3:01 |
12:03 |
156 120-170 |
4/1 |
5.50 |
1:07:43 |
3:06 |
12:25 |
150 114-164 |
1/5 |
5.75 |
1:10:40 |
2:58 |
11:50 |
156 120-166 |
1/5 |
6.00 |
1:14:28 |
3:47 |
15:10 |
135 102-166 |
28/0 |
6.25 |
1:16:54 |
2:26 |
9:44 |
164 160-168 |
1/16 |
6.50 |
1:19:16 |
2:22 |
9:27 |
164 158-166 |
0/18 |
6.55 |
1:19:48 |
32 |
11:51 |
167 162-168 |
4/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
67.6 |
166 |
5 |
53:57 |
10:42 |
Walk |
32.4 |
117 |
1.5 |
25:51 |
17:12 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:19 |
9:19 |
40.22% |
More |
800m |
4:45 |
9:33 |
43.12% |
More |
1km |
6:41 |
10:46 |
39.81% |
More |
Mile |
11:21 |
11:21 |
39.89% |
More |
5k |
36:51 |
11:52 |
42.93% |
More |
5 miles |
59:38 |
11:56 |
43.29% |
More |
10k |
1:15:21 |
12:08 |
42.89% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:44 |
10:44 |
42.18 |
5km |
35:41 |
11:29 |
44.33 |
5M |
59:05 |
11:49 |
43.69 |
10km |
1:14:23 |
11:58 |
43.45 |
10M |
2:03:10 |
12:19 |
43.15 |
Half |
2:43:59 |
12:31 |
42.29 |
20M |
4:16:48 |
12:50 |
42.41 |
Mara |
5:41:54 |
13:03 |
42.13 |
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