Sun 7th Apr 2019 at 9:00am by snayak
Run > General
-
Time
1:21:11
-
Miles
10.17
-
Min/mi
7:59
-
Pacing
85%
-
WAVA
55.08
-
Stride(cm)
112
-
Cals
982
-
Cadence
180
-
Asc(m)
178
-
Hillscore
7
-
Surface
Road
Notes & Comments
Sunday Runday club from Tom's.
Split Summary
===
1) 1km - 5:00(5:00/km) 60cal 11.98/13.2kmph
2) 1km - 4:40(4:40/km) 61cal 12.86/13.1kmph
3) 1km - 5:34(5:34/km) 57cal 10.79/13.3kmph
4) 1km - 5:23(5:23/km) 60cal 11.13/13.03kmph
5) 1km - 4:49(4:49/km) 59cal 12.46/13.98kmph
6) 1km - 5:04(5:04/km) 61cal 11.82/14.41kmph
7) 1km - 4:55(4:55/km) 60cal 12.19/13.47kmph
8) 1km - 4:24(4:24/km) 59cal 13.64/13.98kmph
9) 1km - 4:37(4:37/km) 61cal 12.98/14.01kmph
10) 1km - 4:41(4:41/km) 61cal 12.8/13.2kmph
11) 1km - 5:14(5:14/km) 60cal 11.48/13.03kmph
12) 1km - 4:48(4:48/km) 61cal 12.5/12.77kmph
13) 1km - 4:51(4:51/km) 60cal 12.37/13.3kmph
14) 1km - 5:25(5:25/km) 58cal 11.09/13.47kmph
15) 1km - 5:03(5:03/km) 60cal 11.89/13.27kmph
16) 1km - 4:50(4:50/km) 61cal 12.41/12.83kmph
17) 0.37km - 1:52(5:01/km) 23cal 11.97/12.36kmph
5:00 4:40 5:34 5:23 4:49 5:04 4:55 4:24 4:37 4:41 5:14 4:48 4:51 5:25 5:03 4:50 1:52
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:01 |
4:01 |
8:02 |
184 180-190 |
9/10 |
1.00 |
7:51 |
3:50 |
7:40 |
185 176-192 |
5/11 |
1.50 |
12:03 |
4:12 |
8:25 |
180 118-188 |
6/7 |
2.00 |
16:14 |
4:11 |
8:22 |
179 162-190 |
13/2 |
2.50 |
20:49 |
4:35 +7
|
9:10 |
180 122-188 |
20/7 |
3.00 |
24:47 |
3:58 |
7:55 |
183 148-188 |
5/7 |
3.50 |
28:48 |
4:00 |
8:01 |
184 168-196 |
5/12 |
4.00 |
33:14 |
4:27 +18
|
8:54 |
180 164-188 |
22/1 |
4.50 |
36:55 |
3:41 |
7:22 |
185 176-192 |
5/13 |
5.00 |
40:25 |
3:29 |
6:59 |
188 180-196 |
1/23 |
5.50 |
44:10 |
3:45 |
7:30 |
181 176-188 |
7/10 |
6.00 |
47:56 |
3:46 |
7:33 |
179 174-186 |
3/8 |
6.50 |
51:53 |
3:57 |
7:54 |
179 170-190 |
8/5 |
7.00 |
56:02 |
4:09 |
8:17 |
177 114-188 |
4/9 |
7.50 |
59:53 |
3:51 |
7:42 |
177 174-188 |
13/2 |
8.00 |
1:03:49 |
3:56 |
7:52 |
180 172-190 |
9/8 |
8.50 |
1:08:12 |
4:23 +10
|
8:46 |
178 164-184 |
11/9 |
9.00 |
1:12:23 |
4:11 |
8:22 |
176 114-190 |
4/18 |
9.50 |
1:16:30 |
4:07 |
8:14 |
177 170-184 |
7/6 |
10.00 |
1:20:21 |
3:51 |
7:42 |
177 174-182 |
10/6 |
10.17 |
1:21:46 |
1:25 |
8:13 |
178 174-182 |
5/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.5 |
180 |
10.1 |
1:19:45 |
7:58 |
Walk |
1.7 |
120 |
0.1 |
1:23 |
16:52 |
Still |
0.1 |
- |
- |
3 |
- |
Pause |
0.7 |
- |
- |
35 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:43 |
6:54 |
42.90% |
More |
800m |
3:28 |
6:58 |
48.61% |
More |
1km |
4:20 |
6:58 |
51.08% |
More |
Mile |
7:08 |
7:08 |
53.68% |
More |
5k |
23:37 |
7:36 |
55.01% |
More |
5 miles |
38:51 |
7:46 |
54.61% |
More |
10k |
48:49 |
7:51 |
54.40% |
More |
10 miles |
1:20:19 |
8:02 |
54.69% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:33 |
6:33 |
58.46 |
5km |
22:26 |
7:13 |
57.89 |
5M |
37:35 |
7:31 |
56.44 |
10km |
47:34 |
7:39 |
55.82 |
10M |
1:19:43 |
7:58 |
55.10 |
Half |
1:46:50 |
8:09 |
54.01 |
20M |
2:49:04 |
8:27 |
54.08 |
Mara |
3:46:37 |
8:39 |
53.80 |
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