Mon 15th Apr 2019 at 6:00pm by Gromit
Run > General
-
Time
39:56
-
Miles
4.00
-
Min/mi
9:59
-
Pacing
81%
-
WAVA
50.96
-
Stride(cm)
92
-
Cals
502
-
Cadence
176
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 11:38(11:38/m) 118cal 5.16/7.62mph
2) 1m - 9:54(9:54/m) 127cal 6.06/8.22mph
3) 1m - 9:00(9:00/m) 129cal 6.67/8.52mph
4) 1m - 9:21(9:21/m) 128cal 6.42/8.1mph
5) 0m - 4(12:04/m) 4.97/5.34mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:13 |
1:13 |
9:40 |
172 140-180 |
0.25 |
2:51 |
1:38 |
13:07 |
167 156-180 |
0.38 |
4:37 |
1:46 |
14:07 |
162 148-172 |
0.50 |
6:07 |
1:30 |
12:04 |
168 166-170 |
0.63 |
7:37 |
1:29 |
11:56 |
168 166-170 |
0.75 |
8:58 |
1:22 |
10:55 |
173 162-178 |
0.88 |
10:17 |
1:19 |
10:32 |
170 128-180 |
1.00 |
11:37 |
1:20 |
10:36 |
173 170-178 |
1.13 |
13:17 |
1:40 |
13:24 |
170 162-176 |
1.25 |
14:21 |
1:04 |
8:31 |
176 140-182 |
1.38 |
15:25 |
1:04 |
8:31 |
181 178-184 |
1.50 |
16:43 |
1:18 |
10:21 |
178 174-182 |
1.63 |
17:52 |
1:09 |
9:13 |
180 176-182 |
1.75 |
19:04 |
1:12 |
9:36 |
179 176-180 |
1.88 |
20:18 |
1:14 |
9:51 |
180 178-182 |
2.00 |
21:31 |
1:13 |
9:46 |
179 176-182 |
2.13 |
22:40 |
1:09 |
9:15 |
180 178-182 |
2.25 |
23:45 |
1:04 |
8:35 |
182 178-184 |
2.38 |
24:49 |
1:04 |
8:30 |
181 178-182 |
2.50 |
25:54 |
1:06 |
8:44 |
181 178-186 |
2.63 |
27:01 |
1:07 |
8:56 |
182 180-184 |
2.75 |
28:08 |
1:07 |
8:55 |
183 180-186 |
2.88 |
29:19 |
1:11 |
9:30 |
183 176-192 |
3.00 |
30:31 |
1:12 |
9:32 |
181 176-188 |
3.13 |
31:42 |
1:11 |
9:31 |
183 174-190 |
3.25 |
33:27 |
1:45 +31
|
14:02 |
181 170-186 |
3.38 |
34:33 |
1:06 |
8:45 |
182 180-184 |
3.50 |
35:34 |
1:00 |
8:04 |
184 182-186 |
3.63 |
36:34 |
1:01 |
8:05 |
182 178-186 |
3.75 |
37:40 |
1:06 |
8:51 |
181 176-184 |
3.88 |
38:52 |
1:11 |
9:30 |
182 176-184 |
4.00 |
40:30 |
1:38 +7
|
13:06 |
171 166-180 |
4.00 |
40:34 |
4 |
13:29 |
172 172-172 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
75.7 |
179 |
3.3 |
30:33 |
9:28 |
Walk |
22.8 |
164 |
0.7 |
9:23 |
13:13 |
Pause |
1.5 |
- |
- |
38 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:02 |
46.19% |
More |
800m |
4:10 |
8:22 |
48.78% |
More |
1km |
5:17 |
8:30 |
49.97% |
More |
Mile |
8:59 |
8:59 |
49.95% |
More |
5k |
29:33 |
9:31 |
53.05% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:11 |
9:11 |
48.86 |
5km |
30:33 |
9:50 |
51.32 |
5M |
50:35 |
10:07 |
50.58 |
10km |
1:03:42 |
10:15 |
50.28 |
10M |
1:45:29 |
10:33 |
49.93 |
Half |
2:20:26 |
10:43 |
48.92 |
20M |
3:39:55 |
11:00 |
49.04 |
Mara |
4:52:47 |
11:10 |
48.70 |
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