Mon 15th Apr 2019 at 9:00am by LindsD
Run > General
-
Time
1:04:22
-
Miles
6.00
-
Min/mi
10:44
-
Pacing
70%
-
WAVA
49.93
-
Stride(cm)
84
-
Cals
629
-
Cadence
178
-
Asc(m)
116
-
Hillscore
4
-
Surface
Road
Notes & Comments
3 comments
Should have been 10 but only had time for 6. Last mile is v slow because of gastric issues....
Split Summary
===
1) 1m - 10:10(10:10/m) 103cal 5.91/7.12mph
2) 1m - 10:29(10:29/m) 104cal 5.72/6.8mph
3) 1m - 10:27(10:27/m) 108cal 5.74/6.39mph
4) 1m - 10:42(10:42/m) 105cal 5.61/6.35mph
5) 1m - 11:10(11:10/m) 101cal 5.38/6.37mph
6) 1m - 11:25(11:26/m) 108cal 5.25/6.32mph
10:10 10:29 10:27 10:42 11:10 11:25
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:32 |
2:32 |
10:09 |
173 118-178 |
2/6 |
0.50 |
5:33 |
3:00 +29
|
12:02 |
177 164-182 |
1/6 |
0.75 |
8:09 |
2:36 +2
|
10:25 |
181 178-184 |
0/6 |
1.00 |
10:39 |
2:31 |
10:02 |
181 180-184 |
1/5 |
1.25 |
15:02 |
4:22 +1:38
|
17:29 |
168 88-184 |
5/3 |
1.50 |
17:40 |
2:38 |
10:33 |
179 170-182 |
11/3 |
1.75 |
20:14 |
2:34 |
10:18 |
182 174-186 |
3/4 |
2.00 |
22:46 |
2:32 |
10:09 |
181 172-186 |
5/6 |
2.25 |
25:25 |
2:39 |
10:35 |
179 122-184 |
5/0 |
2.50 |
27:58 |
2:33 |
10:11 |
183 182-188 |
1/5 |
2.75 |
30:40 |
2:42 |
10:48 |
179 112-186 |
4/11 |
3.00 |
33:13 |
2:34 |
10:15 |
183 182-186 |
2/5 |
3.25 |
36:48 |
3:34 +57
|
14:17 |
184 176-188 |
1/4 |
3.50 |
39:20 |
2:32 |
10:09 |
184 178-188 |
2/4 |
3.75 |
42:03 |
2:44 |
10:54 |
180 118-186 |
6/11 |
4.00 |
44:52 |
2:49 |
11:16 |
177 166-186 |
12/0 |
4.25 |
47:34 |
2:41 |
10:44 |
176 118-188 |
4/8 |
4.50 |
50:19 |
2:46 |
11:02 |
173 118-186 |
6/2 |
4.75 |
53:18 |
2:58 |
11:54 |
178 120-184 |
5/2 |
5.00 |
56:11 |
2:53 +9
|
11:33 |
181 176-184 |
11/0 |
5.25 |
58:47 |
2:36 |
10:26 |
184 180-188 |
1/12 |
5.50 |
1:01:52 |
3:05 |
12:18 |
178 118-188 |
6/4 |
5.75 |
1:04:53 |
3:01 |
12:06 |
161 118-186 |
5/3 |
6.00 |
1:07:37 |
2:44 |
10:57 |
172 118-186 |
6/3 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:24 |
9:41 |
39.90% |
More |
800m |
4:59 |
10:01 |
42.17% |
More |
1km |
6:16 |
10:05 |
43.63% |
More |
Mile |
10:10 |
10:10 |
45.95% |
More |
5k |
33:31 |
10:47 |
48.66% |
More |
5 miles |
55:47 |
11:09 |
47.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:38 |
9:38 |
48.45 |
5km |
32:02 |
10:19 |
50.91 |
5M |
53:03 |
10:37 |
50.16 |
10km |
1:06:48 |
10:45 |
49.87 |
10M |
1:50:37 |
11:04 |
49.59 |
Half |
2:27:16 |
11:15 |
48.64 |
20M |
3:50:38 |
11:32 |
48.84 |
Mara |
5:07:03 |
11:43 |
48.58 |
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Nicely done. xx
Well done - we've all done that last-mile duck-walk...
Hate it when that happens!