Tue 23rd Apr 2019 at 10:00am by ChrisHurk
Run > Trail Run
- warm
-
Time
29:45
-
Miles
3.12
-
Min/mi
9:32
-
Pacing
29%
-
WAVA
48.54
-
Stride(cm)
99
-
Cals
531
-
Cadence
171
-
Surface
Road
Notes & Comments
Lethargic stop and start run with the dogs
Split Summary
===
1) 1m - 9:27(9:27/m) 169cal 6.35/7.58mph
2) 1m - 9:44(9:44/m) 170cal 6.17/7.01mph
3) 1m - 9:28(9:28/m) 172cal 6.34/7.62mph
4) 0.12m - 1:06(9:10/m) 20cal 6.54/7.43mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:41 |
1:41 +32
|
13:26 |
171 120-194 |
0.25 |
5:12 |
3:32 +2:22
|
28:13 |
176 120-188 |
0.38 |
6:20 |
1:08 |
9:05 |
177 176-180 |
0.50 |
7:37 |
1:16 |
10:10 |
177 176-180 |
0.63 |
9:50 |
2:13 +1:07
|
17:46 |
165 120-180 |
0.75 |
11:10 |
1:20 |
10:38 |
176 174-178 |
0.88 |
13:43 |
2:34 +1:22
|
20:29 |
178 176-184 |
1.00 |
15:28 |
1:45 +37
|
14:01 |
169 120-176 |
1.13 |
16:40 |
1:11 |
9:28 |
173 170-176 |
1.25 |
21:57 |
5:17 +4:13
|
42:17 |
169 120-176 |
1.38 |
23:13 |
1:16 |
10:08 |
174 172-176 |
1.50 |
25:03 |
1:50 +39
|
14:42 |
172 120-182 |
1.63 |
26:54 |
1:51 +39
|
14:48 |
168 120-178 |
1.75 |
28:13 |
1:19 |
10:36 |
176 174-178 |
1.88 |
31:20 |
3:07 +1:56
|
24:53 |
169 94-178 |
2.00 |
33:17 |
1:57 +38
|
15:36 |
178 176-180 |
2.13 |
34:27 |
1:10 |
9:23 |
179 176-184 |
2.25 |
36:35 |
2:08 +54
|
17:03 |
175 118-184 |
2.38 |
38:33 |
1:58 +44
|
15:42 |
177 174-182 |
2.50 |
41:47 |
3:14 +2:11
|
25:51 |
167 120-188 |
2.63 |
43:10 |
1:23 |
11:03 |
184 178-186 |
2.75 |
44:51 |
1:41 +36
|
13:27 |
171 120-176 |
2.88 |
46:03 |
1:12 |
9:36 |
175 174-176 |
3.00 |
47:35 |
1:33 +27
|
12:21 |
171 120-178 |
3.12 |
48:54 |
1:19 +12
|
10:58 |
170 120-188 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
60.0 |
176 |
3.1 |
27:31 |
10:28 |
Walk |
31.6 |
119 |
0.1 |
16:54 |
4:28:20 |
Pause |
8.4 |
- |
- |
4:29 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:16 |
9:05 |
36.04% |
More |
800m |
4:42 |
9:27 |
40.57% |
More |
1km |
5:52 |
9:27 |
42.32% |
More |
Mile |
9:27 |
9:27 |
44.76% |
More |
5k |
48:42 |
15:40 |
29.53% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:54 |
8:54 |
47.49 |
5km |
29:37 |
9:32 |
48.55 |
5M |
49:03 |
9:49 |
47.71 |
10km |
1:01:45 |
9:56 |
47.31 |
10M |
1:42:15 |
10:14 |
47.22 |
Half |
2:16:08 |
10:24 |
46.55 |
20M |
3:33:12 |
10:40 |
47.10 |
Mara |
4:43:51 |
10:50 |
47.17 |
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