Mon 29th Apr 2019 at 8:00am by Ebb
Run > General
-
Time
3:22:47
-
Miles
15.63
-
Min/mi
12:58
-
Pacing
75%
-
WAVA
40.40
-
Stride(cm)
74
-
Cals
755
-
Cadence
168
-
Asc(m)
205
-
Hillscore
6
-
Surface
Road
Notes & Comments
1 comments
Split Summary
===
1) 1m - 13:38(13:38/m) 48cal 4.4/6.68mph
2) 1m - 12:28(12:28/m) 46cal 4.81/5.97mph
3) 1m - 12:34(12:34/m) 47cal 4.77/5.43mph
4) 1m - 13:23(13:23/m) 47cal 4.49/5.3mph
5) 1m - 13:37(13:37/m) 46cal 4.41/5.87mph
6) 1m - 13:11(13:11/m) 50cal 4.55/5.38mph
7) 1m - 12:27(12:27/m) 50cal 4.82/5.66mph
8) 1m - 14:53(14:53/m) 44cal 4.03/7.99mph
9) 1m - 13:02(13:02/m) 48cal 4.61/6.53mph
10) 1m - 11:54(11:54/m) 50cal 5.04/5.55mph
11) 1m - 12:30(12:30/m) 50cal 4.8/5.68mph
12) 1m - 13:38(13:38/m) 48cal 4.4/5.78mph
13) 1m - 13:08(13:08/m) 47cal 4.57/5.89mph
14) 1m - 12:23(12:23/m) 52cal 4.85/6.05mph
15) 1m - 13:12(13:12/m) 49cal 4.55/6.59mph
16) 0.63m - 6:50(10:51/m) 33cal 5.53/6.01mph
13:38 12:28 12:34 13:23 13:37 13:11 12:27 14:53 13:02 11:54 12:30 13:38 13:08 12:23 13:12 6:50
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:30 |
5:30 |
11:00 |
174 168-178 |
2/14 |
1.00 |
13:38 |
8:08 |
16:16 |
163 86-176 |
4/15 |
1.50 |
19:51 |
6:13 |
12:27 |
176 172-180 |
3/4 |
2.00 |
26:06 |
6:15 |
12:30 |
168 116-172 |
4/4 |
2.50 |
32:17 |
6:11 |
12:21 |
170 166-174 |
5/3 |
3.00 |
38:41 |
6:24 |
12:47 |
169 120-174 |
5/4 |
3.50 |
45:58 |
7:17 |
14:35 |
155 118-176 |
7/6 |
4.00 |
52:03 |
6:05 |
12:11 |
172 170-176 |
3/4 |
4.50 |
59:00 |
6:57 |
13:53 |
157 118-178 |
3/2 |
5.00 |
1:05:40 |
6:40 |
13:20 |
168 116-174 |
19/3 |
5.50 |
1:11:27 |
5:47 |
11:34 |
173 170-176 |
6/11 |
6.00 |
1:18:51 |
7:24 |
14:49 |
169 120-176 |
6/15 |
6.50 |
1:25:00 |
6:09 |
12:18 |
166 114-178 |
10/6 |
7.00 |
1:31:18 |
6:18 |
12:36 |
164 120-176 |
10/4 |
7.50 |
1:39:48 |
8:30 |
17:00 |
165 120-178 |
5/13 |
8.00 |
1:46:11 |
6:23 |
12:45 |
172 120-178 |
7/6 |
8.50 |
1:51:46 |
5:35 |
11:11 |
175 166-178 |
3/5 |
9.00 |
1:59:13 |
7:26 |
14:53 |
152 104-176 |
9/6 |
9.50 |
2:05:16 |
6:04 |
12:07 |
173 168-176 |
5/6 |
10.00 |
2:11:07 |
5:50 |
11:41 |
173 164-178 |
7/12 |
10.50 |
2:17:53 |
6:46 |
13:33 |
165 120-178 |
7/6 |
11.00 |
2:23:37 |
5:44 |
11:27 |
173 120-178 |
7/7 |
11.50 |
2:31:36 |
7:59 |
15:58 |
151 116-178 |
1/4 |
12.00 |
2:37:15 |
5:39 |
11:18 |
176 170-178 |
4/5 |
12.50 |
2:44:02 |
6:47 |
13:34 |
160 120-178 |
6/7 |
13.00 |
2:50:22 |
6:20 |
12:41 |
172 120-176 |
3/4 |
13.50 |
2:56:42 |
6:20 |
12:39 |
168 116-178 |
6/6 |
14.00 |
3:02:46 |
6:04 |
12:07 |
172 120-176 |
3/4 |
14.50 |
3:09:51 |
7:05 |
14:11 |
163 120-178 |
7/3 |
15.00 |
3:15:57 |
6:06 |
12:12 |
173 120-178 |
6/3 |
15.50 |
3:21:25 |
5:28 |
10:56 |
173 86-178 |
16/2 |
15.63 |
3:22:47 |
1:22 |
10:35 |
173 170-176 |
9/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
86.1 |
173 |
14.4 |
2:54:39 |
12:07 |
Walk |
13.9 |
119 |
1.2 |
28:06 |
23:07 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:33 |
10:17 |
35.30% |
More |
800m |
5:18 |
10:39 |
37.65% |
More |
1km |
6:38 |
10:40 |
39.16% |
More |
Mile |
11:24 |
11:24 |
38.74% |
More |
5k |
38:29 |
12:23 |
40.10% |
More |
5 miles |
1:03:17 |
12:39 |
39.78% |
More |
10k |
1:18:33 |
12:39 |
40.12% |
More |
10 miles |
2:09:48 |
12:59 |
39.90% |
More |
Half |
2:50:08 |
12:59 |
39.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:00 |
11:00 |
40.14 |
5km |
36:35 |
11:47 |
42.18 |
5M |
1:00:35 |
12:07 |
41.55 |
10km |
1:16:17 |
12:17 |
41.31 |
10M |
2:06:19 |
12:38 |
41.00 |
Half |
2:48:10 |
12:50 |
40.17 |
20M |
4:23:21 |
13:10 |
40.25 |
Mara |
5:50:37 |
13:23 |
39.96 |
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I notice that this is your last run. Have you been OK since then? I hope you're not ill or injured.