Thu 16th May 2019 at 5:00pm by AngeM
Run > Easy
-
Time
48:01
-
Miles
5.31
-
Min/mi
9:03
-
Pacing
0%
-
WAVA
59.00
-
Stride(cm)
89
-
Cals
539
-
Cadence
200
-
Asc(m)
85
-
Hillscore
3
-
Surface
Road
Notes & Comments
Short easy with Cam followed by lone commute home-ankle turn at mile 2..hoping for nothing bad tomorrow, ICE-ing as we speak :0/
Stopped for a bit after ankle turn. The split off at Sportspark and bumped into Matt J, walked for a bit and then run home from Avenues.
Split Summary
===
1) 1m - 9:03(9:03/m) 102cal 6.63/7.37mph
2) 1m - 12:11(12:11/m) 101cal 4.92/8.52mph
3) 0.75m - 6:42(8:52/m) 77cal 6.76/7.89mph
4) 1m - 8:01(8:01/m) 101cal 7.48/8.54mph
5) 1m - 7:46(7:46/m) 103cal 7.73/8.45mph
6) 0.55m - 4:19(7:49/m) 55cal 7.68/8.97mph
9:03 12:11 6:42 8:01 7:46 4:19
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:43 |
2:43 +31
|
10:53 |
201 120-212 |
1/6 |
0.50 |
4:51 |
2:08 |
8:33 |
204 200-210 |
4/3 |
0.75 |
7:07 |
2:16 |
9:04 |
201 196-206 |
7/2 |
1.00 |
9:33 |
2:26 |
9:44 |
198 184-204 |
13/1 |
1.25 |
12:10 |
2:37 |
10:28 |
197 194-202 |
5/1 |
1.50 |
19:16 |
7:05 +2:13
|
28:22 |
196 110-206 |
3/2 |
1.75 |
22:07 |
2:51 +25
|
11:24 |
199 120-210 |
4/1 |
2.00 |
24:30 |
2:23 +7
|
9:32 |
203 196-210 |
2/4 |
2.25 |
27:07 |
2:37 +28
|
10:29 |
203 120-214 |
2/6 |
2.50 |
29:28 |
2:21 +6
|
9:23 |
203 190-214 |
1/5 |
2.75 |
31:43 |
2:16 |
9:02 |
203 190-206 |
4/4 |
3.00 |
41:47 |
10:04 +8:17
|
40:16 |
204 120-216 |
4/1 |
3.25 |
44:44 |
2:56 +41
|
11:44 |
189 120-218 |
3/2 |
3.50 |
46:46 |
2:03 |
8:10 |
207 194-216 |
5/3 |
3.75 |
49:01 |
2:15 +19
|
9:01 |
201 120-218 |
2/4 |
4.00 |
50:55 |
1:54 |
7:37 |
211 198-218 |
3/7 |
4.25 |
52:59 |
2:03 +8
|
8:13 |
211 202-218 |
2/9 |
4.50 |
55:05 |
2:07 +10
|
8:26 |
203 72-224 |
1/11 |
4.75 |
57:22 |
2:16 +17
|
9:05 |
208 120-224 |
2/5 |
5.00 |
59:53 |
2:32 +32
|
10:07 |
194 120-222 |
5/4 |
5.25 |
1:02:09 |
2:16 +21
|
9:02 |
202 120-218 |
4/2 |
5.31 |
1:02:35 |
26 |
7:50 |
214 214-214 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
77.2 |
206 |
5.1 |
47:54 |
9:39 |
Walk |
20.2 |
118 |
0.2 |
12:59 |
1:17:52 |
Pause |
2.6 |
- |
- |
1:42 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:25 |
52.08% |
More |
800m |
3:47 |
7:37 |
55.39% |
More |
1km |
4:49 |
7:46 |
56.70% |
More |
Mile |
7:46 |
7:46 |
60.11% |
More |
5k |
35:48 |
11:32 |
45.55% |
More |
5 miles |
59:21 |
11:52 |
44.83% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:11 |
8:11 |
57.04 |
5km |
27:12 |
8:45 |
59.96 |
5M |
45:03 |
9:01 |
59.06 |
10km |
56:43 |
9:08 |
58.73 |
10M |
1:33:56 |
9:24 |
58.40 |
Half |
2:05:03 |
9:33 |
57.28 |
20M |
3:15:50 |
9:48 |
57.52 |
Mara |
4:20:44 |
9:57 |
57.20 |
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