Sun 16th Jun 2019 at 8:00am by Gromit
Run > General
-
Time
3:12:39
-
Miles
11.93
-
Min/mi
16:09
-
Pacing
43%
-
WAVA
32.83
-
Stride(cm)
71
-
Cals
1309
-
Cadence
139
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 13:56(13:56/m) 113cal 4.31/6.35mph
2) 1m - 15:32(15:32/m) 115cal 3.86/5.82mph
3) 1m - 16:50(16:50/m) 116cal 3.57/6.1mph
4) 1m - 11:15(11:15/m) 129cal 5.34/6.53mph
5) 1m - 18:28(18:28/m) 100cal 3.25/6.55mph
6) 1m - 19:51(19:51/m) 102cal 3.02/5.93mph
7) 1m - 15:44(15:44/m) 115cal 3.81/6.87mph
8) 1m - 16:57(16:57/m) 113cal 3.54/6.41mph
9) 1m - 15:38(15:38/m) 95cal 3.84/6.99mph
10) 1m - 13:01(13:01/m) 115cal 4.61/6.53mph
11) 1m - 20:08(20:08/m) 98cal 2.98/6.7mph
12) 0.93m - 15:20(16:33/m) 98cal 3.62/6.85mph
13:56 15:32 16:50 11:15 18:28 19:51 15:44 16:57 15:38 13:01 20:08 15:20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
6:45 |
6:45 |
13:30 |
170 124-178 |
1.00 |
13:55 |
7:10 |
14:20 |
147 110-184 |
1.50 |
20:34 |
6:39 |
13:18 |
167 108-174 |
2.00 |
29:28 |
8:54 |
17:48 |
131 96-176 |
2.50 |
39:55 |
10:27 |
20:54 |
148 84-176 |
3.00 |
46:18 |
6:23 |
12:46 |
169 116-178 |
3.50 |
52:25 |
6:07 |
12:14 |
164 116-178 |
4.00 |
57:32 |
5:07 |
10:15 |
177 176-178 |
4.50 |
1:08:50 |
11:18 |
22:36 |
115 84-178 |
5.00 |
1:16:01 |
7:10 |
14:21 |
141 102-178 |
5.50 |
1:31:21 |
15:20 +6:12
|
30:40 |
130 80-248 |
6.00 |
1:42:03 |
10:42 |
21:23 |
129 94-174 |
6.50 |
1:51:22 |
9:19 |
18:38 |
144 90-174 |
7.00 |
1:57:47 |
6:25 |
12:51 |
152 98-180 |
7.50 |
2:04:44 |
6:57 |
13:55 |
149 106-180 |
8.00 |
2:14:44 |
9:59 |
19:59 |
136 82-178 |
8.50 |
2:23:50 |
9:06 +15
|
18:12 |
152 122-170 |
9.00 |
2:30:40 |
6:50 |
13:40 |
136 112-180 |
9.50 |
2:36:23 |
5:43 |
11:26 |
157 112-180 |
10.00 |
2:43:38 |
7:15 |
14:30 |
136 110-178 |
10.50 |
2:55:28 |
11:51 |
23:41 |
108 82-176 |
11.00 |
3:03:46 |
8:17 |
16:34 |
132 96-176 |
11.50 |
3:13:21 |
9:35 |
19:10 |
121 92-178 |
11.93 |
3:19:06 |
5:45 |
13:31 |
150 110-244 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
50.9 |
169 |
8.1 |
1:38:06 |
12:59 |
Walk |
45.4 |
112 |
3.9 |
1:33:17 |
24:05 |
Still |
0.6 |
- |
- |
1:17 |
- |
Pause |
3.1 |
- |
- |
6:27 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:13 |
40.23% |
More |
800m |
5:02 |
10:08 |
40.28% |
More |
1km |
6:21 |
10:13 |
41.64% |
More |
Mile |
10:25 |
10:25 |
43.09% |
More |
5k |
44:41 |
14:23 |
35.09% |
More |
5 miles |
1:15:56 |
15:11 |
33.69% |
More |
10k |
1:43:57 |
16:44 |
30.81% |
More |
10 miles |
2:43:38 |
16:22 |
32.19% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
13:55 |
13:55 |
32.24 |
5km |
46:17 |
14:54 |
33.87 |
5M |
1:16:38 |
15:20 |
33.38 |
10km |
1:36:29 |
15:32 |
33.20 |
10M |
2:39:47 |
15:59 |
32.96 |
Half |
3:32:44 |
16:14 |
32.29 |
20M |
5:33:08 |
16:39 |
32.37 |
Mara |
7:23:32 |
16:56 |
32.15 |
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