Thu 25th Jul 2019 at 7:00pm by Keegan
Run > Fartleks
- Not good
- hellish
-
Time
30:43
-
Miles
3.27
-
Min/mi
9:24
-
Pacing
70%
-
WAVA
46.08
-
Stride(cm)
110
-
Cals
399
-
Cadence
155
-
Asc(m)
67
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:07(8:07/m) 128cal 7.39/8.81mph
2) 0.16m - 1:25(8:47/m) 20cal 6.82/7.06mph
3) 0.04m - 51(19:49/m) 4cal 3.03/6.85mph
4) 0.29m - 3:49(13:04/m) 31cal 4.59/7.81mph
5) 0.58m - 4:47(8:17/m) 74cal 7.25/8.1mph
6) 0.1m - 1:35(16:00/m) 10cal 3.75/7.47mph
7) 0.25m - 1:46(7:03/m) 31cal 8.5/8.81mph
8) 0.08m - 1:31(18:10/m) 8cal 3.3/8.6mph
9) 0.58m - 5:41(9:49/m) 72cal 6.11/7.68mph
10) 0.18m - 1:12(6:30/m) 21cal 9.24/9.79mph
8:07 1:25 51 3:49 4:47 1:35 1:46 1:31 5:41 1:12
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:03 |
1:03 |
8:26 |
154 120-164 |
2/1 |
0.25 |
2:13 |
1:09 |
9:15 |
162 160-164 |
3/1 |
0.38 |
3:10 |
58 +2
|
7:41 |
163 160-164 |
1/3 |
0.50 |
4:06 |
56 |
7:25 |
165 164-168 |
0/2 |
0.63 |
4:59 |
53 |
7:04 |
166 166-168 |
2/1 |
0.75 |
5:57 |
58 |
7:47 |
165 160-166 |
1/1 |
0.88 |
7:19 |
1:21 +17
|
10:52 |
161 156-164 |
6/1 |
1.00 |
8:26 |
1:07 |
8:54 |
161 160-166 |
2/2 |
1.13 |
9:29 |
1:03 |
8:28 |
161 160-164 |
1/1 |
1.25 |
11:06 |
1:37 +4
|
12:58 |
141 90-164 |
3/1 |
1.38 |
12:32 |
1:26 |
11:26 |
153 114-166 |
8/1 |
1.50 |
14:33 |
2:01 |
16:06 |
122 114-162 |
5/2 |
1.63 |
15:42 |
1:09 |
9:11 |
162 160-166 |
5/0 |
1.75 |
16:43 |
1:02 |
8:14 |
161 160-162 |
1/5 |
1.88 |
17:45 |
1:01 |
8:12 |
160 160-160 |
0/6 |
2.00 |
18:45 |
1:01 |
8:05 |
160 160-162 |
0/5 |
2.13 |
20:17 |
1:32 |
12:15 |
141 114-164 |
0/3 |
2.25 |
21:29 |
1:12 |
9:38 |
156 120-166 |
1/2 |
2.38 |
22:21 |
52 |
6:56 |
167 166-168 |
9/0 |
2.50 |
24:07 |
1:46 |
14:05 |
132 110-168 |
3/2 |
2.63 |
25:14 |
1:07 |
8:59 |
155 116-160 |
1/3 |
2.75 |
26:24 |
1:09 |
9:16 |
161 160-164 |
2/3 |
2.88 |
27:26 |
1:02 |
8:14 |
160 158-164 |
0/10 |
3.00 |
28:27 |
1:01 |
8:07 |
163 160-166 |
3/2 |
3.13 |
30:08 |
1:41 |
13:30 |
134 112-166 |
1/2 |
3.25 |
31:00 |
52 |
6:54 |
165 164-166 |
1/2 |
3.27 |
31:06 |
6 |
5:40 |
166 166-166 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:01 |
43.77% |
More |
800m |
3:41 |
7:24 |
47.74% |
More |
1km |
4:52 |
7:49 |
47.27% |
More |
Mile |
8:25 |
8:25 |
46.97% |
More |
5k |
29:44 |
9:34 |
45.17% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:39 |
8:39 |
45.69 |
5km |
29:05 |
9:22 |
46.19 |
5M |
48:23 |
9:41 |
45.06 |
10km |
1:01:03 |
9:50 |
44.56 |
10M |
1:41:35 |
10:10 |
44.21 |
Half |
2:15:37 |
10:21 |
43.46 |
20M |
3:33:16 |
10:40 |
43.79 |
Mara |
4:44:42 |
10:52 |
43.74 |
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