Sun 28th Jul 2019 at 6:00am by Gromit
Run > General
-
Time
3:30:38
-
Miles
13.01
-
Min/mi
16:11
-
Pacing
65%
-
WAVA
32.95
-
Stride(cm)
78
-
Cals
1432
-
Cadence
127
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 19:55(19:55/m) 93cal 3.01/5.78mph
2) 1m - 13:40(13:40/m) 120cal 4.39/6.59mph
3) 1m - 16:45(16:45/m) 108cal 3.58/6.07mph
4) 1m - 17:01(17:01/m) 107cal 3.53/6.45mph
5) 1m - 11:50(11:50/m) 120cal 5.07/6.74mph
6) 1m - 18:43(18:43/m) 97cal 3.21/6.16mph
7) 1m - 14:49(14:49/m) 115cal 4.05/6.91mph
8) 1m - 15:22(15:22/m) 111cal 3.91/7.22mph
9) 1m - 20:06(20:06/m) 107cal 2.98/6.16mph
10) 1m - 13:54(13:54/m) 120cal 4.32/6.82mph
11) 1m - 17:13(17:13/m) 109cal 3.48/6.95mph
12) 1m - 18:55(18:55/m) 103cal 3.17/6.51mph
13) 1m - 12:16(12:16/m) 122cal 4.89/6.39mph
14) 0.01m - 9(14:12/m) 4.23/4.28mph
19:55 13:40 16:45 17:01 11:50 18:43 14:49 15:22 20:06 13:54 17:13 18:55 12:16 9
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
10:13 |
10:13 |
20:26 |
108 80-172 |
1.00 |
19:54 |
9:41 |
19:22 |
94 82-176 |
1.50 |
25:08 |
5:14 |
10:28 |
175 172-178 |
2.00 |
33:35 |
8:27 |
16:54 |
116 80-178 |
2.50 |
44:07 |
10:32 |
21:04 |
110 80-160 |
3.00 |
50:20 |
6:13 |
12:26 |
162 82-176 |
3.50 |
57:26 |
7:06 |
14:13 |
149 82-178 |
4.00 |
1:07:21 |
9:55 |
19:49 |
108 80-156 |
4.50 |
1:14:06 |
6:45 |
13:30 |
141 80-178 |
5.00 |
1:19:11 |
5:05 |
10:09 |
174 122-178 |
5.50 |
1:28:50 |
9:40 |
19:20 |
108 80-160 |
6.00 |
1:37:53 |
9:03 |
18:06 |
124 86-176 |
6.50 |
1:43:04 |
5:10 |
10:20 |
174 172-176 |
7.00 |
1:52:43 |
9:40 |
19:19 |
119 80-178 |
7.50 |
2:02:42 |
9:59 |
19:57 |
111 80-176 |
8.00 |
2:08:05 |
5:23 |
10:46 |
174 172-176 |
8.50 |
2:17:40 |
9:35 |
19:11 |
122 80-178 |
9.00 |
2:28:10 |
10:30 |
21:00 |
96 80-176 |
9.50 |
2:33:35 |
5:25 |
10:49 |
175 172-178 |
10.00 |
2:42:05 |
8:30 |
17:01 |
132 80-178 |
10.50 |
2:53:18 |
11:13 |
22:25 |
100 80-160 |
11.00 |
2:59:19 |
6:01 |
12:01 |
172 88-176 |
11.50 |
3:07:12 |
7:53 |
15:47 |
134 86-178 |
12.00 |
3:18:13 |
11:01 |
22:02 |
91 80-124 |
12.50 |
3:24:36 |
6:23 |
12:46 |
157 82-178 |
13.00 |
3:31:34 |
6:58 +1:04
|
13:55 |
172 118-178 |
13.01 |
3:31:44 |
10 |
15:10 |
167 162-172 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
39.6 |
172 |
7.1 |
1:23:51 |
11:46 |
Walk |
60.3 |
98 |
5.9 |
2:07:43 |
21:42 |
Still |
0.1 |
- |
- |
10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:16 |
40.41% |
More |
800m |
4:57 |
9:57 |
41.41% |
More |
1km |
6:13 |
10:00 |
42.89% |
More |
Mile |
10:49 |
10:49 |
41.86% |
More |
5k |
46:21 |
14:55 |
34.13% |
More |
5 miles |
1:17:42 |
15:32 |
33.22% |
More |
10k |
1:35:44 |
15:24 |
33.76% |
More |
10 miles |
2:39:12 |
15:55 |
33.39% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
13:53 |
13:53 |
32.61 |
5km |
46:10 |
14:52 |
34.26 |
5M |
1:16:26 |
15:17 |
33.77 |
10km |
1:36:14 |
15:29 |
33.58 |
10M |
2:39:22 |
15:56 |
33.35 |
Half |
3:32:11 |
16:12 |
32.69 |
20M |
5:32:16 |
16:37 |
32.78 |
Mara |
7:22:23 |
16:53 |
32.56 |
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