Sun 4th Aug 2019 at 9:00am by Gromit
Run > General
-
Time
6:04:17
-
Miles
18.43
-
Min/mi
19:46
-
Pacing
31%
-
WAVA
27.46
-
Stride(cm)
67
-
Cals
1782
-
Cadence
122
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 28:45(28:45/m) 93cal 2.09/5.22mph
2) 1m - 15:50(15:50/m) 109cal 3.79/6.1mph
3) 1m - 12:27(12:27/m) 112cal 4.82/6.53mph
4) 1m - 27:47(27:47/m) 95cal 2.16/3.47mph
5) 1m - 16:37(16:37/m) 94cal 3.61/5.95mph
6) 1m - 17:47(17:47/m) 90cal 3.37/5.32mph
7) 1m - 16:23(16:23/m) 91cal 3.66/5.7mph
8) 1m - 14:05(14:05/m) 107cal 4.26/6.64mph
9) 1m - 19:08(19:08/m) 92cal 3.13/4.8mph
10) 1m - 38:14(38:14/m) 94cal 1.57/3.21mph
11) 1m - 20:06(20:06/m) 89cal 2.98/4.57mph
12) 1m - 17:47(17:47/m) 94cal 3.38/5.36mph
13) 1m - 16:51(16:51/m) 96cal 3.56/5.43mph
14) 1m - 16:18(16:18/m) 101cal 3.68/5.28mph
15) 1m - 20:20(20:20/m) 93cal 2.95/5.22mph
16) 1m - 19:23(19:23/m) 91cal 3.1/3.82mph
17) 1m - 19:04(19:04/m) 91cal 3.15/4.7mph
18) 1m - 21:27(21:27/m) 96cal 2.8/6.47mph
19) 0.43m - 5:57(13:40/m) 54cal 4.39/5.91mph
28:45 15:50 12:27 27:47 16:37 17:47 16:23 14:05 19:08 38:14 20:06 17:47 16:51 16:18 20:20 19:23 19:04 21:27 5:57
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
14:27 |
14:27 +38
|
28:53 |
136 80-184 |
1.00 |
29:23 |
14:56 |
29:52 |
110 82-170 |
1.50 |
37:16 |
7:54 |
15:47 |
160 80-176 |
2.00 |
45:13 |
7:57 |
15:54 |
150 80-184 |
2.50 |
51:16 |
6:02 |
12:04 |
161 112-178 |
3.00 |
57:41 |
6:26 |
12:52 |
131 82-178 |
3.50 |
1:11:56 |
14:15 |
28:30 |
119 80-160 |
4.00 |
1:25:28 |
13:31 |
27:03 |
101 80-160 |
4.50 |
1:33:38 |
8:10 |
16:20 |
145 80-174 |
5.00 |
1:42:05 |
8:27 |
16:54 |
116 80-172 |
5.50 |
1:49:32 |
7:27 |
14:55 |
97 82-174 |
6.00 |
1:59:52 |
10:19 |
20:39 |
104 80-160 |
6.50 |
2:08:07 |
8:15 |
16:30 |
136 80-176 |
7.00 |
2:16:14 |
8:07 |
16:14 |
124 80-174 |
7.50 |
2:22:05 |
5:51 |
11:43 |
162 82-178 |
8.00 |
2:44:17 |
22:11 +13:56
|
44:22 |
110 32-178 |
8.50 |
2:53:43 |
9:26 |
18:53 |
118 80-170 |
9.00 |
3:03:26 |
9:43 |
19:26 |
112 80-176 |
9.50 |
3:19:01 |
15:35 |
31:09 |
103 80-160 |
10.00 |
3:41:35 |
22:35 |
45:10 |
114 80-156 |
10.50 |
3:52:08 |
10:33 |
21:06 |
117 80-162 |
11.00 |
4:07:09 |
15:00 +5:22
|
30:01 |
112 80-170 |
11.50 |
4:15:46 |
8:37 |
17:14 |
137 84-174 |
12.00 |
4:24:55 |
9:09 |
18:18 |
144 86-170 |
12.50 |
4:33:20 |
8:25 |
16:51 |
121 80-174 |
13.00 |
4:41:46 |
8:26 |
16:52 |
131 80-174 |
13.50 |
4:50:46 |
9:00 |
18:00 |
122 80-176 |
14.00 |
4:58:02 |
7:16 |
14:32 |
133 82-176 |
14.50 |
5:08:54 |
10:52 |
21:43 |
96 32-176 |
15.00 |
5:18:23 |
9:29 |
18:59 |
92 82-124 |
15.50 |
5:28:21 |
9:58 |
19:56 |
90 80-124 |
16.00 |
5:37:47 |
9:27 |
18:53 |
88 82-124 |
16.50 |
5:48:04 |
10:17 |
20:33 |
91 82-124 |
17.00 |
5:56:53 |
8:49 |
17:38 |
87 82-92 |
17.50 |
6:09:06 |
12:13 |
24:27 |
125 80-172 |
18.00 |
6:18:22 |
9:16 |
18:31 |
107 38-174 |
18.43 |
6:24:15 |
5:53 |
13:33 |
166 114-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
30.5 |
161 |
7.2 |
1:46:53 |
16:53 |
Walk |
65.5 |
96 |
11.2 |
4:21:11 |
23:14 |
Still |
0.4 |
- |
- |
1:37 |
- |
Pause |
3.7 |
- |
- |
14:34 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:23 |
9:34 |
39.14% |
More |
800m |
5:20 |
10:43 |
38.39% |
More |
1km |
6:57 |
11:12 |
38.29% |
More |
Mile |
11:32 |
11:32 |
39.27% |
More |
5k |
49:36 |
15:58 |
31.89% |
More |
5 miles |
1:29:29 |
17:54 |
28.85% |
More |
10k |
1:47:53 |
17:22 |
29.95% |
More |
10 miles |
3:31:24 |
21:08 |
25.14% |
More |
Half |
4:30:08 |
20:37 |
25.85% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
16:36 |
16:36 |
27.27 |
5km |
55:11 |
17:46 |
28.67 |
5M |
1:31:23 |
18:17 |
28.25 |
10km |
1:55:04 |
18:31 |
28.09 |
10M |
3:10:32 |
19:03 |
27.90 |
Half |
4:13:41 |
19:22 |
27.34 |
20M |
6:37:16 |
19:52 |
27.41 |
Mara |
8:48:55 |
20:11 |
27.23 |
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