Sun 1st Sep 2019 at 9:00am by RowlandH
Run > General
-
Time
4:14:52
-
Miles
26.16
-
Min/mi
9:45
-
Pacing
73%
-
WAVA
50.72
-
Stride(cm)
94
-
Cals
3350
-
Cadence
175
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:53(8:53/m) 133cal 6.75/7.72mph
2) 1m - 9:20(9:20/m) 134cal 6.43/7.89mph
3) 1m - 8:34(8:34/m) 131cal 7/7.62mph
4) 1m - 8:12(8:12/m) 129cal 7.31/7.91mph
5) 1m - 8:52(8:52/m) 130cal 6.77/7.6mph
6) 1m - 8:35(8:35/m) 132cal 6.99/9.91mph
7) 1m - 10:53(10:53/m) 124cal 5.51/7.78mph
8) 1m - 8:33(8:33/m) 133cal 7.02/7.93mph
9) 1m - 8:45(8:45/m) 128cal 6.86/7.39mph
10) 1m - 10:28(10:28/m) 118cal 5.74/7.33mph
11) 1m - 10:15(10:15/m) 129cal 5.85/10.27mph
12) 1m - 10:12(10:12/m) 123cal 5.89/7.89mph
13) 1m - 8:25(8:25/m) 131cal 7.12/8.01mph
14) 1m - 9:31(9:31/m) 127cal 6.31/8.1mph
15) 1m - 8:46(8:46/m) 131cal 6.85/7.37mph
16) 1m - 9:15(9:15/m) 131cal 6.49/7.28mph
17) 1m - 9:34(9:34/m) 129cal 6.27/7.53mph
18) 1m - 9:44(9:44/m) 135cal 6.16/7.85mph
19) 1m - 8:41(8:41/m) 130cal 6.91/9.54mph
20) 1m - 9:00(9:00/m) 132cal 6.67/8.01mph
21) 1m - 10:14(10:14/m) 122cal 5.87/7.1mph
22) 1m - 11:40(11:40/m) 117cal 5.15/6.93mph
23) 1m - 12:34(12:34/m) 122cal 4.78/6.39mph
24) 1m - 10:54(10:54/m) 132cal 5.51/6.14mph
25) 1m - 12:16(12:16/m) 128cal 4.89/5.95mph
26) 1m - 11:37(11:37/m) 119cal 5.17/7.68mph
27) 0.16m - 1:10(7:16/m) 20cal 8.26/8.04mph
8:53 9:20 8:34 8:12 8:52 8:35 10:53 8:33 8:45 10:28 10:15 10:12 8:25 9:31 8:46 9:15 9:34 9:44 8:41 9:00 10:14 11:40 12:34 10:54 12:16 11:37 1:10
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 1.00 |
8:53 |
8:53 |
8:53 |
182 172-188 |
| 2.00 |
18:13 |
9:20 |
9:20 |
177 120-188 |
| 3.00 |
26:47 |
8:34 |
8:34 |
176 170-182 |
| 4.00 |
34:58 |
8:12 |
8:12 |
176 168-180 |
| 5.00 |
43:59 |
9:01 +9
|
9:01 |
175 120-182 |
| 6.00 |
52:34 |
8:35 |
8:35 |
178 170-184 |
| 7.00 |
1:03:28 |
10:53 |
10:53 |
164 86-196 |
| 8.00 |
1:12:01 |
8:33 |
8:33 |
178 168-184 |
| 9.00 |
1:20:46 |
8:45 |
8:45 |
174 164-182 |
| 10.00 |
1:31:13 |
10:27 |
10:27 |
165 112-178 |
| 11.00 |
1:41:29 |
10:15 |
10:15 |
172 120-184 |
| 12.00 |
1:51:40 |
10:11 |
10:11 |
171 114-188 |
| 13.00 |
2:00:05 |
8:25 |
8:25 |
179 120-186 |
| 14.00 |
2:09:36 |
9:31 |
9:31 |
177 124-190 |
| 15.00 |
2:18:22 |
8:46 |
8:46 |
181 170-186 |
| 16.00 |
2:27:37 |
9:15 |
9:15 |
180 168-188 |
| 17.00 |
2:37:11 |
9:34 |
9:34 |
184 122-190 |
| 18.00 |
2:46:55 |
9:44 |
9:44 |
183 170-188 |
| 19.00 |
2:55:36 |
8:41 |
8:41 |
179 170-184 |
| 20.00 |
3:04:36 |
9:00 |
9:00 |
176 120-186 |
| 21.00 |
3:14:50 |
10:14 |
10:14 |
177 110-186 |
| 22.00 |
3:26:29 |
11:40 |
11:40 |
163 110-184 |
| 23.00 |
3:39:07 |
12:38 |
12:38 |
163 114-180 |
| 24.00 |
3:49:58 |
10:51 |
10:51 |
177 168-182 |
| 25.00 |
4:02:13 |
12:15 |
12:15 |
166 118-178 |
| 26.00 |
4:13:49 |
11:36 |
11:36 |
175 114-188 |
| 26.16 |
4:15:00 |
1:11 |
7:20 |
184 180-188 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
89.7 |
178 |
24.8 |
3:48:50 |
9:14 |
| Walk |
10.3 |
120 |
1.4 |
26:10 |
19:02 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:53 |
7:34 |
42.10% |
More |
| 800m |
3:53 |
7:50 |
47.26% |
More |
| 1km |
5:02 |
8:06 |
47.73% |
More |
| Mile |
8:11 |
8:11 |
50.11% |
More |
| 5k |
26:25 |
8:30 |
52.78% |
More |
| 5 miles |
42:49 |
8:34 |
52.94% |
More |
| 10k |
54:17 |
8:44 |
52.09% |
More |
| 10 miles |
1:31:12 |
9:07 |
51.20% |
More |
| Half |
2:00:49 |
9:13 |
51.11% |
More |
| 20 miles |
3:04:35 |
9:14 |
52.60% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:01 |
8:01 |
51.15 |
| 5km |
26:38 |
8:34 |
52.35 |
| 5M |
44:07 |
8:49 |
51.37 |
| 10km |
55:32 |
8:56 |
50.92 |
| 10M |
1:31:58 |
9:12 |
50.78 |
| Half |
2:02:26 |
9:21 |
50.05 |
| 20M |
3:11:44 |
9:35 |
50.64 |
| Mara |
4:15:17 |
9:45 |
50.72 |
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