Sun 8th Sep 2019 at 10:00am by Turkhish
Run > Race
- v warm
-
Time
2:03:29
-
Miles
13.25
-
Min/mi
9:19
-
Pacing
73%
-
WAVA
54.20
-
Stride(cm)
95
-
Cals
1854
-
Cadence
181
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:26(8:26/m) 139cal 7.11/0mph
2) 1m - 8:44(8:44/m) 147cal 6.87/0mph
3) 1m - 8:50(8:50/m) 138cal 6.8/0mph
4) 1m - 9:20(9:20/m) 138cal 6.43/0mph
5) 1m - 9:30(9:30/m) 139cal 6.32/0mph
6) 1m - 8:55(8:55/m) 140cal 6.72/0mph
7) 1m - 9:44(9:44/m) 137cal 6.16/0mph
8) 1m - 9:24(9:24/m) 141cal 6.39/0mph
9) 1m - 10:09(10:09/m) 139cal 5.91/0mph
10) 1m - 9:26(9:26/m) 141cal 6.36/0mph
11) 1m - 9:41(9:41/m) 142cal 6.19/0mph
12) 1m - 9:56(9:56/m) 138cal 6.04/0mph
13) 1m - 9:11(9:11/m) 141cal 6.54/0mph
14) 0.25m - 2:14(9:01/m) 34cal 6.66/0mph
Heat killed me towards the end....otherwise not a bad time really considering the level of training.
8:26 8:44 8:50 9:20 9:30 8:55 9:44 9:24 10:09 9:26 9:41 9:56 9:11 2:14
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
6:40 |
6:40 +2:19
|
13:21 |
180 172-186 |
1.00 |
10:45 |
4:05 |
8:10 |
182 176-186 |
1.50 |
14:53 |
4:08 |
8:16 |
183 176-188 |
2.00 |
19:31 |
4:38 |
9:15 |
182 176-186 |
2.50 |
23:58 |
4:27 |
8:54 |
181 174-188 |
3.00 |
28:20 |
4:22 |
8:43 |
183 174-186 |
3.50 |
33:03 |
4:43 |
9:27 |
176 118-190 |
4.00 |
37:38 |
4:35 |
9:10 |
184 178-188 |
4.50 |
42:12 |
4:34 |
9:09 |
185 178-190 |
5.00 |
47:07 |
4:55 |
9:50 |
181 126-188 |
5.50 |
51:26 |
4:19 |
8:38 |
185 180-188 |
6.00 |
56:03 |
4:37 |
9:13 |
182 176-186 |
6.50 |
1:01:10 |
5:07 |
10:14 |
173 118-186 |
7.00 |
1:05:47 |
4:37 |
9:14 |
183 176-186 |
7.50 |
1:10:20 |
4:34 |
9:07 |
183 176-188 |
8.00 |
1:15:10 |
4:50 |
9:40 |
181 176-186 |
8.50 |
1:19:46 |
4:35 |
9:10 |
184 174-190 |
9.00 |
1:25:18 |
5:33 |
11:05 |
175 124-188 |
9.50 |
1:30:05 |
4:47 |
9:33 |
183 176-188 |
10.00 |
1:34:47 |
4:42 |
9:25 |
183 176-186 |
10.50 |
1:39:40 |
4:53 |
9:46 |
182 172-188 |
11.00 |
1:44:27 |
4:47 |
9:34 |
184 178-188 |
11.50 |
1:49:31 |
5:04 |
10:08 |
176 128-188 |
12.00 |
1:54:22 |
4:51 |
9:42 |
179 126-186 |
12.50 |
1:58:58 |
4:36 |
9:12 |
183 170-188 |
13.00 |
2:03:34 |
4:36 |
9:13 |
184 178-186 |
13.25 |
2:05:48 |
2:14 |
9:01 |
184 176-186 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.3 |
182 |
12.9 |
1:58:30 |
9:20 |
Walk |
3.9 |
128 |
0.3 |
4:59 |
16:22 |
Pause |
1.8 |
- |
- |
2:19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:53 |
42.67% |
More |
800m |
3:58 |
7:59 |
49.68% |
More |
1km |
5:00 |
8:03 |
51.33% |
More |
Mile |
8:08 |
8:08 |
53.57% |
More |
5k |
27:11 |
8:45 |
54.60% |
More |
5 miles |
44:41 |
8:56 |
54.14% |
More |
10k |
56:12 |
9:03 |
53.77% |
More |
10 miles |
1:32:35 |
9:15 |
53.98% |
More |
Half |
2:04:28 |
9:30 |
53.13% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:59 |
7:59 |
54.63 |
5km |
26:32 |
8:32 |
55.95 |
5M |
43:57 |
8:47 |
55.04 |
10km |
55:20 |
8:54 |
54.61 |
10M |
1:31:38 |
9:10 |
54.53 |
Half |
2:02:00 |
9:19 |
53.79 |
20M |
3:11:03 |
9:33 |
54.43 |
Mara |
4:14:22 |
9:43 |
54.51 |
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