Sun 29th Sep 2019 at 11:00am by Fitz
Run > General
-
Time
53:30
-
Miles
5.80
-
Min/mi
9:13
-
Pacing
84%
-
WAVA
53.08
-
Stride(cm)
102
-
Cals
692
-
Cadence
170
-
Asc(m)
86
-
Hillscore
7
-
Surface
Road
Notes & Comments
A couple of walk-breaks on mile 3 & 4, feeling lethargic for some reason.
Split Summary
===
1) 1m - 8:45(8:45/m) 120cal 6.85/8.66mph
2) 1m - 8:34(8:34/m) 122cal 7/8.33mph
3) 1m - 9:07(9:07/m) 120cal 6.58/7.7mph
4) 1m - 10:08(10:08/m) 112cal 5.93/8.08mph
5) 1m - 9:21(9:21/m) 123cal 6.41/9.68mph
6) 0.82m - 7:34(9:17/m) 95cal 6.46/8.1mph
8:45 8:34 9:07 10:08 9:21 7:34
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:11 |
2:11 |
8:45 |
169 148-172 |
6/4 |
0.50 |
4:17 |
2:05 |
8:21 |
169 166-172 |
3/10 |
0.75 |
6:26 |
2:10 |
8:39 |
173 170-176 |
6/6 |
1.00 |
8:45 |
2:19 |
9:14 |
174 166-176 |
11/5 |
1.25 |
11:08 |
2:23 |
9:34 |
173 166-176 |
19/0 |
1.50 |
13:08 |
2:00 |
8:01 |
175 174-176 |
3/12 |
1.75 |
15:33 |
2:25 +12
|
9:39 |
174 172-176 |
6/6 |
2.00 |
17:31 |
1:58 |
7:51 |
177 176-180 |
1/13 |
2.25 |
20:14 |
2:43 |
10:51 |
171 168-176 |
24/0 |
2.50 |
22:34 |
2:20 |
9:19 |
176 174-178 |
9/2 |
2.75 |
24:35 |
2:01 |
8:04 |
176 174-178 |
0/16 |
3.00 |
26:38 |
2:03 |
8:13 |
176 170-180 |
0/12 |
3.25 |
29:33 |
2:55 |
11:39 |
152 108-178 |
5/3 |
3.50 |
31:48 |
2:15 |
9:02 |
173 172-176 |
3/3 |
3.75 |
34:40 |
2:52 |
11:27 |
153 114-176 |
5/7 |
4.00 |
36:45 |
2:06 |
8:22 |
175 172-178 |
3/6 |
4.25 |
38:59 |
2:14 |
8:55 |
173 162-178 |
2/7 |
4.50 |
41:21 |
2:22 |
9:28 |
174 170-176 |
10/2 |
4.75 |
43:41 |
2:21 |
9:22 |
175 172-176 |
8/7 |
5.00 |
46:08 |
2:26 +1
|
9:45 |
157 114-176 |
6/12 |
5.25 |
48:30 |
2:22 |
9:28 |
175 160-178 |
9/5 |
5.50 |
50:51 |
2:21 |
9:26 |
171 138-180 |
8/5 |
5.75 |
53:06 |
2:15 |
9:00 |
167 106-176 |
7/2 |
5.82 |
53:43 |
37 |
9:22 |
168 158-172 |
0/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.9 |
173 |
5.6 |
50:25 |
8:59 |
Walk |
6.1 |
116 |
0.2 |
3:18 |
16:24 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:48 |
43.47% |
More |
800m |
4:01 |
8:05 |
49.48% |
More |
1km |
5:09 |
8:18 |
50.24% |
More |
Mile |
8:34 |
8:34 |
51.31% |
More |
5k |
27:37 |
8:53 |
54.19% |
More |
5 miles |
46:06 |
9:13 |
52.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:01 |
8:01 |
54.84 |
5km |
27:16 |
8:47 |
54.89 |
5M |
45:35 |
9:07 |
53.52 |
10km |
57:38 |
9:17 |
52.89 |
10M |
1:36:21 |
9:38 |
52.32 |
Half |
2:08:58 |
9:51 |
51.34 |
20M |
3:23:41 |
10:11 |
51.51 |
Mara |
4:32:39 |
10:24 |
51.31 |
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