Mon 30th Sep 2019 at 11:00am by Ruggy
Run > General
-
Time
2:33:31
-
Miles
17.02
-
Min/mi
9:01
-
Pacing
57%
-
WAVA
58.53
-
Stride(cm)
101
-
Cals
1053
-
Cadence
176
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:01(10:01/m) 61cal 5.99/10.29mph
2) 1m - 8:42(8:42/m) 62cal 6.9/7.93mph
3) 1m - 8:22(8:22/m) 62cal 7.17/7.74mph
4) 1m - 8:53(8:53/m) 62cal 6.75/7.89mph
5) 1m - 8:42(8:42/m) 63cal 6.9/8.12mph
6) 1m - 9:35(9:35/m) 63cal 6.26/7.87mph
7) 1m - 8:29(8:29/m) 62cal 7.08/7.68mph
8) 1m - 8:33(8:33/m) 61cal 7.02/9.2mph
9) 1m - 9:54(9:54/m) 60cal 6.06/7.7mph
10) 1m - 8:53(8:53/m) 61cal 6.76/9.1mph
11) 1m - 9:04(9:04/m) 62cal 6.62/7.95mph
12) 1m - 8:48(8:48/m) 62cal 6.82/7.18mph
13) 1m - 9:29(9:29/m) 63cal 6.33/9.29mph
14) 1m - 9:11(9:11/m) 63cal 6.54/7.28mph
15) 1m - 9:40(9:40/m) 61cal 6.2/7.03mph
16) 1m - 9:28(9:28/m) 63cal 6.34/9mph
17) 1m - 7:38(7:38/m) 61cal 7.85/8.7mph
18) 0.02m - 8(6:48/m) 1cal 8.83/8.45mph
10:01 8:42 8:22 8:53 8:42 9:35 8:29 8:33 9:54 8:53 9:04 8:48 9:29 9:11 9:40 9:28 7:38 8
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
5:24 |
5:24 |
10:49 |
176 112-184 |
1.00 |
10:01 |
4:37 |
9:14 |
178 120-184 |
1.50 |
14:19 |
4:17 |
8:35 |
180 174-184 |
2.00 |
18:44 |
4:25 |
8:50 |
177 170-184 |
2.50 |
23:10 |
4:26 +7
|
8:53 |
176 170-184 |
3.00 |
27:12 |
4:02 |
8:05 |
177 174-182 |
3.50 |
31:35 |
4:23 |
8:46 |
177 172-182 |
4.00 |
36:05 |
4:30 |
9:00 |
178 170-182 |
4.50 |
40:06 |
4:01 |
8:02 |
177 170-182 |
5.00 |
44:47 |
4:41 |
9:22 |
176 170-180 |
5.50 |
49:02 |
4:15 |
8:30 |
173 164-190 |
6.00 |
57:15 |
8:13 +2:57
|
16:26 |
176 170-186 |
6.50 |
1:01:37 |
4:23 |
8:45 |
177 172-182 |
7.00 |
1:05:49 |
4:11 |
8:22 |
178 174-182 |
7.50 |
1:10:00 |
4:11 |
8:23 |
178 174-182 |
8.00 |
1:14:21 |
4:21 |
8:41 |
173 166-182 |
8.50 |
1:22:31 |
8:10 +3:04
|
16:20 |
176 168-184 |
9.00 |
1:27:19 |
4:48 |
9:36 |
177 174-182 |
9.50 |
1:31:52 |
4:33 |
9:06 |
176 116-182 |
10.00 |
1:36:44 |
4:52 +32
|
9:45 |
177 168-182 |
10.50 |
1:42:35 |
5:51 +1:12
|
11:42 |
177 172-182 |
11.00 |
1:47:13 |
4:38 +13
|
9:16 |
179 176-182 |
11.50 |
1:51:34 |
4:22 |
8:44 |
178 168-182 |
12.00 |
1:56:01 |
4:27 |
8:53 |
178 174-182 |
12.50 |
2:00:35 |
4:34 |
9:09 |
173 162-182 |
13.00 |
2:05:47 |
5:12 +17
|
10:23 |
175 170-180 |
13.50 |
2:10:33 |
4:46 |
9:31 |
177 172-182 |
14.00 |
2:15:00 |
4:27 |
8:55 |
175 170-180 |
14.50 |
2:21:34 |
6:34 +1:45
|
13:07 |
175 116-182 |
15.00 |
2:26:24 |
4:50 |
9:41 |
177 172-180 |
15.50 |
2:31:42 |
5:17 +29
|
10:35 |
175 118-182 |
16.00 |
2:36:21 |
4:39 |
9:18 |
175 144-182 |
16.50 |
2:40:18 |
3:58 |
7:56 |
177 172-182 |
17.00 |
2:43:59 |
3:41 |
7:22 |
175 170-180 |
17.02 |
2:44:07 |
8 |
7:06 |
178 178-178 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:04 |
48.54% |
More |
800m |
3:39 |
7:21 |
55.33% |
More |
1km |
4:34 |
7:21 |
57.61% |
More |
Mile |
7:37 |
7:37 |
58.67% |
More |
5k |
26:38 |
8:34 |
57.12% |
More |
5 miles |
43:36 |
8:43 |
56.93% |
More |
10k |
57:26 |
9:15 |
54.01% |
More |
10 miles |
1:35:41 |
9:34 |
53.63% |
More |
Half |
2:05:44 |
9:36 |
54.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:37 |
7:37 |
58.66 |
5km |
25:18 |
8:09 |
60.14 |
5M |
41:54 |
8:23 |
59.23 |
10km |
52:45 |
8:29 |
58.80 |
10M |
1:27:22 |
8:44 |
58.74 |
Half |
1:56:19 |
8:53 |
57.96 |
20M |
3:02:09 |
9:06 |
58.65 |
Mara |
4:02:31 |
9:15 |
58.74 |
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