Wed 9th Oct 2019 at 5:00pm by BecsX
Run > Tempo
-
Time
40:37
-
Miles
4.88
-
Min/mi
8:19
-
Pacing
69%
-
WAVA
58.61
-
Stride(cm)
110
-
Cals
466
-
Cadence
176
-
Asc(m)
84
-
Hillscore
4
-
Surface
Road
Notes & Comments
1m warm up; 2m tempo-ish; warm down
Split Summary
===
1) 1m - 9:11(9:11/m) 93cal 6.53/7.72mph
2) 1m - 7:40(7:40/m) 95cal 7.82/8.83mph
3) 1m - 7:31(7:31/m) 98cal 7.98/9.18mph
4) 1m - 8:31(8:31/m) 96cal 7.04/8.79mph
5) 0.85m - 7:44(9:08/m) 84cal 6.57/7.99mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:22 |
2:22 +6
|
9:30 |
171 124-178 |
3/12 |
0.50 |
5:05 |
2:43 +27
|
10:52 |
173 120-180 |
4/5 |
0.75 |
7:28 |
2:23 |
9:32 |
174 170-178 |
5/1 |
1.00 |
9:44 |
2:15 |
9:02 |
174 172-176 |
5/1 |
1.25 |
11:40 |
1:56 |
7:44 |
180 174-186 |
1/13 |
1.50 |
13:37 |
1:57 |
7:47 |
178 174-186 |
1/2 |
1.75 |
15:43 |
2:07 +9
|
8:26 |
179 174-184 |
3/1 |
2.00 |
18:55 |
3:12 +1:22
|
12:47 |
185 172-190 |
1/2 |
2.25 |
21:22 |
2:27 +33
|
9:50 |
184 180-188 |
4/1 |
2.50 |
23:18 |
1:56 |
7:44 |
182 180-188 |
1/3 |
2.75 |
25:10 |
1:52 |
7:28 |
184 180-186 |
1/2 |
3.00 |
27:22 |
2:12 +23
|
8:49 |
184 180-190 |
4/1 |
3.25 |
29:35 |
2:13 +4
|
8:51 |
175 174-184 |
2/1 |
3.50 |
32:04 |
2:29 +22
|
9:56 |
175 174-178 |
6/1 |
3.75 |
34:29 |
2:25 +20
|
9:39 |
173 120-180 |
3/3 |
4.00 |
37:07 |
2:38 +27
|
10:31 |
174 120-196 |
3/1 |
4.25 |
39:19 |
2:12 |
8:47 |
175 174-178 |
5/0 |
4.50 |
41:54 |
2:36 +10
|
10:23 |
171 164-176 |
18/0 |
4.75 |
44:29 |
2:35 +19
|
10:20 |
172 120-184 |
11/0 |
4.85 |
45:19 |
50 |
8:41 |
182 180-184 |
0/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
90.1 |
177 |
4.8 |
40:46 |
8:35 |
Walk |
8.3 |
119 |
0 |
3:50 |
4:52:21 |
Pause |
1.6 |
- |
- |
43 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:18 |
47.11% |
More |
800m |
3:41 |
7:25 |
51.68% |
More |
1km |
4:38 |
7:28 |
53.74% |
More |
Mile |
8:02 |
8:02 |
53.34% |
More |
5k |
28:02 |
9:01 |
53.47% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:34 |
7:34 |
56.68 |
5km |
25:10 |
8:06 |
59.55 |
5M |
41:41 |
8:20 |
58.57 |
10km |
52:28 |
8:27 |
58.21 |
10M |
1:26:54 |
8:41 |
57.74 |
Half |
1:55:41 |
8:50 |
56.57 |
20M |
3:01:10 |
9:04 |
56.70 |
Mara |
4:01:12 |
9:12 |
56.32 |
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