Sat 12th Oct 2019 at 11:00am by redpanda
Run > Trail Run
-
Time
3:58:37
-
Miles
20.51
-
Min/mi
11:38
-
Pacing
79%
-
WAVA
46.86
-
Stride(cm)
78
-
Cals
2929
-
Cadence
177
-
Surface
Trail
Notes & Comments
Split Summary
===
1) 1m - 11:50(11:50/m) 147cal 5.07/7.06mph
2) 1m - 10:18(10:18/m) 149cal 5.82/7.1mph
3) 1m - 11:05(11:05/m) 140cal 5.42/6.91mph
4) 1m - 11:16(11:16/m) 146cal 5.33/7.41mph
5) 1m - 10:53(10:53/m) 149cal 5.52/6.53mph
6) 1m - 11:03(11:03/m) 152cal 5.43/6.91mph
7) 1m - 10:45(10:45/m) 150cal 5.58/7.35mph
8) 1m - 11:04(11:04/m) 145cal 5.42/6.26mph
9) 1m - 11:56(11:56/m) 139cal 5.03/6.66mph
10) 1m - 13:32(13:32/m) 134cal 4.43/6.74mph
11) 1m - 14:28(14:28/m) 129cal 4.15/6.43mph
12) 1m - 10:39(10:39/m) 156cal 5.63/7.06mph
13) 1m - 11:01(11:01/m) 146cal 5.44/6.85mph
14) 1m - 11:19(11:19/m) 138cal 5.3/6.47mph
15) 1m - 11:16(11:16/m) 147cal 5.33/6.43mph
16) 1m - 10:58(10:58/m) 153cal 5.47/6.53mph
17) 1m - 11:05(11:05/m) 138cal 5.42/7.58mph
18) 1m - 13:19(13:19/m) 131cal 4.51/6.87mph
19) 1m - 12:19(12:19/m) 127cal 4.87/7.47mph
20) 1m - 11:59(11:59/m) 140cal 5.01/6.59mph
21) 0.51m - 6:32(12:56/m) 73cal 4.64/6.97mph
11:50 10:18 11:05 11:16 10:53 11:03 10:45 11:04 11:56 13:32 14:28 10:39 11:01 11:19 11:16 10:58 11:05 13:19 12:19 11:59 6:32
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 1.00 |
11:50 |
11:50 |
11:50 |
176 112-240 |
| 2.00 |
22:08 |
10:18 |
10:18 |
182 118-188 |
| 3.00 |
33:12 |
11:05 |
11:05 |
182 176-188 |
| 4.00 |
44:28 |
11:16 |
11:16 |
183 172-188 |
| 5.00 |
55:21 |
10:53 |
10:53 |
182 118-188 |
| 6.00 |
1:06:24 |
11:03 |
11:03 |
183 174-188 |
| 7.00 |
1:17:09 |
10:45 |
10:45 |
183 118-190 |
| 8.00 |
1:28:13 |
11:04 |
11:04 |
181 174-188 |
| 9.00 |
1:40:10 |
11:56 |
11:56 |
175 118-186 |
| 10.00 |
1:53:42 |
13:32 |
13:32 |
165 104-184 |
| 11.00 |
2:08:10 |
14:28 |
14:28 |
169 36-186 |
| 12.00 |
2:18:49 |
10:39 |
10:39 |
182 170-188 |
| 13.00 |
2:29:51 |
11:01 |
11:01 |
181 172-186 |
| 14.00 |
2:41:10 |
11:19 |
11:19 |
182 118-186 |
| 15.00 |
2:52:25 |
11:16 |
11:16 |
180 118-186 |
| 16.00 |
3:03:24 |
10:58 |
10:58 |
182 174-190 |
| 17.00 |
3:14:29 |
11:05 |
11:05 |
179 122-196 |
| 18.00 |
3:27:48 |
13:19 |
13:19 |
168 88-188 |
| 19.00 |
3:40:06 |
12:18 |
12:18 |
171 106-234 |
| 20.00 |
3:52:05 |
11:59 |
11:59 |
179 168-188 |
| 20.51 |
3:58:37 |
6:32 |
12:56 |
169 116-186 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
95.8 |
181 |
20.1 |
3:48:34 |
11:22 |
| Walk |
4.2 |
116 |
0.4 |
10:00 |
25:37 |
| Still |
0.0 |
- |
- |
3 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:22 |
9:31 |
39.40% |
More |
| 800m |
4:52 |
9:47 |
42.09% |
More |
| 1km |
6:14 |
10:02 |
42.70% |
More |
| Mile |
10:15 |
10:15 |
44.17% |
More |
| 5k |
33:40 |
10:50 |
46.99% |
More |
| 5 miles |
54:29 |
10:54 |
47.38% |
More |
| 10k |
1:07:33 |
10:52 |
47.85% |
More |
| 10 miles |
1:53:12 |
11:19 |
46.95% |
More |
| Half |
2:30:19 |
11:28 |
46.46% |
More |
| 20 miles |
3:51:37 |
11:35 |
47.02% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:42 |
9:42 |
46.67 |
| 5km |
32:17 |
10:23 |
49.00 |
| 5M |
53:27 |
10:41 |
48.29 |
| 10km |
1:07:18 |
10:50 |
48.02 |
| 10M |
1:51:26 |
11:09 |
47.70 |
| Half |
2:28:22 |
11:20 |
46.75 |
| 20M |
3:52:20 |
11:37 |
46.87 |
| Mara |
5:09:20 |
11:48 |
46.56 |
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