Mon 14th Oct 2019 at 6:00pm by AngeM
Run > Easy
-
Time
1:15:24
-
Miles
8.09
-
Min/mi
9:19
-
Pacing
0%
-
WAVA
58.33
-
Stride(cm)
88
-
Cals
821
-
Cadence
197
-
Asc(m)
157
-
Hillscore
7
-
Surface
Road
Notes & Comments
GoodGym - Sprowston Community Hub - easy pace but quite a long run for a GG night!!
To the Forum for GoodGym meet up, then to the task with the GG-ers, part way back with the group & then split off home.
Split Summary
===
1) 1m - 8:52(8:52/m) 100cal 6.77/8.33mph
2) 0.49m - 4:21(8:57/m) 49cal 6.7/8.27mph
3) 1m - 10:24(10:24/m) 103cal 5.77/11.79mph
4) 1m - 10:17(10:17/m) 103cal 5.83/7.39mph
5) 1m - 9:55(9:55/m) 103cal 6.05/7.68mph
6) 1m - 9:47(9:47/m) 102cal 6.13/7.22mph
7) 0.11m - 1:01(9:11/m) 11cal 6.54/6.76mph
8) 1m - 8:18(8:18/m) 101cal 7.23/8.1mph
9) 1m - 8:24(8:24/m) 99cal 7.15/9.12mph
10) 0.5m - 4:05(8:12/m) 50cal 7.31/8.52mph
8:52 4:21 10:24 10:17 9:55 9:47 1:01 8:18 8:24 4:05
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:21 |
2:21 |
9:26 |
197 116-204 |
5/4 |
0.50 |
4:27 |
2:06 |
8:23 |
203 190-212 |
1/7 |
0.75 |
7:03 |
2:36 +24
|
10:25 |
183 120-208 |
7/1 |
1.00 |
9:17 |
2:14 |
8:57 |
200 186-204 |
12/0 |
1.25 |
12:06 |
2:48 +33
|
11:14 |
200 120-216 |
7/5 |
1.50 |
27:41 |
15:35 +13:32
|
1:02:19 |
118 30-214 |
1/7 |
1.75 |
30:37 |
2:56 |
11:46 |
194 178-202 |
3/17 |
2.00 |
33:10 |
2:33 +2
|
10:13 |
200 186-210 |
5/7 |
2.25 |
35:42 |
2:32 |
10:07 |
198 182-214 |
4/3 |
2.50 |
39:44 |
4:01 +1:33
|
16:06 |
197 186-202 |
7/1 |
2.75 |
42:23 |
2:40 |
10:40 |
196 186-200 |
2/4 |
3.00 |
45:00 |
2:36 +5
|
10:26 |
198 192-202 |
7/0 |
3.25 |
47:41 |
2:41 |
10:43 |
196 182-202 |
8/1 |
3.50 |
53:43 |
6:02 +3:42
|
24:09 |
202 196-212 |
7/2 |
3.75 |
56:22 |
2:39 |
10:36 |
198 182-204 |
4/3 |
4.00 |
58:51 |
2:29 |
9:55 |
198 186-202 |
2/4 |
4.25 |
1:01:22 |
2:31 +4
|
10:05 |
201 196-210 |
0/5 |
4.50 |
1:45:47 |
44:25 +44:06
|
2:57:39 |
199 178-218 |
3/4 |
4.75 |
1:50:29 |
4:42 +5
|
18:48 |
200 192-204 |
5/0 |
5.00 |
1:53:10 |
2:41 +6
|
10:44 |
197 182-202 |
5/1 |
5.25 |
1:55:36 |
2:26 |
9:45 |
200 184-206 |
3/3 |
5.50 |
2:01:31 |
5:55 +3:45
|
23:41 |
200 186-204 |
2/4 |
5.75 |
2:03:58 |
2:26 +10
|
9:46 |
206 186-214 |
1/10 |
6.00 |
2:06:14 |
2:16 +11
|
9:04 |
202 120-216 |
6/3 |
6.25 |
2:08:17 |
2:03 |
8:11 |
210 198-214 |
1/10 |
6.50 |
2:10:43 |
2:26 +18
|
9:45 |
207 188-216 |
12/4 |
6.75 |
2:13:12 |
2:29 +25
|
9:55 |
207 120-218 |
2/1 |
7.00 |
2:16:14 |
3:02 +54
|
12:08 |
209 120-220 |
2/5 |
7.25 |
2:18:34 |
2:21 +16
|
9:23 |
206 126-216 |
5/4 |
7.50 |
2:20:50 |
2:16 +12
|
9:04 |
209 120-218 |
0/15 |
7.75 |
2:23:15 |
2:25 +20
|
9:40 |
209 120-218 |
8/11 |
8.00 |
2:25:54 |
2:39 +36
|
10:35 |
204 120-220 |
6/1 |
8.09 |
2:26:43 |
49 |
8:43 |
216 214-216 |
2/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:02 |
48.02% |
More |
800m |
4:05 |
8:12 |
51.48% |
More |
1km |
5:10 |
8:18 |
53.01% |
More |
Mile |
8:18 |
8:18 |
56.20% |
More |
5k |
33:41 |
10:51 |
48.42% |
More |
5 miles |
1:40:40 |
20:08 |
26.43% |
More |
10k |
1:54:43 |
18:28 |
29.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:13 |
8:13 |
56.81 |
5km |
27:20 |
8:48 |
59.67 |
5M |
45:16 |
9:03 |
58.78 |
10km |
57:00 |
9:10 |
58.44 |
10M |
1:34:24 |
9:26 |
58.11 |
Half |
2:05:41 |
9:36 |
57.00 |
20M |
3:16:48 |
9:50 |
57.24 |
Mara |
4:22:02 |
10:00 |
56.92 |
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