Thu 17th Oct 2019 at 9:00am by LindsD
Run > General
-
Time
33:28
-
Miles
3.00
-
Min/mi
11:09
-
Pacing
86%
-
WAVA
47.50
-
Stride(cm)
86
-
Cals
314
-
Cadence
167
-
Asc(m)
53
-
Hillscore
3
-
Surface
Road
Notes & Comments
5 comments
First run since Cabbage Patch. Tired but very nice. Sunny and cold.
Split Summary
===
1) 1m - 11:00(11:00/m) 105cal 5.46/6.8mph
2) 1m - 11:30(11:30/m) 105cal 5.21/6.76mph
3) 1m - 10:58(10:58/m) 104cal 5.47/6.72mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:43 |
1:43 |
13:45 |
145 118-172 |
1/5 |
0.25 |
3:02 |
1:19 |
10:29 |
170 168-172 |
1/2 |
0.38 |
4:28 |
1:26 |
11:30 |
171 168-174 |
0/4 |
0.50 |
5:43 |
1:15 |
9:56 |
175 174-178 |
0/3 |
0.63 |
7:00 |
1:18 |
10:20 |
177 174-178 |
1/3 |
0.75 |
8:18 |
1:18 |
10:26 |
177 174-180 |
0/3 |
0.88 |
9:42 |
1:23 |
11:08 |
158 118-182 |
1/3 |
1.00 |
11:00 |
1:18 |
10:24 |
175 174-176 |
3/2 |
1.13 |
12:30 |
1:30 |
11:57 |
164 122-176 |
4/0 |
1.25 |
13:52 |
1:23 |
11:03 |
173 170-174 |
3/0 |
1.38 |
15:35 |
1:43 +14
|
13:43 |
154 118-182 |
3/0 |
1.50 |
17:05 |
1:30 |
11:59 |
155 118-178 |
3/0 |
1.63 |
18:47 |
1:42 |
13:33 |
143 112-178 |
9/0 |
1.75 |
20:09 |
1:22 |
10:59 |
173 140-180 |
3/0 |
1.88 |
21:28 |
1:19 |
10:28 |
177 174-180 |
3/1 |
2.00 |
22:44 |
1:16 |
10:11 |
177 172-182 |
2/3 |
2.13 |
24:13 |
1:29 |
11:52 |
164 118-184 |
0/4 |
2.25 |
25:36 |
1:23 |
11:00 |
170 118-180 |
5/0 |
2.38 |
26:53 |
1:17 |
10:14 |
179 178-180 |
1/2 |
2.50 |
28:26 |
1:33 |
12:27 |
161 118-180 |
3/1 |
2.63 |
29:39 |
1:13 |
9:47 |
180 178-182 |
0/3 |
2.75 |
30:53 |
1:14 |
9:51 |
179 176-182 |
1/1 |
2.88 |
32:05 |
1:12 |
9:37 |
180 178-182 |
0/10 |
3.00 |
34:06 |
2:01 +24
|
16:09 |
162 118-180 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
83.0 |
176 |
2.7 |
28:14 |
10:33 |
Walk |
15.6 |
119 |
0.3 |
5:24 |
19:13 |
Pause |
1.4 |
- |
- |
28 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:25 |
9:44 |
40.05% |
More |
800m |
5:10 |
10:24 |
40.93% |
More |
1km |
6:27 |
10:22 |
42.85% |
More |
Mile |
10:37 |
10:37 |
44.45% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:27 |
10:27 |
45.15 |
5km |
34:44 |
11:11 |
47.46 |
5M |
57:31 |
11:30 |
46.78 |
10km |
1:12:25 |
11:39 |
46.52 |
10M |
1:59:55 |
12:00 |
46.28 |
Half |
2:39:39 |
12:11 |
45.40 |
20M |
4:10:01 |
12:30 |
45.61 |
Mara |
5:32:52 |
12:42 |
45.36 |
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Well done!
Well done
Good stuff. Lovely day for it here, sounds similar for you.
Good work xx