Thu 31st Oct 2019 at 10:00am by Mr AL
Run > General
-
Time
1:09:34
-
Miles
6.44
-
Min/mi
10:48
-
Pacing
88%
-
WAVA
46.30
-
Stride(cm)
89
-
Cals
821
-
Cadence
167
-
Asc(m)
114
-
Hillscore
1
-
Surface
Road
Notes & Comments
1 comments
Tired legs today. Never felt the love.
Split Summary
===
1) 1m - 10:39(10:39/m) 133cal 5.64/9.35mph
2) 1m - 10:22(10:22/m) 131cal 5.78/6.51mph
3) 1m - 10:26(10:26/m) 131cal 5.76/6.47mph
4) 1m - 11:22(11:22/m) 126cal 5.28/5.97mph
5) 1m - 11:35(11:35/m) 124cal 5.18/6.05mph
6) 1m - 10:30(10:30/m) 124cal 5.72/6.68mph
7) 0.44m - 4:40(10:44/m) 52cal 5.59/6.3mph
10:39 10:22 10:26 11:22 11:35 10:30 4:40
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:37 |
2:37 |
10:29 |
165 160-168 |
3/3 |
0.50 |
5:21 |
2:44 |
10:55 |
166 162-170 |
5/8 |
0.75 |
7:50 |
2:29 |
9:57 |
170 168-174 |
11/3 |
1.00 |
10:38 |
2:48 |
11:12 |
160 124-176 |
4/2 |
1.25 |
13:10 |
2:32 |
10:06 |
176 174-178 |
2/1 |
1.50 |
15:43 |
2:33 |
10:11 |
176 174-178 |
3/6 |
1.75 |
18:29 |
2:46 |
11:05 |
160 128-178 |
2/7 |
2.00 |
21:01 |
2:32 |
10:08 |
177 176-180 |
3/3 |
2.25 |
23:34 |
2:33 |
10:11 |
177 174-180 |
5/3 |
2.50 |
26:01 |
2:27 |
9:49 |
177 174-180 |
4/2 |
2.75 |
28:47 |
2:46 |
11:05 |
163 126-180 |
2/2 |
3.00 |
31:26 |
2:39 |
10:37 |
176 172-178 |
4/4 |
3.25 |
34:05 |
2:38 |
10:32 |
175 172-178 |
3/3 |
3.50 |
37:22 |
3:18 |
13:10 |
152 120-172 |
5/9 |
3.75 |
40:00 |
2:38 |
10:32 |
170 162-174 |
4/3 |
4.00 |
42:49 |
2:49 |
11:14 |
168 162-172 |
4/1 |
4.25 |
45:57 |
3:08 |
12:32 |
148 34-174 |
4/4 |
4.50 |
48:49 |
2:52 |
11:29 |
167 120-180 |
4/6 |
4.75 |
51:25 |
2:36 |
10:23 |
170 166-172 |
3/2 |
5.00 |
54:24 |
2:59 |
11:56 |
153 120-172 |
3/4 |
5.25 |
57:03 |
2:39 |
10:36 |
169 158-172 |
4/2 |
5.50 |
59:39 |
2:36 |
10:25 |
170 160-174 |
4/3 |
5.75 |
1:02:14 |
2:35 |
10:19 |
170 122-176 |
5/4 |
6.00 |
1:04:53 |
2:39 |
10:37 |
162 122-176 |
6/6 |
6.25 |
1:07:27 |
2:34 |
10:15 |
173 170-174 |
8/11 |
6.44 |
1:09:34 |
2:07 |
11:24 |
175 172-178 |
7/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.6 |
171 |
6 |
1:02:21 |
10:28 |
Walk |
10.4 |
122 |
0.5 |
7:13 |
15:12 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:20 |
9:25 |
36.47% |
More |
800m |
4:56 |
9:55 |
41.04% |
More |
1km |
6:11 |
9:58 |
42.55% |
More |
Mile |
10:14 |
10:14 |
43.63% |
More |
5k |
32:33 |
10:28 |
46.75% |
More |
5 miles |
54:09 |
10:50 |
45.83% |
More |
10k |
1:07:01 |
10:47 |
46.28% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:40 |
9:40 |
46.22 |
5km |
32:07 |
10:20 |
47.37 |
5M |
53:12 |
10:38 |
46.65 |
10km |
1:06:59 |
10:47 |
46.31 |
10M |
1:50:55 |
11:06 |
46.27 |
Half |
2:27:40 |
11:16 |
45.66 |
20M |
3:51:15 |
11:34 |
46.20 |
Mara |
5:07:53 |
11:45 |
46.27 |
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Well done for getting out there