Thu 7th Nov 2019 at 6:00am by andiflint
Run > General
-
Time
34:55
-
Miles
4.20
-
Min/mi
8:19
-
Pacing
75%
-
WAVA
53.13
-
Stride(cm)
118
-
Cals
476
-
Cadence
164
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:26(8:26/m) 108cal 7.12/8.25mph
2) 1m - 8:31(8:31/m) 113cal 7.04/9.1mph
3) 1m - 8:11(8:11/m) 118cal 7.33/9.04mph
4) 1m - 8:10(8:10/m) 116cal 7.34/8.75mph
5) 0.2m - 1:36(7:53/m) 21cal 7.61/8.7mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:10 |
1:10 |
9:21 |
165 150-170 |
0.25 |
2:02 |
52 |
6:54 |
165 162-168 |
0.38 |
3:06 |
1:04 |
8:35 |
165 162-168 |
0.50 |
4:17 |
1:10 |
9:23 |
166 164-176 |
0.63 |
5:23 |
1:06 +8
|
8:51 |
164 138-172 |
0.75 |
6:29 |
1:06 |
8:50 |
164 162-168 |
0.88 |
7:32 |
1:03 |
8:22 |
165 164-170 |
1.00 |
8:34 |
1:02 |
8:16 |
164 162-166 |
1.13 |
9:39 |
1:05 |
8:39 |
164 162-166 |
1.25 |
10:37 |
58 |
7:45 |
165 164-168 |
1.38 |
11:51 |
1:14 |
9:54 |
164 162-168 |
1.50 |
12:49 |
58 |
7:43 |
164 162-164 |
1.63 |
14:55 |
2:06 +56
|
16:45 |
162 122-168 |
1.75 |
15:53 |
59 |
7:49 |
163 160-164 |
1.88 |
17:00 |
1:07 |
8:53 |
165 160-168 |
2.00 |
18:01 |
1:01 |
8:06 |
164 162-168 |
2.13 |
18:59 |
59 |
7:49 |
165 162-170 |
2.25 |
20:00 |
1:00 |
8:02 |
164 162-166 |
2.38 |
21:01 |
1:01 |
8:09 |
163 160-166 |
2.50 |
22:02 |
1:01 |
8:07 |
164 164-166 |
2.63 |
23:02 |
1:00 |
8:02 |
165 164-166 |
2.75 |
24:02 |
1:00 |
8:00 |
164 164-166 |
2.88 |
25:10 |
1:08 |
9:04 |
165 160-168 |
3.00 |
26:12 |
1:02 |
8:19 |
165 164-166 |
3.13 |
27:13 |
1:01 |
8:10 |
164 164-166 |
3.25 |
28:14 |
1:00 |
8:01 |
164 164-166 |
3.38 |
29:17 |
1:03 |
8:26 |
165 162-174 |
3.50 |
30:16 |
59 |
7:51 |
164 164-166 |
3.63 |
31:39 |
1:23 +23
|
11:08 |
160 122-166 |
3.75 |
32:41 |
1:02 |
8:14 |
165 164-168 |
3.88 |
33:42 |
1:01 |
8:10 |
165 162-168 |
4.00 |
34:45 |
1:03 |
8:24 |
165 164-168 |
4.13 |
35:56 |
1:11 +13
|
9:30 |
159 102-166 |
4.20 |
36:35 |
39 |
8:13 |
162 160-164 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.8 |
164 |
4.2 |
34:37 |
8:37 |
Walk |
1.4 |
118 |
0 |
31 |
31:55 |
Pause |
3.8 |
- |
- |
1:27 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:27 |
41.89% |
More |
800m |
3:57 |
7:56 |
45.35% |
More |
1km |
4:56 |
7:57 |
47.33% |
More |
Mile |
8:01 |
8:01 |
50.05% |
More |
5k |
26:47 |
8:37 |
50.89% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:27 |
7:27 |
53.83 |
5km |
25:15 |
8:08 |
53.99 |
5M |
42:07 |
8:25 |
52.56 |
10km |
53:13 |
8:34 |
51.89 |
10M |
1:28:48 |
8:53 |
51.32 |
Half |
1:58:44 |
9:04 |
50.35 |
20M |
3:07:12 |
9:22 |
50.61 |
Mara |
4:10:18 |
9:33 |
50.47 |
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