Wed 20th Nov 2019 at 7:00am by redpanda
Run > General
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Time
6:45:38
-
Miles 33.63
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Min/mi 12:04
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Pacing
57%
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WAVA
47.97
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Stride(cm)
75
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Cals
5020
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Cadence
177
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Asc(m)
356
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Hillscore
13
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Surface
Road
- 2:09 400m
- 4:38 800m
- 5:45 1k
- 9:25 Mile
- 31:44 5k
- 52:52 5mi
- 1:06:49 10k
- 1:47:13 10mi
- 2:24:18 Half
- 3:53:33 20mi
- 5:08:50 Marathon
- 6:12:15 50k
Notes & Comments
Split Summary
===
1) 1m - 10:05(10:05/m) 154cal 5.95/7.2mph
2) 1m - 10:49(10:49/m) 148cal 5.55/8.29mph
3) 1m - 10:08(10:08/m) 150cal 5.92/7.99mph
4) 1m - 10:43(10:43/m) 151cal 5.6/8.87mph
5) 1m - 11:42(11:42/m) 152cal 5.13/8.06mph
6) 1m - 11:20(11:20/m) 144cal 5.29/8.52mph
7) 1m - 11:33(11:33/m) 150cal 5.19/8.43mph
8) 1m - 11:10(11:10/m) 154cal 5.37/6.85mph
9) 1m - 10:21(10:21/m) 153cal 5.8/8.22mph
10) 1m - 10:02(10:02/m) 154cal 5.98/7.47mph
11) 1m - 13:42(13:42/m) 153cal 4.38/7.28mph
12) 1m - 10:47(10:47/m) 157cal 5.57/6.22mph
13) 1m - 11:11(11:11/m) 158cal 5.36/5.82mph
14) 1m - 11:49(11:49/m) 150cal 5.08/5.7mph
15) 1m - 11:44(11:44/m) 152cal 5.11/5.74mph
16) 1m - 12:18(12:18/m) 135cal 4.88/5.51mph
17) 1m - 12:02(12:02/m) 145cal 4.99/5.34mph
18) 1m - 17:41(17:41/m) 154cal 3.39/7.43mph
19) 1m - 10:33(10:33/m) 150cal 5.69/6.53mph
20) 1m - 14:15(14:15/m) 147cal 4.21/8.16mph
21) 1m - 13:37(13:37/m) 145cal 4.4/6.45mph
22) 1m - 11:06(11:06/m) 155cal 5.41/5.99mph
23) 1m - 11:54(11:54/m) 149cal 5.04/5.95mph
24) 1m - 11:20(11:20/m) 153cal 5.29/5.7mph
25) 1m - 14:20(14:20/m) 150cal 4.19/7.06mph
26) 1m - 10:50(10:50/m) 155cal 5.54/6.2mph
27) 1m - 11:12(11:12/m) 152cal 5.36/6.2mph
28) 1m - 12:19(12:19/m) 145cal 4.87/5.66mph
29) 1m - 13:47(13:47/m) 137cal 4.35/5.53mph
30) 1m - 11:35(11:35/m) 152cal 5.18/5.89mph
31) 1m - 15:29(15:29/m) 124cal 3.87/5.49mph
32) 1m - 15:11(15:11/m) 143cal 3.95/6.12mph
33) 1m - 11:46(11:46/m) 150cal 5.1/5.82mph
34) 0.63m - 7:15(11:31/m) 99cal 5.21/5.55mph
===
1) 1m - 10:05(10:05/m) 154cal 5.95/7.2mph
2) 1m - 10:49(10:49/m) 148cal 5.55/8.29mph
3) 1m - 10:08(10:08/m) 150cal 5.92/7.99mph
4) 1m - 10:43(10:43/m) 151cal 5.6/8.87mph
5) 1m - 11:42(11:42/m) 152cal 5.13/8.06mph
6) 1m - 11:20(11:20/m) 144cal 5.29/8.52mph
7) 1m - 11:33(11:33/m) 150cal 5.19/8.43mph
8) 1m - 11:10(11:10/m) 154cal 5.37/6.85mph
9) 1m - 10:21(10:21/m) 153cal 5.8/8.22mph
10) 1m - 10:02(10:02/m) 154cal 5.98/7.47mph
11) 1m - 13:42(13:42/m) 153cal 4.38/7.28mph
12) 1m - 10:47(10:47/m) 157cal 5.57/6.22mph
13) 1m - 11:11(11:11/m) 158cal 5.36/5.82mph
14) 1m - 11:49(11:49/m) 150cal 5.08/5.7mph
15) 1m - 11:44(11:44/m) 152cal 5.11/5.74mph
16) 1m - 12:18(12:18/m) 135cal 4.88/5.51mph
17) 1m - 12:02(12:02/m) 145cal 4.99/5.34mph
18) 1m - 17:41(17:41/m) 154cal 3.39/7.43mph
19) 1m - 10:33(10:33/m) 150cal 5.69/6.53mph
20) 1m - 14:15(14:15/m) 147cal 4.21/8.16mph
21) 1m - 13:37(13:37/m) 145cal 4.4/6.45mph
22) 1m - 11:06(11:06/m) 155cal 5.41/5.99mph
23) 1m - 11:54(11:54/m) 149cal 5.04/5.95mph
24) 1m - 11:20(11:20/m) 153cal 5.29/5.7mph
25) 1m - 14:20(14:20/m) 150cal 4.19/7.06mph
26) 1m - 10:50(10:50/m) 155cal 5.54/6.2mph
27) 1m - 11:12(11:12/m) 152cal 5.36/6.2mph
28) 1m - 12:19(12:19/m) 145cal 4.87/5.66mph
29) 1m - 13:47(13:47/m) 137cal 4.35/5.53mph
30) 1m - 11:35(11:35/m) 152cal 5.18/5.89mph
31) 1m - 15:29(15:29/m) 124cal 3.87/5.49mph
32) 1m - 15:11(15:11/m) 143cal 3.95/6.12mph
33) 1m - 11:46(11:46/m) 150cal 5.1/5.82mph
34) 0.63m - 7:15(11:31/m) 99cal 5.21/5.55mph
10:05 10:49 10:08 10:43 11:42 11:20 11:33 11:10 10:21 10:02 13:42 10:47 11:11 11:49 11:44 12:18 12:02 17:41 10:33 14:15 13:37 11:06 11:54 11:20 14:20 10:50 11:12 12:19 13:47 11:35 15:29 15:11 11:46 7:15
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
1.00 | 10:06 | 10:06 +1 | 10:06 | 183 168-192 | 4/11 |
2.00 | 20:55 | 10:49 | 10:49 | 178 118-188 | 29/9 |
3.00 | 31:04 | 10:08 | 10:08 | 179 86-190 | 19/38 |
4.00 | 41:47 | 10:43 | 10:43 | 181 172-188 | 3/34 |
5.00 | 53:28 | 11:41 | 11:41 | 180 118-188 | 7/21 |
6.00 | 1:04:48 | 11:20 | 11:20 | 177 118-188 | 28/10 |
7.00 | 1:16:21 | 11:33 | 11:33 | 179 118-186 | 10/27 |
8.00 | 1:27:31 | 11:10 | 11:10 | 180 112-188 | 7/9 |
9.00 | 1:37:52 | 10:21 | 10:21 | 181 88-190 | 5/23 |
10.00 | 1:47:55 | 10:02 | 10:02 | 183 174-188 | 6/12 |
11.00 | 2:01:36 | 13:42 | 13:42 | 181 112-190 | 4/22 |
12.00 | 2:12:23 | 10:47 | 10:47 | 184 178-188 | 10/17 |
13.00 | 2:23:34 | 11:11 | 11:11 | 183 178-188 | 4/10 |
14.00 | 2:35:23 | 11:49 | 11:49 | 182 170-186 | 4/12 |
15.00 | 2:47:07 | 11:44 | 11:44 | 183 176-186 | 2/12 |
16.00 | 2:59:25 | 12:18 | 12:18 | 181 168-186 | 5/17 |
17.00 | 3:11:27 | 12:02 | 12:02 | 181 174-184 | 7/4 |
18.00 | 3:29:08 | 17:40 | 17:40 | 176 118-186 | 3/12 |
19.00 | 3:39:41 | 10:34 | 10:34 | 183 178-186 | 6/37 |
20.00 | 3:53:56 | 14:15 | 14:15 | 167 116-238 | 10/40 |
21.00 | 4:07:34 | 13:37 | 13:37 | 164 88-184 | 6/93 |
22.00 | 4:18:40 | 11:06 | 11:06 | 182 168-188 | 22/14 |
23.00 | 4:30:33 | 11:54 | 11:54 | 175 116-184 | 7/22 |
24.00 | 4:41:53 | 11:20 | 11:20 | 182 176-184 | 9/7 |
25.00 | 4:56:14 | 14:20 | 14:20 | 177 116-188 | 5/9 |
26.00 | 5:07:04 | 10:50 | 10:50 | 184 180-188 | 11/14 |
27.00 | 5:18:16 | 11:12 | 11:12 | 182 174-186 | 25/29 |
28.00 | 5:30:35 | 12:19 | 12:19 | 175 116-184 | 23/23 |
29.00 | 5:44:22 | 13:47 | 13:47 | 160 116-186 | 26/29 |
30.00 | 5:55:58 | 11:35 | 11:35 | 182 178-184 | 6/8 |
31.00 | 6:11:27 | 15:29 | 15:29 | 141 116-182 | 7/13 |
32.00 | 6:26:38 | 15:11 | 15:11 | 167 116-186 | 10/12 |
33.00 | 6:38:24 | 11:46 | 11:46 | 181 176-184 | 9/10 |
33.63 | 6:45:39 | 7:15 | 11:31 | 180 116-184 | 4/5 |
Elevation
Asc 356m,
Range 389m, Flat prediction 6:45:14
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
24 1.9% | 11:12 |
21 3.6% | 10:54 |
20 8.0% | 11:14 |
18 5.1% | 12:49 |
18 5.2% | 17:37 |
16 4.1% | 13:41 |
See your biggest climbs |
Cadence
177 (238 max)
Stride Length: 75cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 90.5 | 181 | 32 | 6:07:04 | 11:28 |
Walk | 9.5 | 122 | 1.6 | 38:28 | 23:32 |
Still | 0.0 | - | - | 6 | - |
Pause | 0.0 | - | - | 1 | - |
Benchmarks
Distance | Time | Mins/mi | WAVA | Fastest |
---|---|---|---|---|
400m | 2:09 | 8:38 | 43.40% | More |
800m | 4:38 | 9:19 | 44.16% | More |
1km | 5:45 | 9:15 | 46.35% | More |
Mile | 9:25 | 9:25 | 48.07% | More |
5k | 31:44 | 10:13 | 49.86% | More |
5 miles | 52:52 | 10:34 | 48.83% | More |
10k | 1:06:49 | 10:45 | 48.37% | More |
10 miles | 1:47:13 | 10:43 | 49.57% | More |
Half | 2:24:18 | 11:01 | 48.40% | More |
20 miles | 3:53:33 | 11:41 | 46.63% | More |
Mara | 5:08:50 | 11:47 | 46.64% | More |
50k | 6:12:15 | 11:59 | 47.08% | More |
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:46 | 9:46 | 46.35 |
5km | 32:29 | 10:27 | 48.70 |
5M | 53:47 | 10:45 | 47.99 |
10km | 1:07:44 | 10:54 | 47.71 |
10M | 1:52:09 | 11:13 | 47.39 |
Half | 2:29:19 | 11:24 | 46.45 |
20M | 3:53:50 | 11:42 | 46.57 |
Mara | 5:11:19 | 11:53 | 46.27 |
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