Wed 27th Nov 2019 at 7:00pm by BecsX
Run > Tempo
-
Time
1:03:06
-
Miles
8.00
-
Min/mi
7:53
-
Pacing
0%
-
WAVA
63.05
-
Stride(cm)
114
-
Cals
770
-
Cadence
179
-
Asc(m)
122
-
Hillscore
5
-
Surface
Road
Notes & Comments
Warm up; 7 miles tempo; warm down
Split Summary
===
1) 0.57m - 5:04(8:58/m) 53cal 6.69/7.72mph
2) 1m - 7:56(7:56/m) 96cal 7.56/8.37mph
3) 1m - 7:42(7:42/m) 98cal 7.8/8.18mph
4) 1m - 7:44(7:44/m) 96cal 7.76/8.56mph
5) 1m - 7:43(7:43/m) 95cal 7.78/8.66mph
6) 1m - 7:44(7:44/m) 96cal 7.76/8.54mph
7) 1m - 7:30(7:30/m) 96cal 8.01/8.66mph
8) 0.89m - 6:47(7:38/m) 88cal 7.85/8.35mph
9) 0.54m - 4:57(9:06/m) 52cal 6.59/7.95mph
5:04 7:56 7:42 7:44 7:43 7:44 7:30 6:47 4:57
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:13 |
2:13 +10
|
8:53 |
176 174-180 |
0/10 |
0.50 |
4:38 |
2:25 |
9:38 |
173 168-178 |
9/1 |
0.75 |
22:23 |
17:46 +16:03
|
1:11:02 |
180 120-186 |
2/8 |
1.00 |
24:46 |
2:22 |
9:28 |
184 180-188 |
3/0 |
1.25 |
26:45 |
1:59 |
7:56 |
184 178-186 |
2/0 |
1.50 |
28:54 |
2:09 +10
|
8:37 |
179 176-186 |
6/0 |
1.75 |
30:52 |
1:58 |
7:52 |
176 176-180 |
5/0 |
2.00 |
32:56 |
2:04 +9
|
8:18 |
179 176-188 |
3/0 |
2.25 |
34:52 |
1:56 |
7:44 |
179 172-190 |
0/3 |
2.50 |
36:46 |
1:53 |
7:34 |
180 176-184 |
4/3 |
2.75 |
38:43 |
1:57 |
7:48 |
177 174-184 |
5/2 |
3.00 |
40:42 |
1:59 |
7:55 |
176 176-178 |
5/0 |
3.25 |
42:40 |
1:58 |
7:53 |
177 176-182 |
1/5 |
3.50 |
44:31 |
1:52 |
7:26 |
181 176-190 |
0/14 |
3.75 |
46:25 |
1:54 |
7:34 |
179 176-184 |
0/7 |
4.00 |
49:13 |
2:48 +53
|
11:10 |
180 174-184 |
0/4 |
4.25 |
51:36 |
2:23 +29
|
9:34 |
182 176-188 |
1/3 |
4.50 |
53:28 |
1:52 |
7:28 |
181 178-186 |
7/3 |
4.75 |
55:27 |
1:59 |
7:56 |
178 174-180 |
2/4 |
5.00 |
57:20 |
1:53 |
7:33 |
181 176-186 |
0/21 |
5.25 |
59:24 |
2:04 +8
|
8:15 |
180 176-186 |
0/5 |
5.50 |
1:01:27 |
2:03 |
8:10 |
178 176-184 |
9/0 |
5.75 |
1:03:56 |
2:30 +33
|
10:00 |
176 176-178 |
9/0 |
6.00 |
1:05:42 |
1:45 |
7:01 |
185 180-190 |
1/8 |
6.25 |
1:07:36 |
1:54 |
7:36 |
182 176-186 |
5/0 |
6.50 |
1:09:29 |
1:53 |
7:32 |
178 172-186 |
1/2 |
6.75 |
1:13:15 |
3:46 +1:52
|
15:06 |
180 176-188 |
3/0 |
7.00 |
1:15:11 |
1:55 |
7:42 |
180 176-186 |
7/0 |
7.25 |
1:17:06 |
1:55 |
7:40 |
180 174-186 |
8/1 |
7.50 |
1:24:57 |
7:51 +6:05
|
31:24 |
176 124-188 |
7/1 |
7.75 |
1:27:16 |
2:20 |
9:19 |
181 176-186 |
1/8 |
8.00 |
1:29:42 |
2:26 +3
|
9:54 |
173 166-180 |
9/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
75.2 |
179 |
8 |
1:05:41 |
9:06 |
Walk |
17.6 |
121 |
0 |
17:03 |
63:34:18 |
Pause |
7.2 |
- |
- |
6:58 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:52 |
50.15% |
More |
800m |
3:37 |
7:16 |
52.75% |
More |
1km |
4:34 |
7:20 |
54.63% |
More |
Mile |
7:27 |
7:27 |
57.53% |
More |
5k |
24:24 |
7:51 |
61.43% |
More |
5 miles |
40:32 |
8:06 |
60.23% |
More |
10k |
51:56 |
8:22 |
58.80% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:58 |
6:58 |
61.57 |
5km |
23:09 |
7:27 |
64.74 |
5M |
38:20 |
7:40 |
63.68 |
10km |
48:16 |
7:46 |
63.28 |
10M |
1:19:56 |
8:00 |
62.78 |
Half |
1:46:26 |
8:07 |
61.49 |
20M |
2:46:40 |
8:20 |
61.63 |
Mara |
3:41:54 |
8:28 |
61.22 |
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