Wed 11th Dec 2019 at 4:00pm by Bott
Run > Easy
- drizzle
- cold
-
Time
36:40
-
Miles
3.05
-
Min/mi
12:01
-
Pacing
92%
-
WAVA
40.38
-
Stride(cm)
87
-
Cadence
154
-
Asc(m)
89
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0m - 7:45(/m) 76/83rpm
2) 0m - 7:20(/m) 80/83rpm
3) 0m - 7:24(/m) 79/81rpm
4) 0m - 7:36(/m) 79/81rpm
5) 0m - 6:34(/m) 79/81rpm
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:45 |
1:45 |
14:03 |
122 104-162 |
13/0 |
0.25 |
3:22 |
1:37 |
12:54 |
129 100-166 |
5/2 |
0.38 |
4:49 |
1:27 |
11:33 |
163 162-166 |
1/2 |
0.50 |
6:14 |
1:25 |
11:22 |
163 160-166 |
1/2 |
0.63 |
7:48 |
1:34 |
12:30 |
161 156-164 |
7/1 |
0.75 |
9:15 |
1:27 |
11:34 |
160 158-162 |
1/5 |
0.88 |
10:38 |
1:24 |
11:09 |
161 158-164 |
0/9 |
1.00 |
12:04 |
1:26 |
11:28 |
161 160-162 |
0/5 |
1.13 |
13:37 |
1:32 |
12:20 |
159 158-160 |
3/0 |
1.25 |
15:10 |
1:34 |
12:31 |
159 158-162 |
3/1 |
1.38 |
16:45 |
1:35 |
12:40 |
158 156-160 |
9/3 |
1.50 |
18:21 |
1:35 |
12:43 |
157 156-158 |
10/0 |
1.63 |
19:47 |
1:26 |
11:25 |
160 160-162 |
0/9 |
1.75 |
21:12 |
1:26 |
11:24 |
160 158-162 |
3/8 |
1.88 |
22:40 |
1:28 |
11:41 |
159 158-160 |
1/2 |
2.00 |
24:08 |
1:28 |
11:45 |
160 158-162 |
0/2 |
2.13 |
25:42 |
1:34 |
12:36 |
156 154-158 |
4/0 |
2.25 |
27:19 |
1:37 |
12:58 |
158 156-160 |
8/0 |
2.38 |
28:52 |
1:32 |
12:17 |
158 154-160 |
4/1 |
2.50 |
30:18 |
1:26 |
11:28 |
159 158-162 |
1/7 |
2.63 |
31:44 |
1:27 |
11:32 |
159 158-160 |
2/2 |
2.75 |
33:13 |
1:29 |
11:51 |
159 156-160 |
2/1 |
2.88 |
34:38 |
1:25 |
11:19 |
157 154-162 |
1/6 |
3.00 |
36:01 |
1:23 |
11:05 |
160 158-162 |
0/12 |
3.05 |
36:41 |
40 |
13:00 |
156 152-158 |
0/8 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.4 |
159 |
3 |
35:22 |
11:54 |
Walk |
3.6 |
104 |
0.1 |
1:19 |
16:14 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:47 |
11:10 |
30.54% |
More |
800m |
5:42 |
11:27 |
35.19% |
More |
1km |
7:05 |
11:24 |
36.86% |
More |
Mile |
11:39 |
11:39 |
38.03% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:15 |
11:15 |
39.39 |
5km |
37:23 |
12:02 |
40.36 |
5M |
1:01:55 |
12:23 |
39.74 |
10km |
1:17:58 |
12:33 |
39.44 |
10M |
2:09:06 |
12:55 |
39.40 |
Half |
2:51:53 |
13:07 |
38.87 |
20M |
4:29:09 |
13:27 |
39.33 |
Mara |
5:58:21 |
13:41 |
39.39 |
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