Sun 12th Jan 2020 at 9:00am by Gromit
Run > General
-
Time
2:14:45
-
Miles
10.46
-
Min/mi
12:53
-
Pacing
69%
-
WAVA
41.36
-
Stride(cm)
78
-
Cals
1237
-
Cadence
159
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:56(10:56/m) 130cal 5.49/6.49mph
2) 1m - 10:30(10:30/m) 129cal 5.71/6.57mph
3) 1m - 15:32(15:32/m) 103cal 3.86/6.24mph
4) 1m - 15:37(15:37/m) 108cal 3.84/6.72mph
5) 1m - 12:10(12:10/m) 126cal 4.93/6.76mph
6) 1m - 14:22(14:22/m) 115cal 4.18/6.53mph
7) 1m - 13:47(13:47/m) 119cal 4.35/6.22mph
8) 1m - 15:04(15:04/m) 103cal 3.98/6.14mph
9) 1m - 10:33(10:33/m) 120cal 5.69/6.95mph
10) 1m - 10:43(10:43/m) 128cal 5.6/6.35mph
11) 0.46m - 5:31(11:55/m) 56cal 5.04/6.07mph
10:56 10:30 15:32 15:37 12:10 14:22 13:47 15:04 10:33 10:43 5:31
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
5:35 |
5:35 |
11:10 |
177 122-182 |
1.00 |
10:55 |
5:20 |
10:40 |
180 174-184 |
1.50 |
16:02 |
5:07 |
10:14 |
179 174-182 |
2.00 |
21:27 |
5:25 |
10:50 |
176 168-182 |
2.50 |
28:48 |
7:21 |
14:41 |
145 120-180 |
3.00 |
36:56 |
8:08 |
16:16 |
136 110-180 |
3.50 |
44:10 |
7:15 |
14:30 |
140 106-184 |
4.00 |
52:36 |
8:25 |
16:51 |
124 100-178 |
4.50 |
58:50 |
6:14 |
12:28 |
170 122-180 |
5.00 |
1:04:45 |
5:55 |
11:51 |
172 100-182 |
5.50 |
1:10:36 |
5:51 |
11:43 |
175 90-186 |
6.00 |
1:19:07 |
8:31 |
17:02 |
163 86-184 |
6.50 |
1:26:49 |
7:42 |
15:24 |
161 84-180 |
7.00 |
1:34:51 |
8:02 +1:57
|
16:04 |
171 122-182 |
7.50 |
1:42:36 |
7:45 +34
|
15:29 |
146 106-182 |
8.00 |
1:50:31 |
7:55 |
15:50 |
140 102-176 |
8.50 |
1:56:00 |
5:28 |
10:57 |
174 122-182 |
9.00 |
2:01:02 |
5:03 |
10:06 |
179 172-184 |
9.50 |
2:06:17 |
5:14 |
10:29 |
180 172-184 |
10.00 |
2:11:46 |
5:29 |
10:59 |
178 174-182 |
10.46 |
2:17:17 |
5:31 |
11:56 |
160 118-182 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
78.7 |
175 |
9.2 |
1:47:52 |
11:49 |
Walk |
20.9 |
117 |
1.3 |
28:46 |
22:28 |
Still |
0.1 |
- |
- |
5 |
- |
Pause |
0.4 |
- |
- |
34 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:19 |
9:20 |
40.11% |
More |
800m |
4:58 |
10:00 |
41.14% |
More |
1km |
6:13 |
10:00 |
42.84% |
More |
Mile |
10:10 |
10:10 |
44.55% |
More |
5k |
36:32 |
11:45 |
43.30% |
More |
5 miles |
1:04:30 |
12:54 |
40.02% |
More |
10k |
1:20:39 |
12:59 |
40.07% |
More |
10 miles |
2:11:24 |
13:08 |
40.45% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:11 |
11:11 |
40.48 |
5km |
37:13 |
11:59 |
42.50 |
5M |
1:01:37 |
12:19 |
41.89 |
10km |
1:17:35 |
12:29 |
41.66 |
10M |
2:08:29 |
12:51 |
41.37 |
Half |
2:51:03 |
13:03 |
40.55 |
20M |
4:27:52 |
13:24 |
40.66 |
Mara |
5:56:38 |
13:37 |
40.39 |
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