Fri 31st Jan 2020 at 9:00am by RowlandH
Run > General
-
Time
1:48:29
-
Miles
13.40
-
Min/mi
8:06
-
Pacing
79%
-
WAVA
58.78
-
Stride(cm)
109
-
Cals
1775
-
Cadence
182
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:53(7:53/m) 132cal 7.61/8.2mph
2) 1m - 7:50(7:50/m) 132cal 7.65/8.87mph
3) 1m - 8:00(8:00/m) 134cal 7.5/8.33mph
4) 1m - 8:52(8:52/m) 129cal 6.77/8.08mph
5) 1m - 8:16(8:16/m) 133cal 7.26/8.41mph
6) 1m - 8:02(8:02/m) 134cal 7.46/8.08mph
7) 1m - 7:52(7:52/m) 132cal 7.63/7.91mph
8) 1m - 8:04(8:04/m) 133cal 7.44/8.75mph
9) 1m - 8:26(8:26/m) 134cal 7.11/9.6mph
10) 1m - 8:09(8:09/m) 131cal 7.37/8.39mph
11) 1m - 7:50(7:50/m) 132cal 7.66/8.45mph
12) 1m - 7:47(7:47/m) 133cal 7.71/8.6mph
13) 1m - 8:19(8:19/m) 131cal 7.21/8.64mph
14) 0.4m - 3:10(7:55/m) 55cal 7.57/9.87mph
7:53 7:50 8:00 8:52 8:16 8:02 7:52 8:04 8:26 8:09 7:50 7:47 8:19 3:10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
4:03 |
4:03 |
8:05 |
184 178-190 |
1.00 |
7:53 |
3:50 |
7:41 |
183 180-188 |
1.50 |
11:53 |
4:00 |
7:59 |
182 178-188 |
2.00 |
15:43 |
3:51 |
7:41 |
182 176-188 |
2.50 |
19:52 |
4:09 |
8:17 |
183 94-190 |
3.00 |
23:42 |
3:50 |
7:41 |
182 180-186 |
3.50 |
28:01 |
4:18 +7
|
8:36 |
179 142-186 |
4.00 |
32:58 |
4:57 +16
|
9:54 |
178 166-184 |
4.50 |
37:27 |
4:29 +7
|
8:58 |
178 172-186 |
5.00 |
41:20 |
3:53 |
7:46 |
183 176-190 |
5.50 |
45:22 |
4:02 |
8:05 |
185 180-190 |
6.00 |
49:23 |
4:01 |
8:01 |
178 92-186 |
6.50 |
53:32 |
4:09 +11
|
8:17 |
183 120-192 |
7.00 |
57:25 |
3:53 |
7:47 |
184 178-190 |
7.50 |
1:01:17 |
3:52 +1
|
7:43 |
179 170-184 |
8.00 |
1:05:30 |
4:13 |
8:27 |
182 176-186 |
8.50 |
1:10:06 |
4:37 +22
|
9:13 |
185 174-192 |
9.00 |
1:15:43 |
5:37 +1:23
|
11:13 |
181 162-190 |
9.50 |
1:19:46 |
4:03 |
8:07 |
179 120-184 |
10.00 |
1:23:52 |
4:06 |
8:11 |
184 182-186 |
10.50 |
1:27:45 |
3:53 |
7:47 |
183 174-188 |
11.00 |
1:31:40 |
3:55 |
7:50 |
186 176-190 |
11.50 |
1:35:27 |
3:47 |
7:33 |
186 182-190 |
12.00 |
1:39:44 |
4:17 +16
|
8:34 |
185 166-190 |
12.50 |
1:44:15 |
4:31 +6
|
9:02 |
186 114-192 |
13.00 |
1:48:14 |
3:59 +4
|
7:58 |
186 178-190 |
13.40 |
1:51:43 |
3:29 +20
|
8:46 |
186 180-190 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.9 |
183 |
13.3 |
1:49:24 |
8:18 |
Walk |
0.9 |
115 |
0.1 |
1:03 |
16:30 |
Still |
0.0 |
- |
- |
2 |
- |
Pause |
1.1 |
- |
- |
1:14 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:11 |
44.71% |
More |
800m |
3:43 |
7:28 |
49.99% |
More |
1km |
4:39 |
7:29 |
52.11% |
More |
Mile |
7:37 |
7:37 |
54.26% |
More |
5k |
24:27 |
7:52 |
57.47% |
More |
5 miles |
41:15 |
8:15 |
55.37% |
More |
10k |
51:02 |
8:13 |
55.86% |
More |
10 miles |
1:23:28 |
8:21 |
56.40% |
More |
Half |
1:49:13 |
8:20 |
57.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:56 |
6:56 |
59.58 |
5km |
23:02 |
7:25 |
61.00 |
5M |
38:09 |
7:38 |
59.87 |
10km |
48:02 |
7:44 |
59.35 |
10M |
1:19:33 |
7:57 |
59.18 |
Half |
1:45:55 |
8:05 |
58.34 |
20M |
2:45:51 |
8:18 |
59.03 |
Mara |
3:40:49 |
8:26 |
59.12 |
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