Fri 20th Mar 2020 at 10:00am by RunHammyRun
Run > General
-
Time
3:21:48
-
Miles
23.66
-
Min/mi
8:32
-
Pacing
46%
-
WAVA
56.19
-
Stride(cm)
102
-
Cals
2367
-
Cadence
185
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:48(5:48/km) 63cal 10.34/11.49kmph
2) 1km - 5:40(5:40/km) 65cal 10.59/12.33kmph
3) 1km - 5:00(5:00/km) 62cal 11.98/12.63kmph
4) 1km - 4:55(4:55/km) 61cal 12.19/13.64kmph
5) 1km - 5:04(5:04/km) 63cal 11.83/12.97kmph
6) 1km - 5:02(5:02/km) 64cal 11.91/12.6kmph
7) 1km - 4:50(4:50/km) 64cal 12.42/14.04kmph
8) 1km - 4:46(4:46/km) 62cal 12.58/14.58kmph
9) 1km - 4:59(4:59/km) 65cal 12.03/12.9kmph
10) 1km - 5:23(5:23/km) 62cal 11.15/12.02kmph
11) 1km - 5:16(5:16/km) 61cal 11.4/12.53kmph
12) 1km - 5:10(5:10/km) 62cal 11.63/12.97kmph
13) 1km - 6:12(6:12/km) 64cal 9.67/14.44kmph
14) 1km - 6:22(6:22/km) 61cal 9.42/14.04kmph
15) 1km - 4:57(4:57/km) 65cal 12.11/13.44kmph
16) 1km - 5:07(5:07/km) 65cal 11.73/12.56kmph
17) 1km - 5:06(5:06/km) 63cal 11.77/13.33kmph
18) 1km - 4:55(4:55/km) 58cal 12.18/13.23kmph
19) 1km - 4:57(4:57/km) 60cal 12.14/13.4kmph
20) 1km - 7:31(7:31/km) 57cal 7.98/12.77kmph
21) 1km - 6:22(6:22/km) 54cal 9.42/13.13kmph
22) 1km - 4:42(4:42/km) 63cal 12.77/14.01kmph
23) 1km - 6:23(6:23/km) 59cal 9.41/13.6kmph
24) 1km - 7:09(7:09/km) 62cal 8.38/12.16kmph
25) 1km - 5:03(5:03/km) 63cal 11.88/13.91kmph
26) 1km - 5:17(5:17/km) 64cal 11.37/12.8kmph
27) 1km - 5:37(5:37/km) 61cal 10.67/13.81kmph
28) 1km - 4:56(4:56/km) 61cal 12.15/13.27kmph
29) 1km - 4:48(4:48/km) 65cal 12.48/13.47kmph
30) 1km - 4:53(4:53/km) 62cal 12.29/14.11kmph
31) 1km - 4:34(4:34/km) 62cal 13.12/14.68kmph
32) 1km - 4:46(4:46/km) 63cal 12.61/14.24kmph
33) 1km - 4:55(4:55/km) 64cal 12.19/14.18kmph
34) 1km - 4:56(4:56/km) 58cal 12.15/14.34kmph
35) 1km - 4:26(4:26/km) 62cal 13.53/14.61kmph
36) 1km - 5:17(5:17/km) 64cal 11.35/13.5kmph
37) 1km - 5:12(5:12/km) 63cal 11.52/13.23kmph
38) 1km - 5:05(5:05/km) 65cal 11.79/14.48kmph
39) 0.08km - 24(5:07/km) 5cal 11.72/14.31kmph
5:48 5:40 5:00 4:55 5:04 5:02 4:50 4:46 4:59 5:23 5:16 5:10 6:12 6:22 4:57 5:07 5:06 4:55 4:57 7:31 6:22 4:42 6:23 7:09 5:03 5:17 5:37 4:56 4:48 4:53 4:34 4:46 4:55 4:56 4:26 5:17 5:12 5:05 24
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
1.00 |
9:10 |
9:10 |
9:10 |
185 178-200 |
2.00 |
17:29 |
8:19 |
8:19 |
186 176-194 |
3.00 |
25:34 |
8:05 |
8:05 |
190 186-196 |
4.00 |
33:35 |
8:01 |
8:01 |
190 184-194 |
5.00 |
41:19 |
7:44 |
7:44 |
190 184-194 |
6.00 |
49:40 |
8:21 |
8:21 |
189 172-194 |
7.00 |
58:02 |
8:23 |
8:23 |
189 182-194 |
8.00 |
1:07:21 |
9:19 |
9:19 |
182 160-194 |
9.00 |
1:21:45 |
14:24 +5:00
|
14:24 |
179 88-196 |
10.00 |
1:30:14 |
8:29 +13
|
8:29 |
189 122-194 |
11.00 |
1:38:19 |
8:05 |
8:05 |
191 184-196 |
12.00 |
1:48:21 |
10:02 +1:55
|
10:02 |
189 168-200 |
13.00 |
2:02:03 |
13:41 +1:53
|
13:41 |
167 108-216 |
14.00 |
2:10:07 |
8:05 |
8:05 |
188 112-196 |
15.00 |
2:23:10 |
13:03 +1:53
|
13:03 |
166 98-248 |
16.00 |
2:31:29 |
8:19 |
8:19 |
192 182-204 |
17.00 |
2:40:24 |
8:54 |
8:54 |
186 106-196 |
18.00 |
2:48:03 |
7:39 |
7:39 |
193 188-198 |
19.00 |
2:55:56 |
7:53 +13
|
7:53 |
192 122-200 |
20.00 |
3:03:27 |
7:32 |
7:32 |
194 180-200 |
21.00 |
3:13:20 |
9:52 +1:47
|
9:52 |
191 122-200 |
22.00 |
3:20:42 |
7:22 |
7:22 |
197 180-202 |
23.00 |
3:29:15 |
8:34 |
8:34 |
187 120-196 |
23.66 |
3:34:40 |
5:25 |
8:12 |
191 184-200 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.3 |
188 |
23.3 |
3:14:59 |
8:49 |
Walk |
3.9 |
116 |
0.3 |
8:44 |
27:59 |
Still |
0.0 |
- |
- |
3 |
- |
Pause |
4.8 |
- |
- |
10:54 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:43 |
6:54 |
45.15% |
More |
800m |
3:30 |
7:03 |
51.05% |
More |
1km |
4:25 |
7:06 |
52.97% |
More |
Mile |
7:15 |
7:15 |
55.35% |
More |
5k |
23:55 |
7:42 |
57.01% |
More |
5 miles |
40:11 |
8:02 |
55.08% |
More |
10k |
50:26 |
8:07 |
54.76% |
More |
10 miles |
1:27:01 |
8:42 |
52.38% |
More |
Half |
1:59:33 |
9:08 |
50.39% |
More |
20 miles |
3:02:39 |
9:08 |
51.87% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:03 |
7:03 |
56.88 |
5km |
23:28 |
7:33 |
58.09 |
5M |
38:51 |
7:46 |
56.98 |
10km |
48:55 |
7:52 |
56.45 |
10M |
1:21:00 |
8:06 |
56.26 |
Half |
1:47:50 |
8:14 |
55.44 |
20M |
2:48:52 |
8:27 |
56.10 |
Mara |
3:44:50 |
8:35 |
56.18 |
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