Tue 24th Mar 2020 at 1:00pm by GD
Run > General
-
Time
45:14
-
Miles
5.50
-
Min/mi
8:13
-
Pacing
56.8%
-
WAVA
56.11
-
Stride(cm)
125
-
Cals
826
-
Cadence
157
-
Surface
Road
Notes & Comments
last Dagnall run for a while...
8:54 9:10 7:56 7:29 8:02 3:42
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
2:17 |
2:17 |
9:07 |
153 106-160 |
0.50 |
4:25 |
2:08 |
8:32 |
157 154-160 |
0.75 |
6:41 |
2:16 |
9:05 |
156 154-158 |
1.00 |
8:54 |
2:13 |
8:53 |
154 124-160 |
1.25 |
11:10 |
2:15 |
9:01 |
151 148-156 |
1.50 |
13:29 |
2:20 |
9:19 |
153 150-156 |
1.75 |
15:48 |
2:18 |
9:13 |
155 154-158 |
2.00 |
18:04 |
2:16 |
9:06 |
154 154-156 |
2.25 |
20:04 |
2:00 |
7:59 |
155 148-158 |
2.50 |
21:58 |
1:54 |
7:36 |
157 156-160 |
2.75 |
23:52 |
1:54 |
7:36 |
158 154-164 |
3.00 |
26:04 |
2:12 |
8:47 |
156 144-160 |
3.25 |
30:24 |
4:21 +2:16
|
17:22 |
155 144-160 |
3.50 |
32:08 |
1:44 |
6:56 |
164 154-184 |
3.75 |
35:17 |
3:09 +1:19
|
12:35 |
158 120-164 |
4.00 |
37:04 |
1:47 |
7:07 |
162 156-166 |
4.25 |
39:15 |
2:12 |
8:48 |
158 156-160 |
4.50 |
41:16 |
2:00 |
8:00 |
161 158-164 |
4.75 |
43:09 |
1:54 |
7:36 |
158 156-160 |
5.00 |
45:06 |
1:56 |
7:45 |
159 158-160 |
5.25 |
47:01 |
1:55 |
7:40 |
160 158-160 |
5.50 |
48:47 |
1:47 |
7:07 |
161 160-162 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.5 |
157 |
5.5 |
45:00 |
8:37 |
Walk |
3.0 |
117 |
0 |
1:32 |
1:28:46 |
Pause |
4.4 |
- |
- |
2:16 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:45 |
47.82% |
More |
800m |
3:40 |
7:22 |
51.06% |
More |
1km |
4:39 |
7:29 |
52.53% |
More |
Mile |
7:33 |
7:33 |
55.12% |
More |
5k |
27:36 |
8:53 |
51.29% |
More |
5 miles |
44:23 |
8:53 |
51.89% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:25 |
7:25 |
56.12 |
5km |
24:41 |
7:57 |
57.36 |
5M |
40:53 |
8:11 |
56.32 |
10km |
51:29 |
8:17 |
55.82 |
10M |
1:25:15 |
8:32 |
55.69 |
Half |
1:53:30 |
8:40 |
54.89 |
20M |
2:57:44 |
8:53 |
55.55 |
Mara |
3:56:38 |
9:02 |
55.63 |
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