-
Time
38:04
-
Miles
5.29
-
Min/mi
7:12
-
Pacing
61%
-
WAVA
68.47
-
Stride(cm)
134
-
Cals
594
-
Cadence
166
-
Surface
Mixed
Notes & Comments
Pyramid Session with David Reader - 1’, 30s recovery, 2’, 1’ recovery; 3’, 1.5’ recovery; 4’, 2’ recovery; 5’, 2.5’ recovery; 4’, 2’ recovery; 3’, 1.5’ recovery; 2’, 1’ recovery.
Split Summary
===
1) 0.17m - 1:21(8:01/m) 19cal 7.48/9.83mph
2) 0.33m - 2:01(6:03/m) 38cal 9.91/11.17mph
3) 0.11m - 1:03(9:20/m) 13cal 6.42/9.58mph
4) 0.49m - 3:01(6:12/m) 54cal 9.68/10.29mph
5) 0.18m - 1:36(9:01/m) 21cal 6.65/10.21mph
6) 0.62m - 4:02(6:29/m) 72cal 9.26/10.31mph
7) 0.26m - 2:07(8:16/m) 29cal 7.26/8.75mph
8) 0.76m - 5:02(6:37/m) 88cal 9.08/9.83mph
9) 0.26m - 2:50(11:02/m) 27cal 5.44/8.75mph
10) 0.64m - 4:02(6:19/m) 73cal 9.5/10.14mph
11) 0.22m - 2:12(10:06/m) 22cal 5.94/9.56mph
12) 0.49m - 3:01(6:10/m) 56cal 9.72/16.55mph
13) 0.16m - 1:36(10:13/m) 14cal 5.88/9.46mph
14) 0.33m - 2:02(6:04/m) 39cal 9.89/13.75mph
15) 0.08m - 1:01(12:25/m) 7cal 4.83/11.33mph
16) 0.18m - 1:02(5:39/m) 21cal 10.61/13.32mph
17) 0.02m - 6(6:31/m) 1cal 9.22/10.79mph
1:21 2:01 1:03 3:01 1:36 4:02 2:07 5:02 2:50 4:02 2:12 3:01 1:36 2:02 1:01 1:02 6
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
3:24 |
3:24 +1:34
|
13:34 |
164 160-174 |
0.50 |
4:55 |
1:32 |
6:07 |
171 170-172 |
0.75 |
6:54 |
1:59 |
7:55 |
166 156-172 |
1.00 |
8:24 |
1:30 |
5:59 |
169 166-174 |
1.25 |
10:21 |
1:57 |
7:49 |
165 152-172 |
1.50 |
12:03 |
1:42 |
6:46 |
170 162-176 |
1.75 |
13:36 |
1:33 |
6:11 |
168 164-172 |
2.00 |
15:31 |
1:56 |
7:42 |
164 152-174 |
2.25 |
17:20 |
1:48 |
7:14 |
164 160-172 |
2.50 |
19:00 |
1:41 |
6:43 |
170 166-174 |
2.75 |
20:38 |
1:37 |
6:29 |
167 162-170 |
3.00 |
22:52 |
2:14 |
8:58 |
163 100-172 |
3.25 |
25:06 |
2:14 |
8:55 |
164 160-174 |
3.50 |
26:40 |
1:35 |
6:18 |
168 166-170 |
3.75 |
28:14 |
1:33 |
6:14 |
169 166-170 |
4.00 |
30:33 |
2:19 |
9:17 |
158 108-170 |
4.25 |
32:09 |
1:36 |
6:26 |
169 162-174 |
4.50 |
33:44 |
1:34 |
6:16 |
169 166-170 |
4.75 |
35:52 |
2:08 |
8:32 |
163 106-172 |
5.00 |
37:25 |
1:34 |
6:15 |
170 168-172 |
5.25 |
39:24 |
1:59 |
7:56 |
163 92-178 |
5.29 |
39:39 |
15 |
6:12 |
174 172-174 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.8 |
167 |
5.2 |
38:23 |
7:21 |
Walk |
3.2 |
103 |
0.1 |
1:16 |
19:53 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:26 |
5:48 |
58.85% |
More |
800m |
3:04 |
6:11 |
65.27% |
More |
1km |
3:53 |
6:14 |
67.37% |
More |
Mile |
6:41 |
6:41 |
66.38% |
More |
5k |
22:01 |
7:05 |
68.52% |
More |
5 miles |
36:00 |
7:12 |
68.36% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:31 |
6:31 |
68.01 |
5km |
21:39 |
6:58 |
69.70 |
5M |
35:51 |
7:10 |
68.63 |
10km |
45:09 |
7:16 |
68.10 |
10M |
1:14:46 |
7:29 |
68.03 |
Half |
1:39:32 |
7:36 |
67.12 |
20M |
2:35:52 |
7:48 |
67.92 |
Mara |
3:27:32 |
7:55 |
68.02 |
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