- warm
-
Time
38:25
-
Miles
4.38
-
Min/mi
8:46
-
Pacing
88%
-
WAVA
55.96
-
Stride(cm)
116
-
Cals
514
-
Cadence
158
-
Surface
Mixed
Notes & Comments
Slow active recovery run - legs a little tired from yesterday's session
Split Summary
===
1) 1m - 8:22(8:22/m) 116cal 7.17/7.76mph
2) 1m - 8:53(8:53/m) 118cal 6.75/7.39mph
3) 1m - 8:47(8:47/m) 116cal 6.83/7.83mph
4) 1m - 9:08(9:08/m) 117cal 6.57/8.31mph
5) 0.38m - 3:14(8:31/m) 47cal 7.05/9.27mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:10 |
1:10 |
9:16 |
161 160-164 |
0.25 |
2:17 |
1:07 |
8:59 |
160 158-162 |
0.38 |
3:20 |
1:03 |
8:28 |
160 158-160 |
0.50 |
4:20 |
1:00 |
7:59 |
159 158-160 |
0.63 |
5:21 |
1:01 |
8:07 |
160 158-166 |
0.75 |
6:22 |
1:01 |
8:06 |
160 158-162 |
0.88 |
7:20 |
58 |
7:47 |
160 158-162 |
1.00 |
8:22 |
1:01 |
8:12 |
159 158-160 |
1.13 |
9:28 |
1:07 |
8:53 |
158 156-162 |
1.25 |
10:31 |
1:02 |
8:19 |
158 156-160 |
1.38 |
11:38 |
1:07 |
8:58 |
158 156-160 |
1.50 |
12:41 |
1:03 |
8:25 |
159 158-160 |
1.63 |
13:43 |
1:02 |
8:16 |
158 154-160 |
1.75 |
14:58 |
1:15 |
9:57 |
156 152-158 |
1.88 |
16:06 |
1:09 |
9:10 |
157 156-160 |
2.00 |
17:19 |
1:13 +5
|
9:42 |
157 156-158 |
2.13 |
18:37 |
1:18 |
10:24 |
156 152-158 |
2.25 |
19:51 |
1:14 |
9:52 |
155 152-156 |
2.38 |
20:58 |
1:07 |
8:54 |
155 154-158 |
2.50 |
22:02 |
1:04 |
8:34 |
156 154-158 |
2.63 |
23:09 |
1:07 |
8:54 |
156 152-160 |
2.75 |
24:05 |
56 |
7:28 |
159 158-160 |
2.88 |
25:07 |
1:02 |
8:15 |
158 156-160 |
3.00 |
26:06 |
1:00 |
7:59 |
158 158-160 |
3.13 |
27:13 |
1:07 |
8:54 |
158 156-160 |
3.25 |
28:21 |
1:08 |
9:06 |
157 156-158 |
3.38 |
29:53 |
1:32 |
12:16 |
154 148-158 |
3.50 |
31:01 |
1:08 |
9:04 |
157 154-160 |
3.63 |
32:04 |
1:03 |
8:23 |
158 156-160 |
3.75 |
33:07 |
1:03 |
8:20 |
158 156-160 |
3.88 |
34:12 |
1:05 |
8:37 |
159 156-162 |
4.00 |
35:14 |
1:03 |
8:23 |
158 156-160 |
4.13 |
36:16 |
1:01 |
8:09 |
159 158-162 |
4.25 |
37:16 |
1:00 |
8:01 |
158 152-160 |
4.38 |
38:24 |
1:08 |
9:06 |
158 152-160 |
4.38 |
38:29 |
5 |
18:13 |
158 158-158 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.7 |
158 |
4 |
34:31 |
8:37 |
Walk |
10.1 |
153 |
0.4 |
3:53 |
10:42 |
Pause |
0.2 |
- |
- |
5 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:45 |
44.00% |
More |
800m |
3:57 |
7:57 |
50.69% |
More |
1km |
4:58 |
7:59 |
52.61% |
More |
Mile |
8:13 |
8:13 |
53.92% |
More |
5k |
27:02 |
8:42 |
55.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:02 |
8:02 |
55.17 |
5km |
26:42 |
8:36 |
56.51 |
5M |
44:12 |
8:50 |
55.67 |
10km |
55:39 |
8:57 |
55.25 |
10M |
1:32:10 |
9:13 |
55.18 |
Half |
2:02:42 |
9:22 |
54.45 |
20M |
3:12:09 |
9:36 |
55.10 |
Mara |
4:15:50 |
9:46 |
55.18 |
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