- warm
-
Time
51:29
-
Miles
6.53
-
Min/mi
7:53
-
Pacing
91%
-
WAVA
65.26
-
Stride(cm)
123
-
Cals
827
-
Cadence
166
-
Asc(m)
122
-
Hillscore
4
-
Surface
Road
Notes & Comments
1m warm/cool 5 x 7:20 pace!!felt hard but managed avg 7:36 pace
===
1) 1m - 8:35(8:35/m) 125cal 6.99/7.64mph
2) 1m - 7:52(7:52/m) 126cal 7.63/7.95mph
3) 1m - 7:38(7:38/m) 127cal 7.86/8.43mph
4) 1m - 7:28(7:28/m) 126cal 8.04/8.56mph
5) 1m - 7:38(7:38/m) 127cal 7.87/8.35mph
6) 1m - 7:23(7:23/m) 127cal 8.13/8.6mph
7) 0.53m - 4:55(9:21/m) 69cal 6.42/8.58mph
8:35 7:52 7:38 7:28 7:38 7:23 4:55
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:16 |
2:16 |
9:03 |
158 152-162 |
4/3 |
0.50 |
4:22 |
2:06 |
8:26 |
160 156-162 |
1/6 |
0.75 |
6:32 |
2:10 |
8:41 |
159 154-162 |
6/3 |
1.00 |
8:34 |
2:02 |
8:07 |
163 162-166 |
7/1 |
1.25 |
10:33 |
1:59 |
7:55 |
167 164-170 |
4/2 |
1.50 |
12:30 |
1:57 |
7:49 |
167 162-172 |
8/2 |
1.75 |
14:29 |
1:59 |
7:57 |
165 162-168 |
8/2 |
2.00 |
16:26 |
1:57 |
7:48 |
167 162-170 |
9/2 |
2.25 |
18:19 |
1:52 |
7:29 |
168 164-170 |
6/2 |
2.50 |
20:09 |
1:50 |
7:21 |
169 166-172 |
4/5 |
2.75 |
22:05 |
1:56 |
7:46 |
169 166-172 |
7/2 |
3.00 |
24:04 |
1:59 |
7:56 |
171 168-172 |
8/2 |
3.25 |
25:53 |
1:49 |
7:15 |
169 166-170 |
1/8 |
3.50 |
27:48 |
1:54 |
7:38 |
167 160-170 |
2/5 |
3.75 |
29:34 |
1:47 |
7:06 |
168 164-172 |
1/10 |
4.00 |
31:32 |
1:58 |
7:53 |
165 150-170 |
3/6 |
4.25 |
33:30 |
1:58 |
7:51 |
168 158-170 |
4/5 |
4.50 |
35:20 |
1:50 |
7:20 |
168 166-172 |
1/12 |
4.75 |
37:12 |
1:52 |
7:29 |
168 164-170 |
3/9 |
5.00 |
39:10 |
1:58 |
7:51 |
170 164-174 |
12/3 |
5.25 |
41:02 |
1:52 |
7:29 |
169 162-172 |
1/7 |
5.50 |
42:56 |
1:54 |
7:36 |
169 164-172 |
4/6 |
5.75 |
44:45 |
1:49 |
7:18 |
173 170-176 |
2/2 |
6.00 |
46:33 |
1:48 |
7:10 |
174 168-180 |
3/4 |
6.25 |
48:57 |
2:24 |
9:38 |
158 118-174 |
1/4 |
6.50 |
51:14 |
2:16 |
9:05 |
160 152-164 |
6/3 |
6.53 |
51:29 |
15 |
9:33 |
157 156-158 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.1 |
166 |
6.5 |
51:01 |
7:51 |
Walk |
0.9 |
130 |
0 |
28 |
17:55 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
7:00 |
50.06% |
More |
800m |
3:36 |
7:14 |
57.64% |
More |
1km |
4:30 |
7:15 |
59.86% |
More |
Mile |
7:21 |
7:21 |
62.28% |
More |
5k |
23:19 |
7:30 |
66.93% |
More |
5 miles |
37:58 |
7:36 |
67.10% |
More |
10k |
48:37 |
7:49 |
65.53% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:03 |
7:03 |
64.96 |
5km |
23:26 |
7:33 |
66.58 |
5M |
38:48 |
7:46 |
65.67 |
10km |
48:51 |
7:52 |
65.22 |
10M |
1:20:53 |
8:05 |
65.22 |
Half |
1:47:41 |
8:13 |
64.37 |
20M |
2:48:38 |
8:26 |
65.13 |
Mara |
3:44:31 |
8:34 |
65.23 |
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