Wed 13th Jan 2021 at 4:00pm by dgalswor
Run > General
-
Time
1:47:39
-
Miles
11.47
-
Min/mi
9:23
-
Pacing
27%
-
WAVA
57.69
-
Stride(cm)
96
-
Cals
1246
-
Cadence
178
-
Asc(m)
110
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:42(6:42/km) 68cal 8.96/10.14kmph
2) 1km - 6:19(6:19/km) 69cal 9.49/9.91kmph
3) 1km - 6:17(6:17/km) 68cal 9.55/9.98kmph
4) 1km - 6:20(6:20/km) 68cal 9.48/10.08kmph
5) 1km - 6:04(6:04/km) 68cal 9.88/10.14kmph
6) 1km - 5:58(5:58/km) 67cal 10.07/10.45kmph
7) 1km - 6:04(6:04/km) 66cal 9.9/11.35kmph
8) 1km - 4:51(4:51/km) 68cal 12.37/12.73kmph
9) 1km - 4:42(4:42/km) 68cal 12.77/13.07kmph
10) 1km - 4:39(4:39/km) 69cal 12.91/13.07kmph
11) 1km - 4:33(4:33/km) 68cal 13.2/13.47kmph
12) 1km - 4:26(4:26/km) 67cal 13.54/13.84kmph
13) 0.17km - 1:31(8:59/km) 9cal 6.69/13.54kmph
14) 0km - 2(15:19/km) 3.92/4.27kmph
15) 1km - 6:35(6:35/km) 66cal 9.11/10.21kmph
16) 1km - 6:05(6:05/km) 68cal 9.86/10.18kmph
17) 1km - 6:19(6:19/km) 66cal 9.5/11.05kmph
18) 1km - 6:07(6:07/km) 68cal 9.8/10.71kmph
19) 1km - 6:19(6:19/km) 68cal 9.5/10.25kmph
20) 1km - 6:00(6:00/km) 67cal 10.01/10.61kmph
21) 0.29km - 1:47(6:04/km) 20cal 9.89/10.61kmph
6:42 6:19 6:17 6:20 6:04 5:58 6:04 4:51 4:42 4:39 4:33 4:26 1:31 2 6:35 6:05 6:19 6:07 6:19 6:00 1:47
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:27 |
5:27 |
10:54 |
170 160-178 |
3/6 |
1.00 |
10:34 |
5:07 |
10:14 |
175 168-182 |
6/4 |
1.50 |
15:38 |
5:04 |
10:08 |
177 174-182 |
2/3 |
2.00 |
20:42 |
5:04 |
10:08 |
178 170-182 |
8/7 |
2.50 |
25:46 |
5:04 |
10:09 |
177 166-180 |
6/5 |
3.00 |
30:40 |
4:54 |
9:48 |
177 172-180 |
4/4 |
3.50 |
35:31 |
4:51 |
9:41 |
177 172-180 |
6/3 |
4.00 |
40:22 |
4:51 |
9:43 |
176 168-182 |
1/12 |
4.50 |
47:26 |
7:03 +2:32
|
14:07 |
179 110-188 |
3/3 |
5.00 |
51:20 |
3:54 |
7:48 |
188 184-194 |
4/3 |
5.50 |
55:08 |
3:48 |
7:36 |
188 186-190 |
3/4 |
6.00 |
58:52 |
3:44 |
7:29 |
188 186-190 |
3/2 |
6.50 |
1:02:34 |
3:41 |
7:22 |
188 184-192 |
4/3 |
7.00 |
1:06:09 |
3:36 |
7:12 |
189 186-194 |
3/4 |
7.50 |
1:15:28 |
9:19 +5:35
|
18:37 |
189 120-194 |
4/3 |
8.00 |
1:22:11 |
6:43 +52
|
13:26 |
166 112-176 |
11/3 |
8.50 |
1:27:06 |
4:55 |
9:50 |
175 170-184 |
6/6 |
9.00 |
1:32:00 |
4:54 |
9:47 |
178 166-180 |
5/4 |
9.50 |
1:37:05 |
5:05 |
10:10 |
174 116-184 |
2/10 |
10.00 |
1:42:54 |
5:49 +50
|
11:38 |
176 120-184 |
9/7 |
10.50 |
1:48:11 |
5:17 +12
|
10:33 |
174 120-178 |
4/2 |
11.00 |
1:53:07 |
4:57 |
9:54 |
176 122-182 |
3/4 |
11.47 |
1:57:40 |
4:33 |
9:34 |
180 172-186 |
4/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
90.3 |
178 |
11.4 |
1:45:36 |
9:53 |
Walk |
3.4 |
118 |
0.1 |
4:18 |
1:12:38 |
Still |
0.5 |
- |
- |
34 |
- |
Pause |
5.8 |
- |
- |
7:12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:57 |
51.03% |
More |
800m |
3:32 |
7:06 |
59.69% |
More |
1km |
4:25 |
7:06 |
62.15% |
More |
Mile |
7:11 |
7:11 |
64.83% |
More |
5k |
23:08 |
7:27 |
68.61% |
More |
5 miles |
44:03 |
8:49 |
58.90% |
More |
10k |
56:23 |
9:04 |
57.55% |
More |
10 miles |
1:42:15 |
10:13 |
52.56% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:06 |
8:06 |
57.50 |
5km |
26:58 |
8:41 |
58.86 |
5M |
44:39 |
8:56 |
58.10 |
10km |
56:13 |
9:03 |
57.72 |
10M |
1:33:05 |
9:19 |
57.73 |
Half |
2:03:56 |
9:28 |
57.00 |
20M |
3:14:04 |
9:42 |
57.68 |
Mara |
4:18:23 |
9:52 |
57.77 |
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