Sat 11th Sep 2021 at 9:01am by Mr AL
Run > General
-
Time
45:45
-
Miles
4.00
-
Min/mi
11:26
-
Pacing
83%
-
WAVA
43.92
-
Stride(cm)
87
-
Cals
519
-
Cadence
163
-
Asc(m)
136
-
Hillscore
7
-
Surface
Road
Notes & Comments
2 comments
With RR. Felt OK, but very gentle....
Split Summary
===
1) 1m - 11:41(11:41/m) 130cal 5.14/15.61mph
2) 1m - 11:22(11:22/m) 129cal 5.28/5.66mph
3) 1m - 11:14(11:14/m) 131cal 5.34/5.74mph
4) 1m - 11:28(11:29/m) 129cal 5.23/5.51mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:33 |
1:33 |
12:24 |
162 158-164 |
7/6 |
0.25 |
3:03 |
1:30 |
11:59 |
165 162-168 |
3/0 |
0.38 |
5:25 |
2:22 +1:00
|
18:59 |
165 162-168 |
18/7 |
0.50 |
6:49 |
1:24 |
11:12 |
163 162-164 |
6/5 |
0.63 |
8:22 |
1:32 |
12:20 |
161 160-162 |
3/6 |
0.75 |
9:44 |
1:23 |
11:01 |
163 160-166 |
6/2 |
0.88 |
11:05 |
1:21 |
10:49 |
164 162-166 |
2/8 |
1.00 |
12:40 |
1:34 |
12:35 |
162 154-164 |
1/8 |
1.13 |
14:07 |
1:27 |
11:36 |
162 162-164 |
11/0 |
1.25 |
15:33 |
1:26 |
11:25 |
163 158-164 |
2/9 |
1.38 |
16:56 |
1:23 |
11:04 |
164 162-166 |
7/1 |
1.50 |
18:19 |
1:23 |
11:07 |
165 164-166 |
15/1 |
1.63 |
19:42 |
1:23 |
11:03 |
164 162-166 |
5/2 |
1.75 |
21:14 |
1:32 |
12:16 |
158 116-166 |
1/15 |
1.88 |
22:38 |
1:24 |
11:14 |
162 158-164 |
3/1 |
2.00 |
24:03 |
1:25 |
11:20 |
162 160-162 |
4/9 |
2.13 |
25:24 |
1:21 |
10:45 |
165 164-166 |
4/6 |
2.25 |
26:45 |
1:21 |
10:52 |
163 160-166 |
3/4 |
2.38 |
28:13 |
1:28 |
11:41 |
164 162-166 |
5/5 |
2.50 |
29:36 |
1:23 |
11:02 |
163 162-164 |
1/9 |
2.63 |
30:58 |
1:22 |
10:58 |
163 162-166 |
3/9 |
2.75 |
32:27 |
1:29 |
11:52 |
161 156-164 |
8/1 |
2.88 |
33:54 |
1:27 |
11:36 |
164 162-166 |
5/4 |
3.00 |
35:18 |
1:24 |
11:13 |
165 162-170 |
4/4 |
3.13 |
36:42 |
1:24 |
11:14 |
165 164-166 |
9/3 |
3.25 |
38:07 |
1:25 |
11:20 |
164 154-166 |
7/5 |
3.38 |
39:43 |
1:36 |
12:48 |
158 152-162 |
4/4 |
3.50 |
41:11 |
1:28 |
11:41 |
163 162-164 |
2/6 |
3.63 |
42:36 |
1:25 |
11:22 |
163 162-164 |
1/3 |
3.75 |
43:59 |
1:23 |
11:04 |
164 162-166 |
7/2 |
3.88 |
45:24 |
1:25 |
11:16 |
162 162-162 |
6/4 |
4.00 |
46:46 |
1:22 |
11:12 |
161 156-162 |
3/21 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:40 |
10:43 |
32.43% |
More |
800m |
5:28 |
11:00 |
37.58% |
More |
1km |
6:52 |
11:03 |
38.99% |
More |
Mile |
11:12 |
11:12 |
40.52% |
More |
5k |
35:21 |
11:23 |
43.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:31 |
10:31 |
43.19 |
5km |
35:00 |
11:16 |
44.20 |
5M |
57:57 |
11:35 |
43.58 |
10km |
1:12:58 |
11:45 |
43.27 |
10M |
2:00:50 |
12:05 |
43.25 |
Half |
2:40:53 |
12:17 |
42.68 |
20M |
4:11:56 |
12:36 |
43.19 |
Mara |
5:35:26 |
12:48 |
43.26 |
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Glad you took it easy xx
gently does it ....