Mon 20th Mar 2023 at 6:56pm by IanS
Run > General
-
Time
55:12
-
Miles
4.09
-
Min/mi
13:30
-
Pacing
73%
-
WAVA
38.21
-
Stride(cm)
86
-
Cals
461
-
Cadence
139
-
Asc(m)
112
-
Hillscore
4
-
Surface
Road
Notes & Comments
Wee plod down to meet L from Zumba
==========
Split Summary
===
1) 1mi - 11:37(11:37/mi) 127cal 5.17/6.59mph
2) 1mi - 12:31(12:31/mi) 116cal 4.79/6.89mph
3) 1mi - 13:18(13:18/mi) 111cal 4.51/6.72mph
4) 1mi - 16:03(16:03/mi) 99cal 3.74/6.55mph
5) 0.09mi - 1:43(18:32/mi) 8cal 3.24/3.67mph
11:37 12:31 13:18 16:03 1:43
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:47 |
1:47 |
14:15 |
140 112-164 |
9/0 |
0.25 |
3:32 |
1:45 |
14:01 |
140 114-162 |
6/11 |
0.38 |
5:01 |
1:29 |
11:52 |
152 118-162 |
5/6 |
0.50 |
6:26 |
1:25 |
11:24 |
156 120-164 |
8/9 |
0.63 |
7:44 |
1:17 |
10:19 |
160 160-164 |
1/11 |
0.75 |
9:04 |
1:21 |
10:46 |
160 156-164 |
1/12 |
0.88 |
10:22 |
1:18 |
10:21 |
160 158-164 |
1/11 |
1.00 |
11:36 |
1:14 |
9:51 |
162 160-164 |
9/4 |
1.13 |
13:18 |
1:43 |
13:40 |
137 118-164 |
3/6 |
1.25 |
14:58 |
1:40 |
13:19 |
138 118-166 |
22/10 |
1.38 |
16:39 |
1:40 |
13:21 |
133 112-162 |
7/3 |
1.50 |
18:06 |
1:27 |
11:38 |
148 120-164 |
9/23 |
1.63 |
19:22 |
1:16 |
10:09 |
161 158-162 |
5/7 |
1.75 |
20:44 |
1:22 |
10:58 |
154 122-166 |
8/5 |
1.88 |
22:07 |
1:23 |
11:04 |
149 116-162 |
11/5 |
2.00 |
24:07 |
2:00 |
15:58 |
130 112-160 |
2/4 |
2.13 |
25:30 |
1:23 |
11:03 |
156 110-164 |
1/17 |
2.25 |
26:46 |
1:17 |
10:13 |
161 160-164 |
6/2 |
2.38 |
27:58 |
1:11 |
9:31 |
161 160-162 |
0/17 |
2.50 |
29:16 |
1:18 |
10:26 |
158 124-166 |
9/13 |
2.63 |
30:59 |
1:43 |
13:47 |
136 118-162 |
14/2 |
2.75 |
32:50 |
1:51 |
14:45 |
134 116-162 |
6/7 |
2.88 |
35:50 |
3:00 +30
|
24:01 |
114 108-118 |
7/8 |
3.00 |
37:56 |
2:06 |
16:46 |
114 112-116 |
14/7 |
3.13 |
40:08 |
2:12 |
17:38 |
115 112-116 |
14/12 |
3.25 |
42:14 |
2:06 |
16:44 |
114 112-118 |
10/2 |
3.38 |
44:37 |
2:23 |
19:06 |
114 112-118 |
9/6 |
3.50 |
46:22 |
1:46 |
14:05 |
136 110-166 |
5/5 |
3.63 |
47:41 |
1:18 |
10:25 |
162 160-170 |
5/14 |
3.75 |
49:48 |
2:07 |
17:00 |
120 114-160 |
5/2 |
3.88 |
51:54 |
2:06 |
16:50 |
117 112-120 |
6/9 |
4.00 |
53:59 |
2:05 |
16:37 |
115 112-120 |
10/10 |
4.09 |
55:42 |
1:43 |
18:36 |
110 106-118 |
11/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
40.9 |
161 |
2.2 |
22:30 |
10:20 |
Walk |
58.2 |
116 |
1.9 |
32:41 |
17:31 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
0.9 |
- |
- |
30 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:21 |
9:26 |
37.58% |
More |
800m |
5:03 |
10:10 |
41.65% |
More |
1km |
6:27 |
10:22 |
42.55% |
More |
Mile |
11:04 |
11:04 |
42.08% |
More |
5k |
39:47 |
12:48 |
39.90% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:09 |
11:09 |
41.77 |
5km |
40:24 |
13:00 |
39.29 |
5M |
1:09:21 |
13:52 |
37.41 |
10km |
1:28:46 |
14:17 |
36.55 |
10M |
2:32:24 |
15:14 |
35.26 |
Half |
3:27:07 |
15:49 |
34.11 |
20M |
5:34:56 |
16:45 |
33.42 |
Mara |
7:35:10 |
17:22 |
32.79 |
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