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Sat 14th May 2016 at 8:00am by BigEvilC
Run > Race
-
Time
42:59
-
Miles
6.21
-
Min/mi
6:55
-
Pacing
91.2%
-
WAVA
70.23
-
Stride(cm)
137
-
Cals
951
-
Cadence
170
-
Asc(m)
42
-
Surface
Road
Notes & Comments
not bad 10k race slipped on gravel 1.5 miles in which put me off stride and struggled a bit thereafter (slower than thursday's tempo run in parts). room for 2 mins improvement on this
Split Summary
===
1) 1m - 6:51(6:51/m) 153cal 8.77/9.83mph
2) 0.55m - 3:44(6:47/m) 86cal 8.85/9.5mph
3) 0.46m - 3:25(7:24/m) 74cal 8.11/9.43mph
4) 1m - 6:57(6:57/m) 153cal 8.64/10.4mph
5) 1m - 7:07(7:07/m) 159cal 8.43/9.27mph
6) 1m - 7:16(7:16/m) 154cal 8.26/9.33mph
7) 1m - 7:11(7:11/m) 161cal 8.34/10.04mph
8) 0.07m - 31(7:29/m) 11cal 8.01/10.81mph
6:51 3:44 3:25 6:57 7:07 7:16 7:11 31
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
1:46 |
1:46 |
7:03 |
172 126-180 |
0.50 |
3:26 |
1:40 |
6:42 |
173 170-174 |
0.75 |
5:14 |
1:48 |
7:11 |
172 168-174 |
1.00 |
6:51 |
1:37 |
6:26 |
172 168-174 |
1.25 |
8:30 |
1:40 |
6:39 |
173 170-176 |
1.50 |
10:13 |
1:43 |
6:52 |
171 168-174 |
1.75 |
12:00 |
1:46 |
7:05 |
170 166-174 |
2.00 |
13:53 |
1:53 |
7:33 |
172 168-176 |
2.25 |
15:42 |
1:49 |
7:16 |
172 168-176 |
2.50 |
17:27 |
1:46 |
7:03 |
171 168-176 |
2.75 |
19:10 |
1:43 |
6:51 |
170 166-174 |
3.00 |
20:51 |
1:41 |
6:44 |
170 166-172 |
3.25 |
22:34 |
1:43 |
6:54 |
170 166-172 |
3.50 |
24:18 |
1:44 |
6:55 |
168 164-174 |
3.75 |
26:01 |
1:43 |
6:52 |
169 164-174 |
4.00 |
27:57 |
1:55 |
7:42 |
167 164-172 |
4.25 |
29:51 |
1:54 |
7:36 |
168 164-172 |
4.50 |
31:44 |
1:54 |
7:35 |
168 166-172 |
4.75 |
33:35 |
1:51 |
7:23 |
169 166-172 |
5.00 |
35:14 |
1:39 |
6:35 |
170 166-174 |
5.25 |
37:01 |
1:47 |
7:08 |
168 166-174 |
5.50 |
38:47 |
1:46 |
7:05 |
167 164-172 |
5.75 |
40:31 |
1:44 |
6:54 |
167 162-172 |
6.00 |
42:25 |
1:55 |
7:39 |
168 166-172 |
6.07 |
42:57 |
32 |
7:39 |
172 168-184 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
169 |
6.1 |
42:57 |
7:05 |
Walk |
0.0 |
126 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:34 |
6:18 |
53.44% |
More |
800m |
3:13 |
6:28 |
61.31% |
More |
1km |
4:01 |
6:27 |
64.68% |
More |
Mile |
6:38 |
6:38 |
67.30% |
More |
5k |
21:26 |
6:54 |
69.26% |
More |
5 miles |
35:08 |
7:02 |
68.89% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:01 |
6:01 |
74.18 |
5km |
20:23 |
6:34 |
72.82 |
5M |
34:02 |
6:48 |
71.12 |
10km |
43:01 |
6:55 |
70.25 |
10M |
1:11:49 |
7:11 |
69.09 |
Half |
1:36:03 |
7:20 |
68.18 |
20M |
2:31:31 |
7:35 |
67.60 |
Mara |
3:22:40 |
7:44 |
67.57 |
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