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Ian Williams aka Fetch
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Tue 10th Jan 2017 at 6:00pm by Winniefree
Run > Race
v windy
-
Time
49:40
-
Miles
4.40
-
Min/mi
11:17
-
Pacing
71%
-
WAVA
47.38
-
Stride(cm)
91
-
Cals
493
-
Cadence
157
-
Asc(m)
42
-
Hillscore
18
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 11:26(11:26/m) 119cal 5.25/6.7mph
2) 1m - 14:01(14:01/m) 97cal 4.28/7.66mph
3) 1m - 9:33(9:33/m) 118cal 6.29/7.24mph
4) 1m - 11:07(11:07/m) 112cal 5.4/7.37mph
5) 0.4m - 3:33(8:58/m) 47cal 6.7/9.1mph
11:26 14:01 9:33 11:07 3:33
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:24 |
1:24 |
11:12 |
155 122-166 |
1/0 |
0.25 |
2:45 |
1:21 |
10:45 |
156 156-158 |
4/0 |
0.38 |
4:01 |
1:16 |
10:11 |
158 154-164 |
5/0 |
0.50 |
5:53 |
1:52 |
14:54 |
152 146-156 |
9/0 |
0.63 |
7:15 |
1:22 |
10:59 |
158 154-162 |
4/0 |
0.75 |
8:44 |
1:29 |
11:48 |
156 154-160 |
6/0 |
0.88 |
10:13 |
1:29 |
11:54 |
155 154-156 |
3/0 |
1.00 |
11:47 |
1:34 |
12:29 |
156 154-156 |
8/0 |
1.13 |
13:26 |
1:40 |
13:17 |
154 152-156 |
7/0 |
1.25 |
15:06 |
1:40 |
13:17 |
151 148-156 |
10/0 |
1.38 |
17:21 |
2:15 |
18:03 |
128 102-146 |
18/0 |
1.50 |
19:18 |
1:57 |
15:34 |
142 106-150 |
15/0 |
1.63 |
21:31 |
2:12 |
17:40 |
129 104-154 |
17/0 |
1.75 |
23:31 |
2:00 |
16:00 |
136 110-166 |
7/0 |
1.88 |
24:46 |
1:16 |
10:05 |
164 150-172 |
1/9 |
2.00 |
25:48 |
1:02 |
8:15 |
169 166-172 |
0/13 |
2.13 |
26:53 |
1:05 |
8:41 |
170 168-172 |
0/10 |
2.25 |
28:00 |
1:07 |
8:58 |
168 166-170 |
0/14 |
2.38 |
29:08 |
1:08 |
9:03 |
167 164-170 |
0/15 |
2.50 |
30:17 |
1:09 |
9:08 |
169 168-172 |
0/17 |
2.63 |
31:22 |
1:06 |
8:45 |
166 162-170 |
0/13 |
2.75 |
32:32 |
1:09 |
9:15 |
164 162-166 |
0/6 |
2.88 |
33:58 |
1:26 |
11:28 |
156 148-162 |
6/0 |
3.00 |
35:21 |
1:23 |
11:04 |
156 148-166 |
3/2 |
3.13 |
37:11 |
1:50 |
14:39 |
145 102-154 |
18/0 |
3.25 |
39:44 |
2:33 |
20:23 |
128 102-156 |
16/0 |
3.38 |
41:21 |
1:37 |
12:58 |
152 148-156 |
9/1 |
3.50 |
42:43 |
1:22 |
10:54 |
159 150-166 |
5/7 |
3.63 |
43:49 |
1:06 |
8:51 |
170 168-172 |
0/15 |
3.75 |
44:56 |
1:07 |
8:55 |
167 162-172 |
0/15 |
3.88 |
45:59 |
1:03 |
8:26 |
169 168-172 |
0/9 |
4.00 |
47:03 |
1:04 |
8:29 |
172 170-174 |
0/13 |
4.13 |
48:08 |
1:05 |
8:40 |
168 164-170 |
0/8 |
4.25 |
49:16 |
1:08 |
9:04 |
164 162-166 |
0/5 |
4.38 |
50:25 |
1:09 |
9:14 |
165 162-168 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
90.4 |
159 |
4.2 |
45:40 |
10:58 |
Walk |
9.6 |
107 |
0.2 |
4:51 |
21:53 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:20 |
47.64% |
More |
800m |
4:14 |
8:32 |
51.21% |
More |
1km |
5:21 |
8:36 |
52.85% |
More |
Mile |
8:55 |
8:55 |
53.84% |
More |
5k |
35:02 |
11:17 |
47.25% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:20 |
10:20 |
46.42 |
5km |
34:21 |
11:03 |
48.19 |
5M |
56:52 |
11:22 |
47.12 |
10km |
1:11:36 |
11:31 |
46.59 |
10M |
1:58:35 |
11:52 |
46.42 |
Half |
2:37:52 |
12:03 |
46.17 |
20M |
4:07:14 |
12:22 |
45.45 |
Mara |
5:29:09 |
12:34 |
44.75 |
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