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Mon 17th Jun 2019 at 8:00am by runnyeyes
Run > General
-
Time
1:01:14
-
Miles
5.33
-
Min/mi
11:29
-
Pacing
40.5%
-
WAVA
50.80
-
Stride(cm)
80
-
Cals
522
-
Cadence
175
-
Asc(m)
86
-
Hillscore
1
-
Surface
Road
Notes & Comments
Around Walberswick again. Less dykes more sand dunes and beach. Hard on legs. Hard on head.
1) 1m - 11:20(11:20/m) 100cal 5.29/6.43mph
2) 1m - 10:43(10:43/m) 101cal 5.6/6.28mph
3) 1m - 13:04(13:04/m) 94cal 4.59/6.3mph
4) 1m - 11:26(11:26/m) 95cal 5.25/6.51mph
5) 1m - 10:59(10:59/m) 100cal 5.46/6.35mph
6) 0.33m - 3:42(11:08/m) 32cal 5.39/6.18mph
11:20 10:43 13:04 11:26 10:59 3:42
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:51 |
3:51 +43
|
15:25 |
177 116-190 |
7/4 |
0.50 |
6:29 |
2:38 |
10:33 |
181 176-184 |
3/9 |
0.75 |
9:34 |
3:05 +9
|
12:20 |
179 124-184 |
2/4 |
1.00 |
12:12 |
2:38 |
10:32 |
181 170-184 |
1/5 |
1.25 |
15:14 |
3:02 +18
|
12:06 |
173 112-186 |
4/4 |
1.50 |
17:53 |
2:39 |
10:37 |
180 176-184 |
1/6 |
1.75 |
22:04 |
4:11 +1:41
|
16:44 |
179 116-188 |
1/3 |
2.00 |
24:53 |
2:49 |
11:17 |
181 178-188 |
1/1 |
2.25 |
27:37 |
2:43 |
10:54 |
178 174-182 |
2/1 |
2.50 |
31:40 |
4:03 +1:20
|
16:11 |
178 116-188 |
2/1 |
2.75 |
40:43 |
9:04 +5:08
|
36:15 |
160 108-242 |
7/6 |
3.00 |
44:26 |
3:42 |
14:49 |
164 116-182 |
3/4 |
3.25 |
48:51 |
4:26 +1:31
|
17:43 |
176 132-184 |
1/4 |
3.50 |
53:10 |
4:19 +1:19
|
17:15 |
173 116-184 |
7/2 |
3.75 |
58:10 |
5:00 +2:11
|
20:01 |
179 116-188 |
7/3 |
4.00 |
1:01:27 |
3:17 +35
|
13:09 |
180 116-188 |
4/6 |
4.25 |
1:04:05 |
2:38 |
10:32 |
178 174-182 |
2/5 |
4.50 |
1:06:56 |
2:51 |
11:23 |
181 172-184 |
4/2 |
4.75 |
1:10:24 |
3:28 +45
|
13:50 |
180 122-188 |
5/0 |
5.00 |
1:13:33 |
3:09 +20
|
12:36 |
180 170-186 |
6/5 |
5.25 |
1:16:26 |
2:54 |
11:34 |
178 174-182 |
4/4 |
5.33 |
1:17:16 |
50 |
10:06 |
181 180-184 |
3/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
75.9 |
180 |
5.2 |
56:10 |
12:52 |
Walk |
12.3 |
120 |
0.2 |
10:44 |
1:05:48 |
Pause |
11.8 |
- |
- |
10:22 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:29 |
9:58 |
42.53% |
More |
800m |
5:07 |
10:18 |
46.73% |
More |
1km |
6:26 |
10:21 |
48.23% |
More |
Mile |
11:04 |
11:04 |
46.96% |
More |
5k |
45:36 |
14:41 |
39.49% |
More |
5 miles |
1:12:21 |
14:28 |
40.29% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:23 |
10:23 |
50.07 |
5km |
34:33 |
11:07 |
52.13 |
5M |
57:13 |
11:27 |
50.94 |
10km |
1:12:03 |
11:36 |
50.36 |
10M |
1:59:18 |
11:56 |
50.34 |
Half |
2:38:51 |
12:08 |
50.13 |
20M |
4:08:45 |
12:26 |
49.33 |
Mara |
5:31:10 |
12:38 |
48.55 |
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