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-
Time
33:10
-
Miles
4.26
-
Min/mi
7:47
-
Pacing
32.4%
-
WAVA
53.63
-
Stride(cm)
121
-
Cals
642
-
Cadence
171
-
Asc(m)
84
-
Hillscore
9
-
Surface
Road
Notes & Comments
1) 1mi - 8:09(8:09/mi) 148cal 7.37/8.45mph
2) 1mi - 7:44(7:44/mi) 153cal 7.76/8.56mph
3) 1mi - 7:37(7:37/mi) 152cal 7.88/9.68mph
4) 1mi - 7:36(7:36/mi) 150cal 7.9/8.58mph
5) 0.26mi - 2:05(8:03/mi) 39cal 7.46/8.41mph
Easy Bertram's. Was going to get up at 6:30 and run early again, but didn't and so had some food and coffee and ran a little later. Stomach felt a little slosh-y at the start of this, but better by the end. Nice to get out to Bertram's, had been a while & while cloudy out, it also is so green from all the rain we've been getting.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:08 |
1:08 |
9:06 |
175 118-192 |
6/6 |
0.25 |
2:07 |
59 |
7:50 |
176 170-180 |
1/7 |
0.38 |
3:07 |
1:00 |
7:59 |
175 172-178 |
2/5 |
0.50 |
4:07 |
1:00 |
8:03 |
174 172-180 |
1/7 |
0.63 |
5:14 |
1:07 |
8:58 |
173 170-178 |
5/5 |
0.75 |
6:40 |
1:25 +19
|
11:22 |
173 170-178 |
6/1 |
0.88 |
7:35 |
55 |
7:19 |
175 172-178 |
9/2 |
1.00 |
8:27 |
53 |
7:01 |
173 170-176 |
2/5 |
1.13 |
9:23 |
56 |
7:30 |
175 170-178 |
3/5 |
1.25 |
10:20 |
57 |
7:33 |
174 170-176 |
2/7 |
1.38 |
11:14 |
54 |
7:15 |
173 170-174 |
1/7 |
1.50 |
12:11 |
56 |
7:32 |
172 170-174 |
1/4 |
1.63 |
13:13 |
1:02 |
8:20 |
170 164-172 |
1/3 |
1.75 |
14:16 |
1:03 |
8:22 |
169 166-170 |
8/1 |
1.88 |
15:14 |
58 |
7:40 |
170 168-172 |
7/1 |
2.00 |
16:11 |
57 |
7:40 |
170 168-170 |
3/1 |
2.13 |
19:55 |
3:44 +2:53
|
29:54 |
168 164-170 |
0/11 |
2.25 |
21:02 |
1:07 |
8:54 |
170 166-172 |
10/5 |
2.38 |
22:00 |
58 |
7:43 |
170 168-170 |
7/2 |
2.50 |
22:55 |
55 |
7:20 |
171 170-172 |
0/5 |
2.63 |
23:47 |
52 |
7:00 |
172 170-174 |
0/8 |
2.75 |
24:42 |
55 |
7:17 |
171 166-176 |
3/5 |
2.88 |
25:37 |
55 |
7:17 |
171 170-174 |
3/1 |
3.00 |
26:41 |
1:04 |
8:32 |
170 168-174 |
8/1 |
3.13 |
27:37 |
56 |
7:28 |
171 170-174 |
3/0 |
3.25 |
28:33 |
57 |
7:34 |
170 168-172 |
6/2 |
3.38 |
29:33 |
59 |
7:54 |
169 166-172 |
6/0 |
3.50 |
30:27 |
54 |
7:16 |
170 166-172 |
2/4 |
3.63 |
31:20 |
53 |
7:06 |
171 168-176 |
0/8 |
3.75 |
32:18 |
57 |
7:40 |
170 168-172 |
3/4 |
3.88 |
33:18 |
1:01 |
8:05 |
168 166-170 |
6/1 |
4.00 |
34:16 |
58 |
7:43 |
169 166-174 |
4/1 |
4.13 |
35:21 |
1:05 |
8:38 |
169 166-174 |
5/1 |
4.25 |
36:18 |
57 |
7:37 |
169 166-170 |
3/2 |
4.26 |
36:22 |
4 |
7:18 |
170 170-170 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.8 |
171 |
4.3 |
33:07 |
8:32 |
Walk |
0.1 |
118 |
0 |
3 |
20:43 |
Pause |
8.1 |
- |
- |
3:12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:02 |
41.14% |
More |
800m |
3:35 |
7:12 |
47.09% |
More |
1km |
4:31 |
7:17 |
49.15% |
More |
Mile |
7:30 |
7:30 |
51.57% |
More |
5k |
26:29 |
8:31 |
48.39% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:08 |
7:08 |
54.21 |
5km |
23:44 |
7:38 |
54.00 |
5M |
39:18 |
7:52 |
53.60 |
10km |
49:29 |
7:58 |
53.35 |
10M |
1:21:57 |
8:12 |
52.78 |
Half |
1:49:06 |
8:20 |
52.25 |
20M |
2:50:51 |
8:33 |
52.53 |
Mara |
3:47:28 |
8:41 |
52.97 |
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