Sun 21st May 2017 at 9:00am by Metro_Nome
Run > General
-
Time
5:43:43
-
Miles
26.54
-
Min/mi
12:57
-
Pacing
68%
-
WAVA
39.56
-
Stride(cm)
77
-
Cals
2517
-
Cadence
162
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 6:23(10:16/m) 70cal 5.85/6.43mph
2) 0.62m - 6:31(10:30/m) 71cal 5.72/5.95mph
3) 0.62m - 6:35(10:36/m) 70cal 5.66/5.78mph
4) 0.62m - 6:26(10:21/m) 70cal 5.79/6.2mph
5) 0.62m - 6:13(10:00/m) 69cal 6/6.2mph
6) 0.62m - 6:12(9:59/m) 70cal 6.01/6.3mph
7) 0.62m - 6:06(9:49/m) 69cal 6.11/6.37mph
8) 0.62m - 6:16(10:05/m) 70cal 5.95/6.47mph
9) 0.62m - 6:30(10:28/m) 71cal 5.73/6.16mph
10) 0.62m - 6:16(10:05/m) 70cal 5.95/6.22mph
11) 0.62m - 6:43(10:48/m) 71cal 5.55/6.1mph
12) 0.62m - 9:05(14:38/m) 67cal 4.1/6.82mph
13) 0.62m - 6:22(10:15/m) 70cal 5.85/6.26mph
14) 0.62m - 7:11(11:34/m) 66cal 5.19/5.89mph
15) 0.62m - 9:39(15:32/m) 61cal 3.86/5.74mph
16) 0.62m - 6:51(11:01/m) 71cal 5.45/5.66mph
17) 0.62m - 6:42(10:47/m) 71cal 5.56/5.72mph
18) 0.62m - 7:40(12:21/m) 67cal 4.86/5.68mph
19) 0.62m - 10:01(16:07/m) 62cal 3.72/5.91mph
20) 0.62m - 7:54(12:43/m) 60cal 4.72/5.59mph
21) 0.62m - 7:24(11:55/m) 64cal 5.04/5.89mph
22) 0.62m - 7:34(12:11/m) 62cal 4.93/5.59mph
23) 0.62m - 8:15(13:16/m) 58cal 4.52/5.34mph
24) 0.62m - 8:59(14:28/m) 50cal 4.15/5.3mph
25) 0.62m - 9:04(14:35/m) 48cal 4.11/5.61mph
26) 0.62m - 8:54(14:20/m) 45cal 4.19/5.05mph
27) 0.62m - 11:27(18:25/m) 56cal 3.26/5.26mph
28) 0.62m - 8:51(14:15/m) 47cal 4.21/5.13mph
29) 0.62m - 8:54(14:20/m) 48cal 4.19/5.03mph
30) 0.62m - 8:57(14:24/m) 49cal 4.17/5.91mph
31) 0.62m - 8:43(14:02/m) 51cal 4.28/5.07mph
32) 0.62m - 8:20(13:25/m) 48cal 4.47/5.07mph
33) 0.62m - 9:25(15:10/m) 45cal 3.96/4.97mph
34) 0.62m - 9:28(15:14/m) 46cal 3.94/5.45mph
35) 0.62m - 9:24(15:07/m) 44cal 3.97/4.63mph
36) 0.62m - 9:20(15:01/m) 45cal 4/4.8mph
37) 0.62m - 8:18(13:21/m) 55cal 4.49/5.47mph
38) 0.62m - 8:40(13:57/m) 46cal 4.3/4.93mph
39) 0.62m - 9:30(15:17/m) 47cal 3.93/5.09mph
40) 0.62m - 9:32(15:20/m) 45cal 3.91/4.4mph
41) 0.62m - 9:59(16:04/m) 55cal 3.73/7.45mph
42) 0.62m - 8:54(14:19/m) 50cal 4.19/5.74mph
43) 0.44m - 4:13(9:32/m) 47cal 6.29/9.2mph
6:23 6:31 6:35 6:26 6:13 6:12 6:06 6:16 6:30 6:16 6:43 9:05 6:22 7:11 9:39 6:51 6:42 7:40 10:01 7:54 7:24 7:34 8:15 8:59 9:04 8:54 11:27 8:51 8:54 8:57 8:43 8:20 9:25 9:28 9:24 9:20 8:18 8:40 9:30 9:32 9:59 8:54 4:13
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.97 |
10:00 |
10:00 |
10:18 |
185 182-194 |
| 1.92 |
20:00 |
10:00 |
10:35 |
184 182-186 |
| 2.90 |
30:00 |
10:00 |
10:11 |
184 174-190 |
| 3.90 |
40:00 |
10:00 |
10:00 |
185 174-190 |
| 4.90 |
50:00 |
10:00 |
9:57 |
185 174-188 |
| 5.87 |
1:00:00 |
10:00 |
10:22 |
184 180-190 |
| 6.82 |
1:10:00 |
10:00 |
10:29 |
184 180-188 |
| 7.54 |
1:20:00 |
10:00 |
13:59 |
172 108-188 |
| 8.46 |
1:30:00 |
10:00 |
10:51 |
182 108-188 |
| 9.27 |
1:40:00 |
10:00 |
12:21 |
170 108-190 |
| 10.01 |
1:50:00 |
10:00 |
13:33 |
182 108-188 |
| 10.90 |
2:00:00 |
10:00 |
11:09 |
181 108-186 |
| 11.66 |
2:10:00 |
10:00 |
13:13 |
174 106-186 |
| 12.29 |
2:20:00 |
10:00 |
15:57 |
160 108-186 |
| 13.13 |
2:30:00 |
10:00 |
11:55 |
175 108-186 |
| 13.93 |
2:40:00 |
10:00 |
12:30 |
173 108-184 |
| 14.65 |
2:50:00 |
10:00 |
13:52 |
157 108-184 |
| 15.34 |
3:00:00 |
10:00 |
14:21 |
156 108-194 |
| 16.05 |
3:10:00 |
10:00 |
14:17 |
150 108-202 |
| 16.54 |
3:20:00 |
10:00 |
20:04 |
170 108-186 |
| 17.24 |
3:30:00 |
10:00 |
14:27 |
159 108-204 |
| 17.95 |
3:40:00 |
10:00 |
13:59 |
149 112-204 |
| 18.65 |
3:50:00 |
10:00 |
14:15 |
140 108-186 |
| 19.36 |
4:00:00 |
10:00 |
14:10 |
142 108-186 |
| 20.08 |
4:10:00 |
10:00 |
13:48 |
141 108-186 |
| 20.75 |
4:20:00 |
10:00 |
15:04 |
125 108-184 |
| 21.40 |
4:30:00 |
10:00 |
15:17 |
123 108-186 |
| 22.07 |
4:40:00 |
10:00 |
14:52 |
125 108-208 |
| 22.78 |
4:50:00 |
10:00 |
14:12 |
140 108-188 |
| 23.50 |
5:00:00 |
10:00 |
13:55 |
136 108-188 |
| 24.15 |
5:10:00 |
10:00 |
15:14 |
128 108-188 |
| 24.82 |
5:20:00 |
10:00 |
15:04 |
120 108-184 |
| 25.44 |
5:30:00 |
10:00 |
16:01 |
140 108-188 |
| 26.15 |
5:40:00 |
10:00 |
14:06 |
143 108-188 |
| 26.54 |
5:43:43 |
3:43 |
9:34 |
190 176-196 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
66.0 |
183 |
19.8 |
3:47:00 |
11:29 |
| Walk |
34.0 |
109 |
6.8 |
1:56:43 |
17:15 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:09 |
8:38 |
36.97% |
More |
| 800m |
4:48 |
9:39 |
39.34% |
More |
| 1km |
6:03 |
9:44 |
40.76% |
More |
| Mile |
9:48 |
9:48 |
43.01% |
More |
| 5k |
31:06 |
10:01 |
47.38% |
More |
| 5 miles |
50:53 |
10:11 |
46.95% |
More |
| 10k |
1:03:29 |
10:13 |
46.98% |
More |
| 10 miles |
1:49:58 |
11:00 |
44.64% |
More |
| Half |
2:29:40 |
11:25 |
43.13% |
More |
| 20 miles |
4:08:52 |
12:27 |
40.58% |
More |
| Mara |
5:40:12 |
12:59 |
39.38% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:38 |
10:38 |
39.66 |
| 5km |
35:23 |
11:23 |
41.65 |
| 5M |
58:35 |
11:43 |
40.77 |
| 10km |
1:13:46 |
11:52 |
40.43 |
| 10M |
2:02:09 |
12:13 |
40.19 |
| Half |
2:42:37 |
12:25 |
39.42 |
| 20M |
4:14:39 |
12:44 |
39.66 |
| Mara |
5:39:03 |
12:56 |
39.51 |
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