Sat 24th Jun 2017 at 8:00am by Spanners99
Run > General
-
Time
4:30:28
-
Miles
23.89
-
Min/mi
11:19
-
Pacing
39%
-
WAVA
43.41
-
Stride(cm)
101
-
Cals
3634
-
Cadence
141
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:38(9:38/m) 164cal 6.23/9.23mph
2) 1m - 10:13(10:13/m) 167cal 5.87/6.53mph
3) 1m - 11:25(11:25/m) 153cal 5.26/6.99mph
4) 1m - 8:58(8:58/m) 145cal 6.69/7.74mph
5) 1m - 8:57(8:57/m) 152cal 6.7/8.64mph
6) 1m - 11:55(11:55/m) 148cal 5.03/7.28mph
7) 1m - 10:22(10:22/m) 154cal 5.79/7.89mph
8) 1m - 15:57(15:57/m) 142cal 3.76/7.35mph
9) 1m - 10:08(10:08/m) 165cal 5.92/7.56mph
10) 1m - 8:06(8:06/m) 163cal 7.4/8.72mph
11) 1m - 13:16(13:16/m) 135cal 4.52/7.66mph
12) 1m - 8:37(8:37/m) 165cal 6.97/7.95mph
13) 1m - 9:26(9:26/m) 157cal 6.36/7.43mph
14) 1m - 9:55(9:55/m) 154cal 6.05/7.37mph
15) 1m - 8:19(8:19/m) 163cal 7.22/7.78mph
16) 1m - 18:58(18:58/m) 139cal 3.16/8.08mph
17) 1m - 14:13(14:13/m) 130cal 4.22/6.85mph
18) 1m - 10:18(10:18/m) 159cal 5.83/6.95mph
19) 1m - 10:32(10:32/m) 150cal 5.7/7.41mph
20) 1m - 11:07(11:07/m) 154cal 5.4/7.72mph
21) 1m - 16:14(16:14/m) 138cal 3.69/6.74mph
22) 1m - 13:51(13:51/m) 145cal 4.33/7.06mph
23) 1m - 10:10(10:10/m) 152cal 5.9/7.2mph
24) 0.89m - 9:53(11:09/m) 140cal 5.38/6.55mph
9:38 10:13 11:25 8:58 8:57 11:55 10:22 15:57 10:08 8:06 13:16 8:37 9:26 9:55 8:19 18:58 14:13 10:18 10:32 11:07 16:14 13:51 10:10 9:53
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 1.04 |
10:00 |
10:00 |
9:38 |
154 124-172 |
| 2.02 |
20:00 |
10:00 |
10:11 |
149 142-156 |
| 2.86 |
30:00 |
10:00 |
11:58 |
138 90-156 |
| 3.98 |
40:00 |
10:00 |
8:54 |
155 148-164 |
| 5.07 |
50:00 |
10:00 |
9:12 |
152 102-166 |
| 5.90 |
1:00:00 |
10:00 |
11:57 |
133 102-160 |
| 6.92 |
1:10:00 |
10:00 |
9:49 |
146 90-162 |
| 7.70 |
1:20:00 |
10:00 |
12:48 |
124 88-212 |
| 8.19 |
1:30:00 |
10:00 |
20:23 |
149 100-162 |
| 9.30 |
1:40:00 |
10:00 |
9:04 |
157 122-164 |
| 10.32 |
1:50:00 |
10:00 |
9:48 |
142 90-168 |
| 11.15 |
2:00:00 |
10:00 |
12:02 |
126 98-164 |
| 12.28 |
2:10:00 |
10:00 |
8:51 |
158 154-162 |
| 13.24 |
2:20:00 |
10:00 |
10:26 |
144 102-162 |
| 14.37 |
2:30:00 |
10:00 |
8:50 |
158 152-164 |
| 15.35 |
2:40:00 |
10:00 |
10:15 |
155 94-164 |
| 15.72 |
2:50:00 |
10:00 |
26:38 |
143 100-164 |
| 16.34 |
3:00:00 |
10:00 |
16:02 |
109 98-124 |
| 17.15 |
3:10:00 |
10:00 |
12:21 |
134 100-158 |
| 18.11 |
3:20:00 |
10:00 |
10:27 |
149 102-160 |
| 19.05 |
3:30:00 |
10:00 |
10:38 |
143 102-164 |
| 19.98 |
3:40:00 |
10:00 |
10:47 |
142 90-160 |
| 20.54 |
3:50:00 |
10:00 |
17:41 |
116 84-158 |
| 21.17 |
4:00:00 |
10:00 |
16:00 |
123 82-168 |
| 21.98 |
4:10:00 |
10:00 |
12:21 |
135 94-160 |
| 22.95 |
4:20:00 |
10:00 |
10:16 |
153 136-158 |
| 23.84 |
4:30:00 |
10:00 |
11:13 |
144 102-160 |
| 23.89 |
4:30:28 |
28 |
11:18 |
155 154-156 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
71.4 |
155 |
19.7 |
3:13:10 |
9:49 |
| Walk |
28.4 |
106 |
4.2 |
1:16:43 |
18:14 |
| Still |
0.2 |
- |
- |
35 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:50 |
7:22 |
43.27% |
More |
| 800m |
3:50 |
7:43 |
47.90% |
More |
| 1km |
4:49 |
7:46 |
49.78% |
More |
| Mile |
8:03 |
8:03 |
50.95% |
More |
| 5k |
28:26 |
9:09 |
49.05% |
More |
| 5 miles |
48:06 |
9:37 |
47.12% |
More |
| 10k |
59:21 |
9:33 |
47.64% |
More |
| 10 miles |
1:44:05 |
10:24 |
44.87% |
More |
| Half |
2:15:51 |
10:22 |
45.45% |
More |
| 20 miles |
3:40:18 |
11:01 |
44.07% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:22 |
9:22 |
43.78 |
| 5km |
31:07 |
10:01 |
44.81 |
| 5M |
51:32 |
10:18 |
43.98 |
| 10km |
1:04:53 |
10:27 |
43.58 |
| 10M |
1:47:27 |
10:45 |
43.46 |
| Half |
2:23:03 |
10:55 |
42.83 |
| 20M |
3:44:01 |
11:12 |
43.34 |
| Mara |
4:58:16 |
11:23 |
43.41 |
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