Tue 5th Sep 2017 at 12:00pm by Ally C
Run > Intervals
-
Time
50:02
-
Miles
5.79
-
Min/mi
8:38
-
Pacing
50%
-
WAVA
53.48
-
Stride(cm)
109
-
Cals
725
-
Cadence
171
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
jog/walk w/up then 6 x 0.5miles going on every 5 mins then jog/walk c/down. Felt fine but groins sore afterwards.
3.08, 3.01, 3.00, 3.03, 3.05 3.04.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
1.09 |
10:00 |
10:00 |
9:13 |
170 108-180 |
2.21 |
20:00 |
10:00 |
8:55 |
175 98-196 |
3.36 |
30:00 |
10:00 |
8:41 |
173 98-188 |
4.51 |
40:00 |
10:00 |
8:39 |
172 98-186 |
5.77 |
50:00 |
10:00 |
7:56 |
165 154-172 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.0 |
175 |
5.4 |
42:31 |
7:50 |
Walk |
14.7 |
118 |
0.3 |
7:21 |
21:28 |
Still |
0.2 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:28 |
5:54 |
54.78% |
More |
800m |
3:02 |
6:06 |
61.71% |
More |
1km |
4:38 |
7:27 |
52.72% |
More |
Mile |
7:34 |
7:34 |
55.01% |
More |
5k |
26:18 |
8:28 |
53.84% |
More |
5 miles |
43:58 |
8:48 |
52.38% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:47 |
7:47 |
53.48 |
5km |
25:52 |
8:20 |
54.74 |
5M |
42:50 |
8:34 |
53.76 |
10km |
53:55 |
8:41 |
53.30 |
10M |
1:29:18 |
8:56 |
53.16 |
Half |
1:58:53 |
9:05 |
52.41 |
20M |
3:06:10 |
9:19 |
53.03 |
Mara |
4:07:52 |
9:28 |
53.11 |
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