Sun 10th Sep 2017 at 8:00am by alpenrose
Run > Long Run
- breezy
-
Time
1:17:28
-
Miles
5.86
-
Min/mi
13:13
-
Pacing
63%
-
WAVA
46.69
-
Stride(cm)
74
-
Cals
684
-
Cadence
165
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
Joker long run.
Split Summary
===
1) 1m - 12:34(12:34/m) 119cal 4.77/6.35mph
2) 1m - 12:11(12:11/m) 117cal 4.92/5.87mph
3) 1m - 12:25(12:25/m) 118cal 4.83/5.82mph
4) 1m - 14:22(14:22/m) 117cal 4.17/5.85mph
5) 1m - 15:26(15:26/m) 115cal 3.89/7.22mph
6) 0.86m - 10:30(12:11/m) 98cal 4.93/5.8mph
12:34 12:11 12:25 14:22 15:26 10:30
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.77 |
10:00 |
10:00 |
12:59 |
169 118-180 |
10/14 |
1.65 |
20:00 |
10:00 |
11:25 |
169 126-176 |
6/9 |
2.39 |
30:00 |
10:00 |
13:23 |
157 118-174 |
10/7 |
3.24 |
40:00 |
10:00 |
11:47 |
169 126-174 |
8/13 |
3.94 |
50:00 |
10:00 |
14:24 |
165 118-176 |
12/7 |
4.45 |
1:00:00 |
10:00 |
19:26 |
154 100-176 |
25/6 |
5.24 |
1:10:00 |
10:00 |
12:38 |
164 114-178 |
7/27 |
5.85 |
1:17:22 |
7:22 |
12:06 |
167 120-174 |
8/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
83.3 |
169 |
5.4 |
1:04:27 |
11:56 |
Walk |
16.6 |
120 |
0.4 |
12:52 |
28:47 |
Still |
0.1 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:23 |
9:34 |
45.08% |
More |
800m |
5:28 |
11:01 |
45.25% |
More |
1km |
6:57 |
11:11 |
46.15% |
More |
Mile |
11:20 |
11:20 |
47.30% |
More |
5k |
38:08 |
12:17 |
49.09% |
More |
5 miles |
1:06:07 |
13:13 |
46.38% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:19 |
10:19 |
51.94 |
5km |
37:34 |
12:05 |
49.84 |
5M |
1:04:38 |
12:56 |
47.44 |
10km |
1:22:49 |
13:20 |
46.43 |
10M |
2:22:31 |
14:15 |
44.63 |
Half |
3:13:55 |
14:48 |
42.93 |
20M |
5:14:13 |
15:43 |
41.91 |
Mara |
7:07:33 |
16:19 |
40.93 |
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