Fri 23rd Feb 2018 at 10:00pm by mole-thing
Run > Easy
- cold
-
Time
52:11
-
Miles
4.50
-
Min/mi
11:36
-
Pacing
90.2%
-
WAVA
43.45
-
Stride(cm)
89
-
Cals
602
-
Cadence
157
-
Asc(m)
42
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 11:44(11:44/m) 120cal 5.11/6.28mph
2) 1m - 11:05(11:05/m) 141cal 5.42/6.22mph
3) 1m - 11:24(11:24/m) 141cal 5.27/5.93mph
4) 1m - 11:47(11:47/m) 132cal 5.09/5.55mph
5) 0.5m - 6:11(12:26/m) 68cal 4.83/5.41mph
11:44 11:05 11:24 11:47 6:11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:45 |
1:45 |
13:59 |
150 122-156 |
8/0 |
0.25 |
3:29 |
1:45 |
13:57 |
153 150-156 |
13/0 |
0.38 |
5:11 |
1:41 |
13:28 |
153 150-156 |
8/2 |
0.50 |
6:36 |
1:25 |
11:24 |
159 156-160 |
6/0 |
0.63 |
7:55 |
1:19 |
10:33 |
160 158-162 |
5/1 |
0.75 |
9:21 |
1:25 |
11:23 |
160 156-162 |
7/0 |
0.88 |
10:33 |
1:13 |
9:41 |
162 160-164 |
0/8 |
1.00 |
11:45 |
1:11 |
9:31 |
164 162-166 |
0/4 |
1.13 |
13:01 |
1:16 |
10:09 |
161 160-162 |
1/4 |
1.25 |
14:16 |
1:15 |
10:03 |
159 156-162 |
2/9 |
1.38 |
15:46 |
1:29 |
11:56 |
156 148-160 |
3/3 |
1.50 |
17:12 |
1:27 |
11:33 |
155 152-158 |
1/5 |
1.63 |
18:39 |
1:27 |
11:33 |
157 152-158 |
0/6 |
1.75 |
19:57 |
1:18 |
10:22 |
158 156-160 |
1/9 |
1.88 |
21:19 |
1:22 |
11:00 |
157 152-160 |
1/8 |
2.00 |
22:49 |
1:30 |
12:02 |
158 154-160 |
3/1 |
2.13 |
24:21 |
1:32 |
12:14 |
154 150-156 |
4/6 |
2.25 |
25:43 |
1:22 |
10:53 |
160 156-168 |
1/3 |
2.38 |
27:10 |
1:28 |
11:40 |
156 152-160 |
0/6 |
2.50 |
28:35 |
1:25 |
11:21 |
157 154-160 |
3/4 |
2.63 |
30:02 |
1:27 |
11:35 |
157 150-160 |
1/6 |
2.75 |
31:29 |
1:27 |
11:37 |
155 150-158 |
0/5 |
2.88 |
32:47 |
1:17 |
10:18 |
159 156-160 |
0/4 |
3.00 |
34:13 |
1:26 |
11:30 |
155 152-158 |
2/3 |
3.13 |
35:34 |
1:21 |
10:48 |
158 156-160 |
0/3 |
3.25 |
37:00 |
1:26 |
11:29 |
157 154-158 |
1/5 |
3.38 |
38:32 |
1:32 |
12:19 |
154 148-160 |
5/0 |
3.50 |
40:11 |
1:38 |
13:07 |
152 148-156 |
2/1 |
3.63 |
41:39 |
1:28 |
11:43 |
154 150-160 |
1/2 |
3.75 |
43:04 |
1:26 |
11:26 |
157 154-160 |
2/1 |
3.88 |
44:30 |
1:25 |
11:21 |
158 156-160 |
3/2 |
4.00 |
46:00 |
1:31 |
12:04 |
157 152-160 |
4/2 |
4.13 |
47:29 |
1:29 |
11:51 |
157 156-158 |
6/2 |
4.25 |
49:04 |
1:35 |
12:39 |
155 144-160 |
7/1 |
4.38 |
50:39 |
1:35 |
12:43 |
155 150-156 |
6/0 |
4.49 |
52:05 |
1:26 |
12:07 |
156 150-158 |
5/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.1 |
157 |
4.2 |
47:59 |
11:27 |
Walk |
7.9 |
147 |
0.3 |
4:06 |
13:41 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:22 |
9:31 |
36.52% |
More |
800m |
4:52 |
9:48 |
42.14% |
More |
1km |
6:17 |
10:07 |
42.60% |
More |
Mile |
10:33 |
10:33 |
43.08% |
More |
5k |
34:47 |
11:12 |
44.49% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:36 |
10:36 |
42.85 |
5km |
35:14 |
11:20 |
43.91 |
5M |
58:21 |
11:40 |
43.28 |
10km |
1:13:28 |
11:49 |
42.98 |
10M |
2:01:39 |
12:10 |
42.96 |
Half |
2:41:58 |
12:22 |
42.40 |
20M |
4:13:38 |
12:41 |
42.90 |
Mara |
5:37:42 |
12:53 |
42.96 |
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