Sun 7th Apr 2019 at 10:00am by Ratcliffe
Run > General
-
Time
2:59:10
-
Miles
13.36
-
Min/mi
13:25
-
Pacing
87%
-
WAVA
36.40
-
Stride(cm)
78
-
Cals
2163
-
Cadence
155
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 12:33(12:33/m) 173cal 4.78/0mph
2) 1m - 12:23(12:23/m) 173cal 4.85/0mph
3) 1m - 12:48(12:48/m) 165cal 4.68/0mph
4) 1m - 14:01(14:01/m) 148cal 4.28/0mph
5) 1m - 13:15(13:15/m) 158cal 4.53/0mph
6) 1m - 13:04(13:04/m) 157cal 4.59/0mph
7) 1m - 13:38(13:38/m) 160cal 4.4/0mph
8) 1m - 13:44(13:44/m) 155cal 4.37/0mph
9) 1m - 14:32(14:32/m) 154cal 4.13/0mph
10) 1m - 13:46(13:46/m) 156cal 4.36/0mph
11) 1m - 13:55(13:55/m) 172cal 4.31/0mph
12) 1m - 13:38(13:38/m) 170cal 4.4/0mph
13) 1m - 13:22(13:22/m) 167cal 4.49/0mph
14) 0.36m - 4:32(12:41/m) 55cal 4.73/0mph
12:33 12:23 12:48 14:01 13:15 13:04 13:38 13:44 14:32 13:46 13:55 13:38 13:22 4:32
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.82 |
10:00 |
10:00 |
12:07 |
168 162-170 |
1.60 |
20:00 |
10:00 |
12:51 |
164 82-170 |
2.39 |
30:00 |
10:00 |
12:39 |
163 120-172 |
3.20 |
40:00 |
10:00 |
12:29 |
165 160-170 |
3.89 |
50:00 |
10:00 |
14:29 |
154 116-170 |
4.63 |
1:00:00 |
10:00 |
13:32 |
157 108-172 |
5.41 |
1:10:00 |
10:00 |
12:40 |
164 120-172 |
6.16 |
1:20:00 |
10:00 |
13:21 |
156 120-172 |
6.87 |
1:30:00 |
10:00 |
14:12 |
147 120-174 |
7.62 |
1:40:00 |
10:00 |
13:16 |
153 120-176 |
8.32 |
1:50:00 |
10:00 |
14:15 |
149 118-170 |
9.01 |
2:00:00 |
10:00 |
14:30 |
148 112-174 |
9.77 |
2:10:00 |
10:00 |
13:13 |
152 116-174 |
10.45 |
2:20:00 |
10:00 |
14:46 |
148 84-174 |
11.15 |
2:30:00 |
10:00 |
14:08 |
148 116-176 |
11.90 |
2:40:00 |
10:00 |
13:20 |
151 114-176 |
12.64 |
2:50:00 |
10:00 |
13:32 |
147 120-176 |
13.36 |
2:59:10 |
9:10 |
12:51 |
157 120-174 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
70.9 |
167 |
10.2 |
2:07:04 |
12:30 |
Walk |
29.1 |
124 |
3.2 |
52:06 |
16:18 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:48 |
11:14 |
29.15% |
More |
800m |
5:58 |
12:00 |
31.93% |
More |
1km |
7:30 |
12:05 |
33.09% |
More |
Mile |
12:21 |
12:21 |
34.23% |
More |
5k |
39:02 |
12:34 |
36.83% |
More |
5 miles |
1:04:57 |
12:59 |
36.03% |
More |
10k |
1:21:02 |
13:02 |
36.06% |
More |
10 miles |
2:13:41 |
13:22 |
36.11% |
More |
Half |
2:55:52 |
13:26 |
36.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:29 |
11:29 |
36.81 |
5km |
38:10 |
12:17 |
37.68 |
5M |
1:03:13 |
12:39 |
37.02 |
10km |
1:19:35 |
12:48 |
36.71 |
10M |
2:11:48 |
13:11 |
36.63 |
Half |
2:55:28 |
13:24 |
36.12 |
20M |
4:34:47 |
13:44 |
36.55 |
Mara |
6:05:51 |
13:58 |
36.60 |
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