Mon 29th Apr 2019 at 8:00am by rjb
Run > General
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Time
28:42
-
Miles 4.02
-
Min/mi 7:08
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Pacing
95%
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WAVA
74.31
-
Stride(cm)
124
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Cals
476
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Cadence
183
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:25(7:25/m) 118cal 8.08/0mph
2) 1m - 7:13(7:13/m) 120cal 8.32/0mph
3) 1m - 6:58(6:58/m) 117cal 8.61/0mph
4) 1m - 6:55(6:55/m) 119cal 8.67/0mph
5) 0.02m - 11(7:12/m) 2cal 8.33/0mph
===
1) 1m - 7:25(7:25/m) 118cal 8.08/0mph
2) 1m - 7:13(7:13/m) 120cal 8.32/0mph
3) 1m - 6:58(6:58/m) 117cal 8.61/0mph
4) 1m - 6:55(6:55/m) 119cal 8.67/0mph
5) 0.02m - 11(7:12/m) 2cal 8.33/0mph
7:25 7:13 6:58 6:55 11
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. |
---|---|---|---|---|
0.06 | 28 | 28 | 7:24 | 174 172-176 |
0.13 | 56 | 28 | 7:28 | 174 172-176 |
0.19 | 1:25 | 29 | 7:41 | 176 174-176 |
0.25 | 1:53 | 28 | 7:28 | 176 174-178 |
0.31 | 2:20 | 28 | 7:24 | 177 174-178 |
0.38 | 2:48 | 28 | 7:29 | 177 172-178 |
0.44 | 3:16 | 27 | 7:14 | 180 178-182 |
0.50 | 3:43 | 27 | 7:16 | 182 180-182 |
0.56 | 4:10 | 27 | 7:09 | 182 176-184 |
0.63 | 4:39 | 29 | 7:48 | 176 174-178 |
0.69 | 5:08 | 29 | 7:45 | 179 178-180 |
0.75 | 5:37 | 29 | 7:41 | 181 178-184 |
0.81 | 6:05 | 28 | 7:31 | 183 182-186 |
0.88 | 6:32 | 27 | 7:10 | 183 180-184 |
0.94 | 6:59 | 27 | 7:12 | 181 178-184 |
1.00 | 7:25 | 27 | 7:05 | 185 184-186 |
1.06 | 7:52 | 27 | 7:04 | 170 120-186 |
1.13 | 8:21 | 29 | 7:47 | 178 176-180 |
1.19 | 8:49 | 28 | 7:23 | 179 178-180 |
1.25 | 9:19 | 30 | 8:02 | 175 168-180 |
1.31 | 9:47 | 28 | 7:25 | 180 178-182 |
1.38 | 10:12 | 26 | 6:50 | 180 178-182 |
1.44 | 10:39 | 27 | 7:12 | 181 178-186 |
1.50 | 11:07 | 28 | 7:30 | 183 180-184 |
1.56 | 11:34 | 26 | 7:00 | 185 182-186 |
1.63 | 12:00 | 27 | 7:06 | 184 180-186 |
1.69 | 12:26 | 26 | 6:59 | 185 182-186 |
1.75 | 12:54 | 28 | 7:22 | 182 178-186 |
1.81 | 13:20 | 26 | 7:00 | 184 180-186 |
1.88 | 13:46 | 26 | 6:51 | 187 186-188 |
1.94 | 14:12 | 26 | 6:57 | 185 182-186 |
2.00 | 14:38 | 26 | 6:57 | 187 186-188 |
2.06 | 15:05 | 27 | 7:12 | 185 182-186 |
2.13 | 15:32 | 27 | 7:09 | 185 182-188 |
2.19 | 15:59 | 27 | 7:09 | 182 176-186 |
2.25 | 16:25 | 27 | 7:08 | 185 182-186 |
2.31 | 16:52 | 26 | 7:00 | 186 186-186 |
2.38 | 17:18 | 26 | 6:55 | 186 186-186 |
2.44 | 17:45 | 27 | 7:11 | 181 174-188 |
2.50 | 18:10 | 25 | 6:44 | 186 186-186 |
2.56 | 18:36 | 26 | 7:02 | 186 186-188 |
2.63 | 19:02 | 26 | 6:56 | 186 186-186 |
2.69 | 19:27 | 25 | 6:42 | 187 186-190 |
2.75 | 19:53 | 26 | 6:49 | 188 186-192 |
2.81 | 20:19 | 26 | 6:52 | 181 176-184 |
2.88 | 20:44 | 25 | 6:46 | 185 182-186 |
2.94 | 21:10 | 26 | 6:58 | 187 186-188 |
3.00 | 21:36 | 26 | 6:50 | 186 182-190 |
3.06 | 22:02 | 26 | 6:54 | 185 180-190 |
3.13 | 22:28 | 26 | 7:01 | 184 176-188 |
3.19 | 22:56 | 28 | 7:22 | 185 182-186 |
3.25 | 23:20 | 25 | 6:35 | 184 176-188 |
3.31 | 23:46 | 26 | 6:59 | 187 184-188 |
3.38 | 24:15 | 28 | 7:33 | 178 170-186 |
3.44 | 24:40 | 26 | 6:49 | 185 184-186 |
3.50 | 25:06 | 26 | 6:56 | 184 180-186 |
3.56 | 25:33 | 27 | 7:13 | 182 168-186 |
3.63 | 25:59 | 25 | 6:45 | 186 186-188 |
3.69 | 26:25 | 26 | 7:00 | 183 182-186 |
3.75 | 26:50 | 25 | 6:46 | 185 184-186 |
3.81 | 27:16 | 25 | 6:45 | 187 184-188 |
3.88 | 27:41 | 26 | 6:50 | 187 186-190 |
3.94 | 28:07 | 25 | 6:46 | 189 188-190 |
4.00 | 28:31 | 25 | 6:37 | 186 184-188 |
4.02 | 28:43 | 12 | 7:49 | 187 186-188 |
Cadence
183 (192 max)
Stride Length: 124cm
Run: 99.7%
Walk: 0.3%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:34 | 6:34 | 72.78 |
5km | 21:50 | 7:02 | 74.63 |
5M | 36:10 | 7:14 | 73.72 |
10km | 45:32 | 7:20 | 73.29 |
10M | 1:15:24 | 7:32 | 73.36 |
Half | 1:40:24 | 7:40 | 72.43 |
20M | 2:37:13 | 7:52 | 73.30 |
Mara | 3:29:19 | 7:59 | 73.41 |
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