Mon 29th Apr 2019 at 8:00am by rjb

Run > General

  • Time
    28:42
  • Miles
    4.02
  • Min/mi
    7:08
  • Pacing
    95%
  • WAVA
    74.31
  • Stride(cm)
    124
  • Cals
    476
  • Cadence
    183
  • 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
7:25 7:13 6:58 6:55 11

Pace

2% 17% 41% 40%

Splits

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

Distance Time Mins/mi WAVA Fastest
400m 1:41 6:45 53.49% More
800m 3:23 6:48 63.65% More
1km 4:15 6:50 66.18% More
Mile 6:54 6:54 69.21% More
5k 21:51 7:02 74.56% More

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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