Tue 9th Jul 2019 at 6:00pm by MelsBells
Run > General
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Time
28:26
-
Miles 3.71
-
Min/mi 7:40
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Pacing
12%
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WAVA
68.89
-
Stride(cm)
119
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Cals
439
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Cadence
177
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:54(7:54/m) 118cal 7.59/9.79mph
2) 1m - 7:40(7:40/m) 118cal 7.82/9.16mph
3) 1m - 7:40(7:40/m) 120cal 7.82/9.23mph
4) 0.71m - 5:11(7:16/m) 83cal 8.26/8.77mph
===
1) 1m - 7:54(7:54/m) 118cal 7.59/9.79mph
2) 1m - 7:40(7:40/m) 118cal 7.82/9.16mph
3) 1m - 7:40(7:40/m) 120cal 7.82/9.23mph
4) 0.71m - 5:11(7:16/m) 83cal 8.26/8.77mph
7:54 7:40 7:40 5:11
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. |
---|---|---|---|---|
0.06 | 29 | 29 | 7:49 | 172 116-184 |
0.13 | 59 | 30 | 7:53 | 177 174-182 |
0.19 | 1:29 | 30 | 8:08 | 178 174-180 |
0.25 | 2:02 | 32 | 8:36 | 174 174-176 |
0.31 | 2:31 | 30 | 7:58 | 175 174-178 |
0.38 | 3:03 | 32 | 8:27 | 175 172-180 |
0.44 | 3:33 | 29 | 7:51 | 173 172-174 |
0.50 | 5:51 | 2:18 +1:48 | 36:48 | 172 116-178 |
0.56 | 6:17 | 26 | 7:00 | 171 116-186 |
0.63 | 6:43 | 26 | 7:03 | 179 174-180 |
0.69 | 7:13 | 30 | 7:55 | 177 174-180 |
0.75 | 7:44 | 31 | 8:14 | 176 174-178 |
0.81 | 8:12 | 28 | 7:31 | 175 174-178 |
0.88 | 8:43 | 31 | 8:12 | 175 174-178 |
0.94 | 9:11 | 28 | 7:32 | 174 172-178 |
1.00 | 9:41 | 30 | 8:03 | 175 172-180 |
1.06 | 11:52 | 2:10 +1:43 | 34:46 | 176 170-180 |
1.13 | 12:19 | 28 | 7:24 | 179 174-182 |
1.19 | 12:50 | 30 | 8:02 | 178 174-180 |
1.25 | 13:19 | 30 | 7:54 | 177 172-180 |
1.31 | 13:48 | 28 | 7:35 | 175 174-178 |
1.38 | 14:18 | 31 | 8:09 | 176 174-180 |
1.44 | 14:46 | 28 | 7:31 | 176 174-180 |
1.50 | 15:16 | 30 | 8:01 | 177 174-180 |
1.56 | 17:29 | 2:12 +1:45 | 35:14 | 164 116-178 |
1.63 | 17:57 | 28 | 7:36 | 179 176-182 |
1.69 | 18:24 | 27 | 7:18 | 179 176-180 |
1.75 | 18:54 | 30 | 7:56 | 179 176-182 |
1.81 | 19:23 | 29 | 7:48 | 177 174-180 |
1.88 | 19:52 | 28 | 7:36 | 177 174-180 |
1.94 | 20:21 | 29 | 7:47 | 179 174-180 |
2.00 | 20:50 | 29 | 7:38 | 178 174-180 |
2.06 | 21:19 | 29 | 7:50 | 176 174-180 |
2.13 | 24:14 | 2:55 +2:30 | 46:41 | 171 116-184 |
2.19 | 24:43 | 29 | 7:48 | 180 178-184 |
2.25 | 25:12 | 29 | 7:44 | 179 176-184 |
2.31 | 25:43 | 30 | 8:06 | 180 180-182 |
2.38 | 26:10 | 28 | 7:23 | 180 176-182 |
2.44 | 26:41 | 30 | 8:03 | 179 176-180 |
2.50 | 27:09 | 28 | 7:28 | 179 174-182 |
2.56 | 27:37 | 29 | 7:43 | 178 174-182 |
2.63 | 30:24 | 2:47 +2:20 | 44:32 | 166 116-180 |
2.69 | 30:55 | 31 | 8:10 | 180 178-184 |
2.75 | 31:23 | 27 | 7:20 | 179 176-182 |
2.81 | 31:52 | 29 | 7:49 | 180 178-182 |
2.88 | 32:21 | 30 | 7:55 | 178 174-182 |
2.94 | 32:49 | 28 | 7:26 | 179 176-182 |
3.00 | 33:19 | 30 | 7:56 | 179 176-180 |
3.06 | 33:47 | 28 | 7:33 | 179 178-180 |
3.13 | 34:17 | 29 | 7:47 | 177 172-182 |
3.19 | 36:28 | 2:11 +1:46 | 34:59 | 174 172-180 |
3.25 | 36:57 | 29 | 7:46 | 180 176-184 |
3.31 | 37:23 | 26 | 7:01 | 180 176-182 |
3.38 | 37:49 | 26 | 6:50 | 179 178-180 |
3.44 | 38:17 | 28 | 7:28 | 180 178-180 |
3.50 | 38:44 | 27 | 7:17 | 180 178-180 |
3.56 | 39:12 | 28 | 7:31 | 179 176-182 |
3.63 | 39:40 | 28 | 7:23 | 180 176-180 |
3.69 | 40:06 | 26 | 6:57 | 178 174-180 |
3.71 | 40:17 | 11 | 7:08 | 180 178-180 |
Cadence
177 (186 max)
Stride Length: 119cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 72.0 | 177 | 3.7 | 26:54 | 9:23 |
Walk | 12.1 | 116 | 0 | 5:48 | 2:20:51 |
Still | 0.0 | - | - | 1 | - |
Pause | 15.8 | - | - | 7:34 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:05 | 7:05 | 65.89 |
5km | 23:34 | 7:35 | 69.20 |
5M | 39:01 | 7:48 | 68.20 |
10km | 49:07 | 7:54 | 67.82 |
10M | 1:21:20 | 8:08 | 67.45 |
Half | 1:48:18 | 8:16 | 66.14 |
20M | 2:49:35 | 8:29 | 66.43 |
Mara | 3:45:47 | 8:37 | 66.06 |
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