Tue 6th Aug 2019 at 6:00pm by dave99
Run > General
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Time
32:56
-
Miles 4.17
-
Min/mi 7:54
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Pacing
17%
-
WAVA
58.12
-
Stride(cm)
118
-
Cals
518
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Cadence
172
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Surface
Road
Notes & Comments
Split Summary
===
1) 1.61km - 8:29(5:16/km) 123cal 11.39/11.89kmph
2) 1.61km - 7:10(4:27/km) 124cal 13.46/25.43kmph
3) 1.61km - 7:50(4:52/km) 125cal 12.32/14.04kmph
4) 1.61km - 8:11(5:05/km) 125cal 11.8/13.3kmph
5) 0.27km - 1:16(4:40/km) 21cal 12.86/12.9kmph
===
1) 1.61km - 8:29(5:16/km) 123cal 11.39/11.89kmph
2) 1.61km - 7:10(4:27/km) 124cal 13.46/25.43kmph
3) 1.61km - 7:50(4:52/km) 125cal 12.32/14.04kmph
4) 1.61km - 8:11(5:05/km) 125cal 11.8/13.3kmph
5) 0.27km - 1:16(4:40/km) 21cal 12.86/12.9kmph
8:29 7:10 7:50 8:11 1:16
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. |
---|---|---|---|---|
0.05 | 30 | 30 | 9:21 | 163 162-164 |
0.09 | 1:00 | 30 +16 | 14:17 | 166 164-168 |
0.14 | 1:30 | 30 | 9:04 | 167 164-168 |
0.20 | 2:00 | 30 | 9:02 | 166 164-166 |
0.25 | 2:30 | 30 | 9:08 | 166 164-166 |
0.31 | 3:00 | 30 | 9:01 | 167 164-170 |
0.38 | 3:30 | 30 | 7:12 | 167 164-168 |
0.43 | 4:00 | 30 | 8:59 | 170 168-170 |
0.49 | 4:30 | 30 | 8:59 | 170 168-170 |
0.56 | 5:00 | 30 | 7:10 | 169 168-170 |
0.62 | 5:30 | 30 | 8:54 | 171 170-172 |
0.67 | 6:00 | 30 | 8:55 | 171 166-174 |
0.73 | 6:30 | 30 | 8:52 | 172 168-174 |
0.80 | 7:00 | 30 | 7:04 | 171 168-174 |
0.86 | 7:30 | 30 | 8:53 | 171 170-172 |
0.91 | 8:00 | 30 | 8:52 | 169 166-170 |
0.98 | 8:30 | 30 | 7:01 | 171 168-174 |
1.04 | 9:00 | 30 | 8:27 | 169 168-172 |
1.10 | 9:30 | 30 | 8:48 | 170 168-170 |
1.16 | 10:00 | 30 | 8:51 | 170 168-172 |
1.21 | 10:30 | 30 | 9:14 | 172 168-174 |
1.32 | 11:00 | 30 | 4:39 | 174 170-176 |
1.38 | 11:30 | 30 | 8:04 | 172 168-176 |
1.45 | 12:00 | 30 | 7:27 | 174 174-174 |
1.51 | 12:30 | 30 | 7:17 | 174 172-176 |
1.59 | 13:00 | 30 | 6:52 | 175 174-176 |
1.67 | 13:30 | 30 | 5:59 | 176 174-178 |
1.74 | 14:00 | 30 | 7:05 | 178 174-180 |
1.81 | 14:30 | 30 | 6:59 | 178 176-180 |
1.88 | 15:00 | 30 | 7:22 | 177 176-180 |
1.95 | 15:30 | 30 | 7:07 | 179 178-182 |
2.01 | 16:00 | 30 | 7:56 | 177 176-178 |
2.09 | 16:30 | 30 | 6:47 | 178 174-180 |
2.16 | 17:00 | 30 | 7:01 | 179 178-180 |
2.23 | 17:30 | 30 | 7:02 | 179 178-180 |
2.30 | 18:00 | 30 | 6:59 | 181 180-182 |
2.37 | 18:30 | 30 | 7:16 | 181 180-182 |
2.44 | 19:00 | 30 | 7:21 | 176 172-184 |
2.49 | 19:30 | 30 | 9:07 | 173 172-174 |
2.56 | 20:00 | 30 | 7:15 | 173 170-176 |
2.62 | 20:30 | 30 | 9:27 | 171 168-174 |
2.68 | 21:00 | 30 | 7:53 | 170 156-176 |
2.73 | 21:30 | 30 | 9:07 | 173 172-174 |
2.79 | 22:00 | 30 | 9:18 | 170 160-174 |
2.86 | 22:30 | 30 | 6:58 | 174 172-174 |
2.91 | 23:00 | 30 | 9:30 | 173 170-174 |
2.98 | 23:30 | 30 | 7:21 | 172 168-174 |
3.04 | 24:00 | 30 | 8:11 | 169 168-170 |
3.09 | 24:30 | 30 | 9:57 | 168 166-170 |
3.13 | 25:00 | 30 | 12:49 | 156 120-168 |
3.19 | 25:30 | 30 | 7:49 | 170 166-172 |
3.22 | 26:00 | 30 +4:23 | 23:45 | 167 166-168 |
3.23 | 26:30 | 30 | 35:14 | 168 168-168 |
3.24 | 27:00 | 30 | 34:45 | 170 170-170 |
3.26 | 27:30 | 30 | 38:59 | 170 170-170 |
3.27 | 28:00 | 30 | 35:53 | 168 168-168 |
3.29 | 28:30 | 30 | 35:19 | 174 174-174 |
3.30 | 29:00 | 30 | 39:26 | 174 174-174 |
3.31 | 29:30 | 30 | 35:52 | 170 170-170 |
3.32 | 30:00 | 30 | 39:17 | 166 166-166 |
3.34 | 30:30 | 30 | 38:07 | 170 170-170 |
3.35 | 31:00 | 30 | 36:33 | 172 172-172 |
3.38 | 31:30 | 30 | 17:44 | 170 170-170 |
3.44 | 32:00 | 30 | 7:44 | 172 170-172 |
3.50 | 32:30 | 30 | 9:28 | 174 172-176 |
3.56 | 33:00 | 30 | 7:29 | 175 174-178 |
3.63 | 33:30 | 30 | 7:24 | 175 174-176 |
3.70 | 34:00 | 30 | 7:22 | 174 174-176 |
3.77 | 34:30 | 30 | 7:28 | 175 174-176 |
3.83 | 35:00 | 30 | 7:19 | 174 174-174 |
3.91 | 35:30 | 30 | 7:05 | 173 172-174 |
3.96 | 36:00 | 30 | 8:28 | 173 172-174 |
4.03 | 36:30 | 30 | 7:52 | 171 164-174 |
4.09 | 37:00 | 30 | 7:30 | 175 174-176 |
4.16 | 37:30 | 30 | 7:33 | 174 172-174 |
4.17 | 37:35 | 5 | 11:35 | 168 168-168 |
Cadence
172 (184 max)
Stride Length: 118cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 88.1 | 172 | 4.2 | 32:35 | 8:54 |
Walk | 1.5 | 120 | 0 | 37 | 46:58 |
Pause | 10.4 | - | - | 4:23 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:51 | 6:51 | 60.77 |
5km | 23:50 | 7:40 | 59.41 |
5M | 40:13 | 8:03 | 57.26 |
10km | 51:04 | 8:13 | 56.28 |
10M | 1:26:12 | 8:37 | 55.07 |
Half | 1:56:00 | 8:51 | 53.71 |
20M | 3:04:46 | 9:14 | 53.43 |
Mara | 4:08:40 | 9:29 | 52.94 |
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