Thu 12th Sep 2019 at 7:00pm by simoncbishop
Run > General
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Time
31:33
-
Miles 4.31
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Min/mi 7:19
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Pacing
89%
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WAVA
59.95
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Stride(cm)
135
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Cals
554
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Cadence
163
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:26(7:26/m) 127cal 8.07/9.2mph
2) 1m - 7:17(7:17/m) 130cal 8.23/9.75mph
3) 1m - 7:27(7:27/m) 128cal 8.05/9.08mph
4) 1m - 7:04(7:04/m) 129cal 8.5/9.02mph
5) 0.31m - 2:18(7:25/m) 40cal 8.1/9.16mph
===
1) 1m - 7:26(7:26/m) 127cal 8.07/9.2mph
2) 1m - 7:17(7:17/m) 130cal 8.23/9.75mph
3) 1m - 7:27(7:27/m) 128cal 8.05/9.08mph
4) 1m - 7:04(7:04/m) 129cal 8.5/9.02mph
5) 0.31m - 2:18(7:25/m) 40cal 8.1/9.16mph
7:26 7:17 7:27 7:04 2:18
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. |
---|---|---|---|---|
0.06 | 36 | 36 | 9:37 | 165 160-168 |
0.13 | 1:07 | 31 | 8:21 | 165 164-166 |
0.19 | 1:38 | 30 | 8:08 | 165 164-168 |
0.25 | 2:08 | 30 | 8:04 | 166 164-168 |
0.31 | 2:38 | 30 | 8:04 | 165 164-166 |
0.38 | 3:09 | 30 | 8:03 | 165 162-168 |
0.44 | 3:40 | 32 | 8:31 | 166 164-168 |
0.50 | 4:09 | 28 | 7:30 | 164 162-166 |
0.56 | 4:53 | 45 +19 | 11:58 | 159 120-168 |
0.63 | 5:19 | 25 | 6:45 | 165 164-166 |
0.69 | 5:45 | 26 | 7:00 | 165 164-166 |
0.75 | 6:10 | 25 | 6:48 | 165 164-166 |
0.81 | 6:37 | 26 | 6:59 | 165 164-166 |
0.88 | 7:03 | 26 | 6:53 | 167 166-168 |
0.94 | 7:28 | 25 | 6:47 | 166 164-168 |
1.00 | 7:48 | 20 | 5:15 | 167 166-168 |
1.06 | 8:15 | 28 | 7:21 | 164 162-166 |
1.13 | 8:43 | 28 | 7:32 | 164 164-164 |
1.19 | 9:09 | 25 | 6:45 | 164 162-166 |
1.25 | 9:35 | 26 | 6:57 | 164 162-166 |
1.31 | 10:03 | 28 | 7:24 | 163 162-164 |
1.38 | 10:30 | 28 | 7:23 | 164 164-164 |
1.44 | 10:57 | 27 | 7:08 | 165 164-168 |
1.50 | 11:24 | 27 | 7:20 | 164 164-166 |
1.56 | 11:51 | 27 | 7:08 | 164 162-166 |
1.63 | 12:17 | 26 | 6:59 | 163 162-164 |
1.69 | 12:46 | 28 | 7:32 | 162 160-164 |
1.75 | 13:14 | 28 | 7:27 | 162 162-164 |
1.81 | 13:41 | 28 | 7:21 | 164 164-166 |
1.88 | 14:09 | 28 | 7:24 | 162 160-164 |
1.94 | 14:37 | 28 | 7:26 | 163 162-164 |
2.00 | 15:05 | 28 | 7:28 | 162 160-164 |
2.06 | 15:35 | 30 | 8:08 | 163 160-166 |
2.13 | 16:04 | 29 | 7:38 | 164 162-166 |
2.19 | 16:33 | 29 | 7:48 | 163 162-166 |
2.25 | 17:01 | 27 | 7:20 | 164 162-164 |
2.31 | 17:29 | 28 | 7:31 | 162 160-164 |
2.38 | 18:00 | 31 | 8:21 | 160 154-162 |
2.44 | 18:25 | 25 | 6:44 | 161 160-162 |
2.50 | 18:52 | 27 | 7:08 | 163 162-164 |
2.56 | 19:19 | 27 | 7:16 | 164 162-164 |
2.63 | 19:47 | 28 | 7:24 | 163 162-166 |
2.69 | 20:13 | 26 | 7:00 | 162 160-164 |
2.75 | 20:41 | 28 | 7:21 | 162 160-162 |
2.81 | 21:08 | 28 | 7:21 | 161 160-162 |
2.88 | 21:38 | 30 | 7:58 | 162 160-162 |
2.94 | 22:05 | 26 | 7:03 | 162 162-164 |
3.00 | 22:32 | 27 | 7:17 | 162 162-164 |
3.06 | 23:00 | 28 | 7:28 | 162 160-162 |
3.13 | 23:28 | 28 | 7:21 | 162 160-164 |
3.19 | 23:54 | 26 | 6:55 | 162 162-162 |
3.25 | 24:18 | 25 | 6:33 | 161 160-162 |
3.31 | 24:44 | 25 | 6:48 | 162 160-162 |
3.38 | 25:10 | 26 | 7:00 | 162 160-164 |
3.44 | 25:35 | 25 | 6:46 | 161 160-162 |
3.50 | 26:00 | 25 | 6:44 | 161 160-162 |
3.56 | 26:26 | 26 | 6:54 | 161 160-162 |
3.63 | 26:52 | 26 | 6:51 | 162 162-162 |
3.69 | 27:19 | 27 | 7:07 | 161 160-162 |
3.75 | 27:45 | 27 | 7:09 | 161 160-162 |
3.81 | 28:13 | 28 | 7:24 | 163 162-166 |
3.88 | 28:42 | 29 | 7:48 | 162 160-168 |
3.94 | 29:09 | 27 | 7:09 | 162 162-162 |
4.00 | 29:36 | 26 | 7:04 | 162 162-164 |
4.06 | 30:01 | 25 | 6:39 | 163 162-164 |
4.13 | 30:31 | 31 | 8:11 | 164 162-166 |
4.19 | 30:59 | 28 | 7:28 | 164 160-166 |
4.25 | 31:27 | 28 | 7:20 | 163 160-164 |
4.31 | 31:54 | 27 | 7:28 | 162 160-164 |
Cadence
163 (168 max)
Stride Length: 135cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 98.8 | 163 | 4.3 | 31:31 | 7:19 |
Walk | 1.2 | 120 | 0 | 23 | 1:00:02 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:42 | 6:42 | 59.42 |
5km | 22:18 | 7:11 | 60.68 |
5M | 36:56 | 7:23 | 59.48 |
10km | 46:30 | 7:29 | 58.92 |
10M | 1:17:00 | 7:42 | 58.73 |
Half | 1:42:31 | 7:50 | 57.88 |
20M | 2:40:32 | 8:02 | 58.57 |
Mara | 3:33:43 | 8:09 | 58.66 |
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