Sat 9th Nov 2019 at 1:00pm by H2O
Run > Cross Country
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Time
40:35
-
Miles 4.07
-
Min/mi 9:58
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Pacing
85%
-
WAVA
55.41
-
Stride(cm)
89
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Cals
387
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Cadence
181
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Surface
Grass
Notes & Comments
Split Summary
===
1) 1km - 5:31(5:31/km) 59cal 10.88/12.16kmph
2) 1km - 6:04(6:04/km) 61cal 9.89/10.88kmph
3) 1km - 6:31(6:31/km) 56cal 9.2/10.18kmph
4) 1km - 6:05(6:05/km) 61cal 9.87/11.05kmph
5) 1km - 6:53(6:53/km) 58cal 8.7/9.77kmph
6) 1km - 6:27(6:27/km) 60cal 9.31/9.98kmph
7) 0.55km - 3:04(5:36/km) 32cal 10.72/12.16kmph
===
1) 1km - 5:31(5:31/km) 59cal 10.88/12.16kmph
2) 1km - 6:04(6:04/km) 61cal 9.89/10.88kmph
3) 1km - 6:31(6:31/km) 56cal 9.2/10.18kmph
4) 1km - 6:05(6:05/km) 61cal 9.87/11.05kmph
5) 1km - 6:53(6:53/km) 58cal 8.7/9.77kmph
6) 1km - 6:27(6:27/km) 60cal 9.31/9.98kmph
7) 0.55km - 3:04(5:36/km) 32cal 10.72/12.16kmph
5:31 6:04 6:31 6:05 6:53 6:27 3:04
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. |
---|---|---|---|---|
0.06 | 1:08 | 1:08 +38 | 18:14 | 179 116-194 |
0.13 | 1:46 | 37 | 9:59 | 182 180-186 |
0.19 | 2:19 | 34 | 8:57 | 185 184-186 |
0.25 | 2:51 | 32 | 8:29 | 183 178-186 |
0.31 | 3:25 | 34 | 8:59 | 184 182-186 |
0.38 | 3:58 | 33 | 8:41 | 186 184-186 |
0.44 | 4:32 | 34 | 9:11 | 182 180-184 |
0.50 | 5:06 | 34 | 8:59 | 184 182-184 |
0.56 | 5:38 | 33 | 8:43 | 184 182-186 |
0.63 | 6:12 | 34 | 9:05 | 183 182-184 |
0.69 | 6:46 | 34 | 8:59 | 181 178-184 |
0.75 | 7:20 | 34 | 8:58 | 183 182-184 |
0.81 | 7:56 | 37 | 9:46 | 181 178-182 |
0.88 | 8:31 | 35 | 9:16 | 182 178-186 |
0.94 | 9:06 | 35 | 9:21 | 182 180-182 |
1.00 | 9:41 | 34 | 9:11 | 180 176-182 |
1.06 | 10:16 | 36 | 9:30 | 182 180-184 |
1.13 | 10:53 | 37 | 9:48 | 183 182-184 |
1.19 | 11:28 | 36 | 9:28 | 182 178-184 |
1.25 | 12:16 | 47 | 12:39 | 176 168-182 |
1.31 | 12:54 | 38 | 10:07 | 178 170-180 |
1.38 | 13:44 | 50 | 13:25 | 172 168-176 |
1.44 | 14:23 | 39 | 10:22 | 176 172-180 |
1.50 | 15:01 | 38 | 10:09 | 182 178-184 |
1.56 | 15:37 | 36 | 9:34 | 182 178-184 |
1.63 | 16:20 | 43 | 11:31 | 180 176-182 |
1.69 | 16:59 | 39 | 10:21 | 182 180-184 |
1.75 | 17:38 | 39 | 10:19 | 182 180-184 |
1.81 | 18:15 | 37 | 9:56 | 182 180-184 |
1.88 | 18:52 | 37 | 9:50 | 183 182-184 |
1.94 | 19:30 | 38 | 10:08 | 184 182-186 |
2.00 | 20:05 | 36 | 9:29 | 183 180-184 |
2.06 | 20:48 | 42 | 11:15 | 183 180-186 |
2.13 | 21:23 | 35 | 9:25 | 184 182-186 |
2.19 | 21:57 | 34 | 9:05 | 183 180-184 |
2.25 | 22:31 | 34 | 9:10 | 183 180-186 |
2.31 | 23:07 | 36 | 9:33 | 182 180-184 |
2.38 | 23:44 | 37 | 9:54 | 179 174-180 |
2.44 | 24:20 | 36 | 9:28 | 182 180-184 |
2.50 | 24:58 | 38 | 10:14 | 179 178-182 |
2.56 | 25:36 | 38 | 10:07 | 183 182-184 |
2.63 | 26:14 | 38 | 10:05 | 181 178-184 |
2.69 | 26:50 | 36 | 9:43 | 181 180-182 |
2.75 | 27:29 | 39 | 10:20 | 181 180-184 |
2.81 | 28:08 | 39 | 10:26 | 182 180-182 |
2.88 | 28:47 | 38 | 10:15 | 182 180-184 |
2.94 | 29:36 | 50 | 13:12 | 174 166-182 |
3.00 | 30:16 | 40 | 10:42 | 178 172-180 |
3.06 | 31:10 | 53 | 14:15 | 170 164-180 |
3.13 | 31:51 | 41 | 11:00 | 176 168-182 |
3.19 | 32:29 | 38 | 10:09 | 182 180-184 |
3.25 | 33:07 | 38 | 10:13 | 179 174-184 |
3.31 | 33:51 | 44 | 11:36 | 178 172-180 |
3.38 | 34:31 | 40 | 10:33 | 183 182-184 |
3.44 | 35:08 | 37 | 9:53 | 181 180-182 |
3.50 | 35:49 | 42 | 11:09 | 182 180-182 |
3.56 | 36:27 | 38 | 10:06 | 182 180-184 |
3.63 | 37:05 | 38 | 10:06 | 182 180-184 |
3.69 | 37:42 | 37 | 9:49 | 184 182-186 |
3.75 | 38:25 | 43 | 11:20 | 182 178-184 |
3.81 | 39:00 | 35 | 9:28 | 184 182-186 |
3.88 | 39:32 | 32 | 8:37 | 183 180-186 |
3.94 | 40:04 | 31 | 8:19 | 186 184-188 |
4.00 | 40:38 | 34 | 9:04 | 184 182-186 |
4.06 | 41:11 | 33 | 8:53 | 183 180-186 |
4.07 | 41:15 | 4 | 11:35 | 182 182-182 |
Cadence
181 (194 max)
Stride Length: 89cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 98.7 | 181 | 4.1 | 40:42 | 10:08 |
Walk | 0.0 | 116 | 0 | 0 | NAN:00:00 |
Still | 0.0 | - | - | 1 | - |
Pause | 1.3 | - | - | 32 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:10 | 9:10 | 53.21 |
5km | 30:29 | 9:49 | 55.91 |
5M | 50:29 | 10:06 | 55.14 |
10km | 1:03:33 | 10:14 | 54.86 |
10M | 1:45:14 | 10:31 | 54.63 |
Half | 2:20:07 | 10:42 | 53.62 |
20M | 3:39:25 | 10:58 | 53.94 |
Mara | 4:52:08 | 11:09 | 53.70 |
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