Sat 9th Nov 2019 at 1:00pm by H2O
Run > Cross Country
-
Time
40:35
-
Miles
4.07
-
Min/mi
9:58
-
Pacing
85%
-
WAVA
55.41
-
Stride(cm)
89
-
Cals
387
-
Cadence
181
-
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
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.
|
0.16 |
2:00 |
2:00 +38
|
12:34 |
181 116-194 |
0.39 |
4:00 |
2:00 |
8:50 |
184 178-186 |
0.61 |
6:00 |
2:00 |
8:52 |
183 180-186 |
0.83 |
8:00 |
2:00 |
9:18 |
182 178-184 |
1.05 |
10:00 |
2:00 |
9:08 |
182 176-186 |
1.23 |
12:00 |
2:00 |
10:46 |
180 168-184 |
1.40 |
14:00 |
2:00 |
12:04 |
175 168-180 |
1.60 |
16:00 |
2:00 |
9:45 |
179 172-184 |
1.79 |
18:00 |
2:00 |
10:54 |
182 180-184 |
1.99 |
20:00 |
2:00 |
9:42 |
183 180-186 |
2.20 |
22:00 |
2:00 |
9:39 |
183 180-186 |
2.41 |
24:00 |
2:00 |
9:27 |
181 174-186 |
2.60 |
26:00 |
2:00 |
10:17 |
181 178-184 |
2.80 |
28:00 |
2:00 |
10:10 |
181 180-184 |
2.98 |
30:00 |
2:00 |
11:27 |
179 166-184 |
3.15 |
32:00 |
2:00 |
11:37 |
174 164-182 |
3.34 |
34:00 |
2:00 |
10:38 |
180 172-184 |
3.52 |
36:00 |
2:00 |
11:02 |
182 180-184 |
3.72 |
38:00 |
2:00 |
9:48 |
183 180-186 |
3.93 |
40:00 |
2:00 |
9:34 |
184 178-188 |
4.07 |
41:15 |
1:15 |
9:04 |
184 180-186 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:41 |
46.17% |
More |
800m |
4:24 |
8:50 |
50.08% |
More |
1km |
5:30 |
8:51 |
52.10% |
More |
Mile |
9:01 |
9:01 |
54.10% |
More |
5k |
31:03 |
10:00 |
54.87% |
More |
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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