-
Time
28:59
-
Miles
3.07
-
Min/mi
9:26
-
Pacing
61%
-
WAVA
51.41
-
Stride(cm)
103
-
Cals
345
-
Cadence
165
-
Surface
Road
Notes & Comments
Hills - 5 x long + 1 short. Approx’ 1/2 seconds faster this week
With David & Harry
Split Summary
===
1) 0.31m - 2:03(6:42/m) 37cal 8.96/11.94mph
2) 0.31m - 4:03(12:54/m) 33cal 4.65/9.31mph
3) 0.31m - 2:02(6:36/m) 37cal 9.09/11.9mph
4) 0.31m - 3:23(10:55/m) 32cal 5.49/8.66mph
5) 0.31m - 2:00(6:32/m) 37cal 9.19/12.27mph
6) 0.32m - 3:38(11:18/m) 33cal 5.31/9.77mph
7) 0.31m - 2:01(6:28/m) 38cal 9.29/12.8mph
8) 0.32m - 3:47(11:44/m) 33cal 5.11/9.14mph
9) 0.31m - 1:59(6:19/m) 38cal 9.49/12.13mph
10) 0.12m - 2:23(19:58/m) 14cal 3/9.1mph
11) 0.11m - 37(5:52/m) 11cal 10.24/13.02mph
12) 0.03m - 1:04(36:31/m) 2cal 1.64/11.02mph
2:03 4:03 2:02 3:23 2:00 3:38 2:01 3:47 1:59 2:23 37 1:04
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.06 |
22 |
22 |
5:45 |
183 178-188 |
| 0.13 |
45 |
23 |
6:13 |
176 174-178 |
| 0.19 |
1:10 |
26 |
6:48 |
171 168-174 |
| 0.25 |
1:39 |
29 |
7:40 |
170 168-172 |
| 0.31 |
2:09 |
30 |
7:59 |
171 168-172 |
| 0.38 |
3:22 |
1:13 |
19:27 |
157 156-160 |
| 0.44 |
4:02 |
40 |
10:37 |
156 154-158 |
| 0.50 |
4:37 |
35 |
9:22 |
158 156-160 |
| 0.56 |
5:11 |
34 |
9:03 |
159 156-160 |
| 0.63 |
6:03 |
52 |
13:53 |
161 148-186 |
| 0.69 |
6:28 |
25 |
6:45 |
178 174-186 |
| 0.75 |
6:52 |
24 |
6:21 |
173 170-174 |
| 0.81 |
7:19 |
27 |
7:07 |
168 168-168 |
| 0.88 |
7:44 |
26 |
6:50 |
170 168-170 |
| 0.94 |
8:25 |
40 |
10:43 |
148 118-170 |
| 1.00 |
9:05 |
41 |
10:53 |
156 154-158 |
| 1.06 |
9:38 |
33 |
8:49 |
160 158-162 |
| 1.13 |
10:09 |
31 |
8:17 |
162 160-162 |
| 1.19 |
10:41 |
31 |
8:20 |
162 162-162 |
| 1.25 |
11:31 |
50 |
13:23 |
162 158-186 |
| 1.31 |
11:56 |
25 |
6:35 |
175 174-178 |
| 1.38 |
12:20 |
24 |
6:27 |
173 172-174 |
| 1.44 |
12:46 |
26 |
6:55 |
170 168-172 |
| 1.50 |
13:12 |
27 |
7:07 |
169 168-170 |
| 1.56 |
14:02 |
49 |
13:08 |
150 118-172 |
| 1.63 |
14:46 |
44 |
11:46 |
153 140-158 |
| 1.69 |
15:19 |
33 |
8:50 |
158 156-162 |
| 1.75 |
15:51 |
32 |
8:26 |
161 160-162 |
| 1.81 |
16:22 |
32 |
8:30 |
159 158-162 |
| 1.88 |
17:11 |
48 |
12:50 |
154 104-180 |
| 1.94 |
17:34 |
23 |
6:12 |
177 174-182 |
| 2.00 |
17:59 |
25 |
6:36 |
170 168-172 |
| 2.06 |
18:23 |
25 |
6:37 |
170 168-172 |
| 2.13 |
18:47 |
24 |
6:18 |
171 170-172 |
| 2.19 |
19:31 |
44 |
11:49 |
144 92-170 |
| 2.25 |
20:12 |
41 |
10:57 |
155 152-156 |
| 2.31 |
20:49 |
36 |
9:41 |
157 156-158 |
| 2.38 |
21:21 |
33 |
8:46 |
157 156-158 |
| 2.44 |
21:52 |
31 |
8:14 |
158 156-158 |
| 2.50 |
22:52 |
1:00 |
16:02 |
156 154-158 |
| 2.56 |
23:17 |
25 |
6:39 |
180 176-186 |
| 2.63 |
23:40 |
23 |
6:04 |
175 172-176 |
| 2.69 |
24:06 |
25 |
6:47 |
171 168-174 |
| 2.75 |
24:29 |
24 |
6:18 |
168 168-170 |
| 2.81 |
24:55 |
26 |
6:50 |
170 166-172 |
| 2.88 |
25:56 |
1:02 |
16:26 |
152 104-172 |
| 2.94 |
27:14 |
1:18 |
20:46 |
141 118-154 |
| 3.00 |
27:41 |
27 |
7:10 |
191 190-192 |
| 3.06 |
28:54 |
1:13 |
19:22 |
178 90-190 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
88.4 |
167 |
2.9 |
25:36 |
8:42 |
| Walk |
11.6 |
114 |
0.1 |
3:23 |
27:35 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:32 |
6:09 |
55.50% |
More |
| 800m |
3:53 |
7:48 |
51.69% |
More |
| 1km |
5:12 |
8:23 |
50.16% |
More |
| Mile |
8:29 |
8:29 |
52.23% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:50 |
8:50 |
50.17 |
| 5km |
29:21 |
9:27 |
51.41 |
| 5M |
48:36 |
9:43 |
50.63 |
| 10km |
1:01:12 |
9:51 |
50.24 |
| 10M |
1:41:20 |
10:08 |
50.19 |
| Half |
2:14:55 |
10:18 |
49.52 |
| 20M |
3:31:17 |
10:34 |
50.11 |
| Mara |
4:41:18 |
10:44 |
50.18 |
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