Wed 17th Apr 2024 at 7:07pm by CT
Run > Easy
-
Time
1:10:57
-
Miles
8.05
-
Min/mi
8:49
-
Pacing
92.1%
-
WAVA
69.49
-
Stride(cm)
105
-
Cals
828
-
Cadence
174
-
Asc(m)
216
-
Hillscore
3
-
Surface
Road
Notes & Comments
Dagenham Rd, RGR, Hornchurch Rd, Slewins Ln, Upper Brentwood Rd, South St, Oldchurch Rd, Dagenham Rd
Didn’t feel much like going out but I won’t be able to run tomorrow/Friday. It was cold & rained for a bit, cold wind. Felt a bit ill - not sure why. Nice to do a different route for a change.
1) 1mi - 9:02(9:02/mi) 103cal 6.65/7.01mph
2) 1mi - 8:48(8:48/mi) 103cal 6.82/7.2mph
3) 1mi - 8:52(8:52/mi) 104cal 6.77/7.26mph
4) 1mi - 8:45(8:45/mi) 102cal 6.86/7.12mph
5) 1mi - 8:56(8:56/mi) 104cal 6.71/7.16mph
6) 1mi - 8:49(8:49/mi) 102cal 6.81/7.26mph
7) 1mi - 8:42(8:42/mi) 103cal 6.9/7.31mph
8) 1mi - 8:41(8:41/mi) 103cal 6.91/7.31mph
9) 0.05mi - 24(8:20/mi) 4cal 7.2/7.22mph
9:02 8:48 8:52 8:45 8:56 8:49 8:42 8:41 24
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:16 |
2:16 |
9:05 |
172 164-174 |
13/5 |
0.50 |
4:34 |
2:18 |
9:11 |
173 168-174 |
13/17 |
0.75 |
6:47 |
2:13 |
8:51 |
173 172-176 |
7/5 |
1.00 |
9:01 |
2:15 |
8:58 |
173 172-176 |
9/7 |
1.25 |
11:14 |
2:13 |
8:51 |
173 172-176 |
9/7 |
1.50 |
13:20 |
2:06 |
8:23 |
173 172-176 |
8/7 |
1.75 |
15:33 |
2:13 |
8:53 |
173 170-176 |
7/15 |
2.00 |
17:49 |
2:16 |
9:05 |
173 168-176 |
8/8 |
2.25 |
20:05 |
2:16 |
9:04 |
173 170-176 |
18/6 |
2.50 |
22:17 |
2:12 |
8:47 |
174 172-176 |
11/8 |
2.75 |
24:23 |
2:06 |
8:25 |
173 172-176 |
7/22 |
3.00 |
26:41 |
2:18 |
9:11 |
173 172-176 |
19/5 |
3.25 |
28:54 |
2:13 |
8:54 |
173 172-176 |
12/9 |
3.50 |
31:05 |
2:11 |
8:42 |
175 174-176 |
11/6 |
3.75 |
33:19 |
2:14 |
8:55 |
174 172-178 |
3/12 |
4.00 |
35:26 |
2:07 |
8:29 |
173 172-174 |
8/9 |
4.25 |
37:40 |
2:14 |
8:58 |
173 172-176 |
9/6 |
4.50 |
39:58 |
2:18 |
9:11 |
173 172-176 |
10/7 |
4.75 |
42:09 |
2:11 |
8:42 |
174 174-176 |
7/7 |
5.00 |
44:22 |
2:14 |
8:55 |
173 170-176 |
7/5 |
5.25 |
46:29 |
2:07 |
8:27 |
172 172-174 |
1/12 |
5.50 |
48:40 |
2:11 |
8:44 |
173 172-174 |
5/7 |
5.75 |
50:51 |
2:11 |
8:45 |
174 172-178 |
6/11 |
6.00 |
53:33 |
2:41 +22
|
10:45 |
174 162-182 |
9/5 |
6.25 |
55:42 |
2:09 |
8:37 |
175 172-178 |
4/9 |
6.50 |
57:56 |
2:14 |
8:58 |
174 162-176 |
10/8 |
6.75 |
1:00:05 |
2:09 |
8:36 |
175 174-178 |
8/8 |
7.00 |
1:02:14 |
2:09 |
8:36 |
175 172-178 |
7/8 |
7.25 |
1:04:26 |
2:11 |
8:46 |
175 174-176 |
7/7 |
7.50 |
1:06:37 |
2:11 |
8:45 |
175 174-176 |
7/10 |
7.75 |
1:08:45 |
2:08 |
8:34 |
175 174-176 |
10/7 |
8.00 |
1:10:55 |
2:09 |
8:38 |
174 168-176 |
8/6 |
8.05 |
1:11:19 |
24 |
8:34 |
176 174-178 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
173 |
8 |
1:10:57 |
8:52 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Pause |
0.5 |
- |
- |
22 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:20 |
50.86% |
More |
800m |
4:13 |
8:29 |
56.76% |
More |
1km |
5:19 |
8:33 |
58.45% |
More |
Mile |
8:37 |
8:37 |
60.72% |
More |
5k |
27:17 |
8:47 |
66.98% |
More |
5 miles |
44:04 |
8:49 |
67.86% |
More |
10k |
55:01 |
8:51 |
68.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:47 |
7:47 |
67.19 |
5km |
25:52 |
8:20 |
70.64 |
5M |
42:50 |
8:34 |
69.81 |
10km |
53:55 |
8:41 |
69.52 |
10M |
1:29:17 |
8:56 |
69.39 |
Half |
1:58:53 |
9:05 |
68.19 |
20M |
3:06:10 |
9:19 |
68.80 |
Mara |
4:07:52 |
9:28 |
68.62 |
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