-
Time
31:21
-
Miles
4.01
-
Min/mi
7:49
-
Pacing
78%
-
WAVA
53.43
-
Stride(cm)
121
-
Cals
607
-
Cadence
169
-
Asc(m)
47
-
Hillscore
2
-
Surface
Road
Notes & Comments
1) 1mi - 8:18(8:18/mi) 150cal 7.23/8.12mph
2) 1mi - 7:35(7:35/mi) 152cal 7.92/8.58mph
3) 1mi - 7:44(7:44/mi) 153cal 7.77/9.1mph
4) 1mi - 7:42(7:42/mi) 151cal 7.79/9.06mph
5) 0.01mi - 4(7:09/mi) 1cal 8.39/8.08mph
Kinda just exploring, but actually had such a time running around the edge of gray's ferry neighborhood. I really kinda like running around semi-industrial areas, it's surprisingly a vibe. Also maybe was just in a good mood for other reasons too idk. But yeah good stuff. 43 miles on the week, tom thomas memorial mile on friday and then my spring season is over!
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:07 |
1:07 |
8:56 |
168 118-174 |
2/6 |
0.25 |
2:13 |
1:06 |
8:46 |
171 170-174 |
3/1 |
0.38 |
3:15 |
1:02 |
8:19 |
170 168-172 |
6/0 |
0.50 |
4:17 |
1:01 |
8:11 |
170 168-172 |
4/1 |
0.63 |
5:15 |
58 |
7:48 |
172 170-174 |
1/6 |
0.75 |
6:19 |
1:04 |
8:29 |
170 168-172 |
3/3 |
0.88 |
7:18 |
1:00 |
7:57 |
170 168-172 |
4/6 |
1.00 |
8:17 |
59 |
7:51 |
171 166-174 |
2/5 |
1.13 |
9:13 |
56 |
7:29 |
171 170-174 |
3/2 |
1.25 |
10:08 |
55 |
7:17 |
170 170-172 |
1/5 |
1.38 |
11:03 |
55 |
7:17 |
170 170-172 |
0/6 |
1.50 |
12:02 |
1:00 |
7:56 |
170 170-172 |
3/2 |
1.63 |
12:56 |
54 |
7:10 |
170 168-172 |
3/1 |
1.75 |
13:55 |
59 |
7:50 |
170 170-172 |
1/2 |
1.88 |
15:12 |
1:17 +17
|
10:16 |
167 118-172 |
3/2 |
2.00 |
16:08 |
57 |
7:35 |
170 168-170 |
2/2 |
2.13 |
17:07 |
58 |
7:47 |
170 164-174 |
4/3 |
2.25 |
18:06 |
1:00 |
7:56 |
169 166-170 |
2/2 |
2.38 |
19:04 |
58 |
7:44 |
169 166-170 |
3/3 |
2.50 |
20:51 |
1:46 +48
|
14:10 |
172 168-182 |
6/5 |
2.63 |
21:48 |
57 |
7:39 |
170 168-170 |
2/2 |
2.75 |
22:44 |
56 |
7:31 |
168 164-170 |
2/3 |
2.88 |
23:43 |
59 |
7:52 |
167 164-170 |
8/1 |
3.00 |
24:40 |
57 |
7:35 |
168 166-170 |
5/2 |
3.13 |
25:39 |
59 |
7:51 |
169 166-174 |
2/3 |
3.25 |
26:41 |
1:02 |
8:14 |
167 164-170 |
9/1 |
3.38 |
27:57 |
1:16 +16
|
10:06 |
171 166-176 |
1/8 |
3.50 |
28:54 |
58 |
7:42 |
169 166-170 |
5/1 |
3.63 |
29:52 |
57 |
7:39 |
168 166-170 |
4/3 |
3.75 |
30:45 |
54 |
7:08 |
170 168-178 |
1/7 |
3.88 |
31:41 |
56 |
7:27 |
167 164-170 |
2/6 |
4.00 |
32:38 |
57 |
7:38 |
165 162-166 |
7/1 |
4.01 |
32:42 |
4 |
7:17 |
164 164-164 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.7 |
169 |
4 |
31:14 |
8:05 |
Walk |
1.2 |
118 |
0 |
24 |
42:27 |
Pause |
3.2 |
- |
- |
1:04 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:15 |
39.90% |
More |
800m |
3:41 |
7:24 |
45.81% |
More |
1km |
4:36 |
7:24 |
47.88% |
More |
Mile |
7:36 |
7:36 |
49.79% |
More |
5k |
25:10 |
8:06 |
51.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:12 |
7:12 |
52.55 |
5km |
23:55 |
7:42 |
53.73 |
5M |
39:37 |
7:55 |
53.18 |
10km |
49:52 |
8:02 |
52.94 |
10M |
1:22:35 |
8:16 |
52.98 |
Half |
1:49:57 |
8:24 |
52.32 |
20M |
2:52:11 |
8:37 |
52.94 |
Mara |
3:49:15 |
8:45 |
53.02 |
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