Wed 24th Apr 2024 at 10:14am by RogMonty
Run > General
-
Time
1:39:14
-
Miles
12.08
-
Min/mi
8:13
-
Pacing
70%
-
WAVA
63.58
-
Stride(cm)
106
-
Cals
1512
-
Cadence
185
-
Asc(m)
60
-
Hillscore
9
-
Surface
Road
Notes & Comments
1) 1mi - 8:35(8:35/mi) 117cal 93/97rpm 6.99/7.72mph
2) 1mi - 8:16(8:16/mi) 129cal 93/94rpm 7.25/7.72mph
3) 1mi - 8:08(8:08/mi) 125cal 92/95rpm 7.38/7.61mph
4) 1mi - 8:12(8:12/mi) 125cal 89/97rpm 7.32/8.21mph
5) 1mi - 8:07(8:07/mi) 128cal 93/96rpm 7.39/9.17mph
6) 1mi - 8:07(8:07/mi) 126cal 94/96rpm 7.4/7.9mph
7) 1mi - 7:59(7:59/mi) 126cal 93/95rpm 7.51/8.37mph
8) 1mi - 8:05(8:05/mi) 125cal 92/94rpm 7.43/9.71mph
9) 1mi - 8:18(8:18/mi) 123cal 92/94rpm 7.22/8.01mph
10) 1mi - 8:35(8:35/mi) 128cal 92/96rpm 6.99/9.17mph
11) 1mi - 8:20(8:20/mi) 124cal 93/95rpm 7.2/7.74mph
12) 1mi - 7:54(7:54/mi) 125cal 93/94rpm 7.59/9.84mph
13) 0.08mi - 38(8:22/mi) 11cal 93/93rpm 7.17/8.19mph
8:35 8:16 8:08 8:12 8:07 8:07 7:59 8:05 8:18 8:35 8:20 7:54 38
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:25 |
4:25 |
8:50 |
185 172-188 |
137/5 |
1.00 |
8:35 |
4:11 |
8:21 |
189 186-194 |
14/1 |
1.50 |
13:13 |
4:38 |
9:16 |
185 96-188 |
3/17 |
2.00 |
17:14 |
4:01 |
8:02 |
185 182-188 |
5/7 |
2.50 |
21:43 |
4:28 |
8:57 |
183 108-190 |
1/22 |
3.00 |
25:43 |
4:00 |
8:00 |
186 182-188 |
8/5 |
3.50 |
29:52 |
4:09 |
8:18 |
185 178-194 |
2/8 |
4.00 |
34:00 |
4:09 |
8:18 |
185 132-188 |
5/6 |
4.50 |
40:57 |
6:56 |
13:53 |
186 96-190 |
11/7 |
5.00 |
44:56 |
3:59 |
7:58 |
186 182-192 |
5/7 |
5.50 |
48:58 |
4:02 |
8:04 |
188 92-192 |
13/1 |
6.00 |
53:02 |
4:05 |
8:09 |
187 182-190 |
9/4 |
6.50 |
57:23 |
4:21 |
8:42 |
185 104-190 |
15/2 |
7.00 |
1:01:17 |
3:54 |
7:48 |
185 182-188 |
2/10 |
7.50 |
1:05:25 |
4:07 |
8:15 |
184 182-186 |
0/17 |
8.00 |
1:09:23 |
3:58 |
7:56 |
184 182-188 |
1/7 |
8.50 |
1:13:38 |
4:15 |
8:30 |
184 180-188 |
0/13 |
9.00 |
1:17:41 |
4:03 |
8:06 |
184 182-188 |
4/8 |
9.50 |
1:21:59 |
4:18 |
8:36 |
184 178-190 |
6/1 |
10.00 |
1:26:44 |
4:46 |
9:32 |
184 136-192 |
4/4 |
10.50 |
1:30:55 |
4:11 |
8:22 |
187 182-190 |
21/0 |
11.00 |
1:35:04 |
4:09 |
8:18 |
185 180-188 |
8/4 |
11.50 |
1:39:05 |
4:00 |
8:00 |
185 182-188 |
7/1 |
12.00 |
1:42:58 |
3:54 |
7:48 |
185 182-188 |
3/13 |
12.07 |
1:43:35 |
37 |
8:23 |
185 184-186 |
4/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.5 |
185 |
12 |
1:39:55 |
8:18 |
Walk |
3.5 |
116 |
0 |
3:35 |
2:07:56 |
Still |
0.1 |
- |
- |
5 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:20 |
47.08% |
More |
800m |
3:48 |
7:40 |
53.52% |
More |
1km |
4:45 |
7:38 |
55.91% |
More |
Mile |
7:49 |
7:49 |
57.60% |
More |
5k |
25:08 |
8:05 |
61.05% |
More |
5 miles |
40:49 |
8:10 |
61.34% |
More |
10k |
51:38 |
8:19 |
60.62% |
More |
10 miles |
1:25:41 |
8:34 |
60.44% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:38 |
5:38 |
79.96 |
5km |
20:46 |
6:41 |
73.88 |
5M |
35:56 |
7:11 |
69.67 |
10km |
46:09 |
7:26 |
67.81 |
10M |
1:19:50 |
7:59 |
64.87 |
Half |
1:48:57 |
8:19 |
62.45 |
20M |
2:57:21 |
8:52 |
60.79 |
Mara |
4:02:02 |
9:14 |
59.39 |
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