Hi ,
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Ian Williams aka Fetch
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Sun 22nd Apr 2018 at 10:00am by Ralph D
Run > General
-
Time
3:19:29
-
Miles
26.52
-
Min/mi
7:31
-
Pacing
77.8%
-
WAVA
67.11
-
Stride(cm)
122
-
Cals
3181
-
Cadence
175
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 24.41m - 3:00:30(7:24/m) 2934cal 8.12/16.09mph
2) 2.11m - 18:59(9:01/m) 247cal 6.65/8.6mph
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 1.00 |
6:47 |
6:47 |
6:47 |
175 172-180 |
11/7 |
| 2.00 |
13:27 |
6:40 |
6:40 |
176 172-178 |
8/4 |
| 3.00 |
20:06 |
6:39 |
6:39 |
176 172-186 |
0/23 |
| 4.00 |
26:47 |
6:41 |
6:41 |
176 174-180 |
6/25 |
| 5.00 |
33:33 |
6:46 |
6:46 |
177 172-182 |
3/8 |
| 6.00 |
40:16 |
6:43 |
6:43 |
178 174-182 |
3/4 |
| 7.00 |
47:05 |
6:50 |
6:50 |
178 174-184 |
5/6 |
| 8.00 |
53:46 |
6:41 |
6:41 |
180 174-186 |
6/7 |
| 9.00 |
1:00:36 |
6:50 |
6:50 |
179 176-184 |
9/9 |
| 10.00 |
1:07:19 |
6:44 |
6:44 |
179 176-184 |
4/6 |
| 11.00 |
1:14:10 |
6:50 |
6:50 |
179 174-184 |
7/7 |
| 12.00 |
1:21:11 |
7:01 |
7:01 |
179 176-184 |
6/5 |
| 13.00 |
1:28:39 |
7:28 |
7:28 |
177 170-184 |
17/11 |
| 14.00 |
1:36:09 |
7:30 |
7:30 |
176 120-188 |
8/8 |
| 15.00 |
1:43:22 |
7:13 |
7:13 |
179 174-184 |
5/10 |
| 16.00 |
1:50:25 |
7:02 |
7:02 |
180 174-186 |
12/11 |
| 17.00 |
1:58:43 |
8:18 |
8:18 |
171 112-184 |
9/7 |
| 18.00 |
2:05:56 |
7:13 |
7:13 |
179 174-184 |
8/10 |
| 19.00 |
2:13:28 |
7:32 |
7:32 |
173 118-184 |
30/26 |
| 20.00 |
2:21:12 |
7:44 |
7:44 |
174 116-188 |
9/12 |
| 21.00 |
2:30:09 |
8:57 |
8:57 |
168 120-234 |
6/4 |
| 22.00 |
2:38:12 |
8:03 |
8:03 |
174 122-180 |
9/7 |
| 23.00 |
2:48:00 |
9:48 |
9:48 |
162 114-180 |
16/7 |
| 24.00 |
2:56:20 |
8:20 |
8:20 |
175 120-182 |
29/27 |
| 25.00 |
3:06:03 |
9:43 |
9:43 |
164 118-238 |
13/24 |
| 26.00 |
3:15:21 |
9:19 |
9:19 |
164 120-178 |
11/12 |
| 26.52 |
3:19:29 |
4:08 |
7:59 |
176 164-188 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
92.1 |
177 |
25.6 |
3:03:45 |
7:11 |
| Walk |
7.9 |
121 |
1 |
15:44 |
16:21 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:21 |
5:25 |
60.43% |
More |
| 800m |
3:03 |
6:08 |
62.53% |
More |
| 1km |
3:58 |
6:23 |
63.15% |
More |
| Mile |
6:33 |
6:33 |
65.71% |
More |
| 5k |
20:35 |
6:38 |
69.83% |
More |
| 5 miles |
33:25 |
6:41 |
70.06% |
More |
| 10k |
41:37 |
6:42 |
70.21% |
More |
| 10 miles |
1:07:13 |
6:43 |
71.31% |
More |
| Half |
1:29:21 |
6:49 |
71.34% |
More |
| 20 miles |
2:21:10 |
7:04 |
70.00% |
More |
| Mara |
3:17:01 |
7:31 |
67.01% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:11 |
6:11 |
69.61 |
| 5km |
20:33 |
6:37 |
69.96 |
| 5M |
34:02 |
6:48 |
68.79 |
| 10km |
42:51 |
6:54 |
68.18 |
| 10M |
1:10:57 |
7:06 |
67.56 |
| Half |
1:34:27 |
7:13 |
66.94 |
| 20M |
2:27:55 |
7:24 |
66.80 |
| Mara |
3:16:56 |
7:31 |
67.04 |
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