Sat 20th Jun 2015 at 4:00pm by hellen
Run > Long Run
-
Time
2:16:29
-
Miles
15.26
-
Min/mi
8:57
-
Pacing
17%
-
WAVA
58.11
-
Stride(cm)
100
-
Cals
1593
-
Cadence
180
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:08(9:08/m) 103cal 6.57/7.56mph
2) 1m - 9:08(9:08/m) 105cal 6.57/7.14mph
3) 1m - 8:41(8:41/m) 105cal 6.9/7.83mph
4) 1m - 8:36(8:36/m) 106cal 6.98/8.5mph
5) 1m - 8:51(8:51/m) 105cal 6.78/7.49mph
6) 1m - 9:27(9:27/m) 105cal 6.35/7.22mph
7) 1m - 8:45(8:45/m) 103cal 6.86/7.31mph
8) 1m - 8:51(8:51/m) 104cal 6.78/7.76mph
9) 1m - 9:26(9:26/m) 105cal 6.36/7.01mph
10) 1m - 9:13(9:13/m) 104cal 6.51/7.06mph
11) 1m - 9:20(9:20/m) 105cal 6.43/7.12mph
12) 1m - 8:45(8:45/m) 103cal 6.86/7.33mph
13) 1m - 8:40(8:40/m) 105cal 6.92/7.2mph
14) 1m - 8:41(8:41/m) 104cal 6.91/7.31mph
15) 1m - 8:47(8:47/m) 104cal 6.83/7.26mph
16) 0.26m - 2:10(8:18/m) 27cal 7.22/7.43mph
9:08 9:08 8:41 8:36 8:51 9:27 8:45 8:51 9:26 9:13 9:20 8:45 8:40 8:41 8:47 2:10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
4:46 |
4:46 |
9:33 |
179 116-184 |
1.00 |
9:13 |
4:27 |
8:54 |
181 168-186 |
1.50 |
13:46 |
4:32 |
9:05 |
182 178-186 |
2.00 |
18:21 |
4:36 |
9:11 |
181 178-186 |
2.50 |
23:19 |
4:57 |
9:55 |
177 118-186 |
3.00 |
27:22 |
4:04 |
8:07 |
182 168-186 |
3.50 |
31:37 |
4:15 |
8:30 |
180 122-186 |
4.00 |
35:58 |
4:21 |
8:42 |
181 172-186 |
4.50 |
40:35 |
4:36 |
9:12 |
180 82-186 |
5.00 |
45:02 |
4:27 |
8:55 |
180 168-186 |
5.50 |
53:51 |
8:49 |
17:38 |
178 118-200 |
6.00 |
58:43 |
4:52 |
9:44 |
179 174-184 |
6.50 |
1:03:24 |
4:41 |
9:22 |
177 100-184 |
7.00 |
1:07:42 |
4:18 |
8:36 |
181 166-184 |
7.50 |
1:12:54 |
5:12 |
10:24 |
177 116-186 |
8.00 |
1:17:25 |
4:32 |
9:03 |
182 174-186 |
8.50 |
1:22:08 |
4:43 |
9:25 |
180 176-184 |
9.00 |
1:34:23 |
12:15 |
24:30 |
181 166-236 |
9.50 |
1:39:05 |
4:42 |
9:24 |
180 168-186 |
10.00 |
1:45:31 |
6:26 |
12:52 |
179 116-186 |
10.50 |
1:50:14 |
4:43 |
9:26 |
181 176-186 |
11.00 |
1:54:51 |
4:37 |
9:14 |
181 174-186 |
11.50 |
2:00:26 |
5:35 |
11:10 |
178 118-186 |
12.00 |
2:04:44 |
4:18 |
8:36 |
181 176-186 |
12.50 |
2:09:06 |
4:22 |
8:44 |
181 168-186 |
13.00 |
2:13:24 |
4:18 |
8:37 |
182 176-188 |
13.50 |
2:17:46 |
4:22 |
8:44 |
181 172-188 |
14.00 |
2:22:27 |
4:40 |
9:21 |
182 118-194 |
14.50 |
2:26:53 |
4:27 |
8:53 |
180 118-186 |
15.00 |
2:31:14 |
4:20 |
8:41 |
182 120-188 |
15.26 |
2:33:25 |
2:11 |
8:22 |
182 178-188 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.6 |
180 |
15.2 |
2:17:32 |
9:05 |
Walk |
5.1 |
114 |
0.1 |
7:48 |
1:13:02 |
Still |
5.3 |
- |
- |
8:05 |
- |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:37 |
6:37 |
66.27 |
5km |
23:19 |
7:30 |
65.71 |
5M |
39:33 |
7:55 |
63.19 |
10km |
50:20 |
8:06 |
62.15 |
10M |
1:25:22 |
8:32 |
60.22 |
Half |
1:55:13 |
8:48 |
58.19 |
20M |
3:04:17 |
9:13 |
57.08 |
Mara |
4:08:42 |
9:30 |
55.91 |
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