Sun 21st Jun 2015 at 3:00pm by hellen
Run > Long Run
-
Time
2:50:41
-
Miles
18.32
-
Min/mi
9:19
-
Pacing
0%
-
WAVA
56.23
-
Stride(cm)
97
-
Cals
1906
-
Cadence
178
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:59(8:59/m) 102cal 6.68/7.01mph
2) 1m - 9:02(9:02/m) 105cal 6.65/7.08mph
3) 1m - 9:03(9:03/m) 104cal 6.63/7.06mph
4) 1m - 9:13(9:13/m) 102cal 6.51/7.06mph
5) 1m - 9:27(9:27/m) 105cal 6.35/6.7mph
6) 1m - 9:03(9:03/m) 104cal 6.63/7.72mph
7) 1m - 9:27(9:27/m) 106cal 6.35/6.89mph
8) 1m - 9:15(9:15/m) 105cal 6.49/6.78mph
9) 1m - 9:24(9:24/m) 106cal 6.38/6.76mph
10) 1m - 9:32(9:32/m) 102cal 6.29/6.74mph
11) 1m - 9:33(9:33/m) 103cal 6.28/6.68mph
12) 1m - 9:24(9:24/m) 105cal 6.38/6.66mph
13) 1m - 9:14(9:14/m) 103cal 6.5/6.8mph
14) 1m - 9:34(9:34/m) 105cal 6.27/6.93mph
15) 1m - 9:19(9:19/m) 101cal 6.44/7.2mph
16) 1m - 9:27(9:27/m) 105cal 6.35/6.99mph
17) 1m - 9:17(9:17/m) 105cal 6.46/7.03mph
18) 1m - 9:33(9:33/m) 105cal 6.28/6.59mph
19) 0.32m - 2:56(9:10/m) 33cal 6.55/6.76mph
8:59 9:02 9:03 9:13 9:27 9:03 9:27 9:15 9:24 9:32 9:33 9:24 9:14 9:34 9:19 9:27 9:17 9:33 2:56
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.50 |
4:25 |
4:25 |
8:49 |
180 166-186 |
| 1.00 |
8:58 |
4:33 |
9:07 |
180 176-184 |
| 1.50 |
13:31 |
4:33 |
9:06 |
180 176-186 |
| 2.00 |
18:24 |
4:53 |
9:47 |
177 116-186 |
| 2.50 |
23:15 |
4:50 |
9:40 |
177 116-184 |
| 3.00 |
27:49 |
4:35 |
9:09 |
178 172-182 |
| 3.50 |
32:26 |
4:36 |
9:13 |
178 172-184 |
| 4.00 |
41:54 |
9:28 |
18:56 |
178 172-188 |
| 4.50 |
46:53 |
4:59 |
9:58 |
178 172-184 |
| 5.00 |
51:36 |
4:43 |
9:26 |
178 174-182 |
| 5.50 |
56:01 |
4:26 |
8:51 |
178 172-184 |
| 6.00 |
1:00:39 |
4:38 |
9:15 |
178 174-184 |
| 6.50 |
1:05:20 |
4:41 |
9:21 |
178 174-186 |
| 7.00 |
1:10:05 |
4:45 |
9:30 |
177 170-180 |
| 7.50 |
1:14:42 |
4:37 |
9:14 |
178 174-188 |
| 8.00 |
1:19:19 |
4:38 |
9:15 |
178 170-184 |
| 8.50 |
1:24:02 |
4:42 |
9:25 |
178 170-184 |
| 9.00 |
1:28:44 |
4:42 |
9:24 |
177 174-188 |
| 9.50 |
1:38:20 |
9:37 |
19:14 |
176 118-184 |
| 10.00 |
1:43:08 |
4:48 |
9:35 |
174 116-184 |
| 10.50 |
1:52:53 |
9:45 |
19:30 |
178 172-184 |
| 11.00 |
1:57:44 |
4:51 |
9:43 |
178 172-184 |
| 11.50 |
2:02:25 |
4:41 |
9:21 |
179 174-186 |
| 12.00 |
2:07:14 |
4:49 |
9:39 |
178 168-182 |
| 12.50 |
2:15:29 |
8:15 |
16:30 |
177 116-186 |
| 13.00 |
2:20:08 |
4:38 |
9:16 |
179 170-186 |
| 13.50 |
2:28:06 |
7:58 |
15:56 |
177 116-184 |
| 14.00 |
2:32:59 |
4:53 |
9:46 |
179 174-184 |
| 14.50 |
2:37:44 |
4:45 |
9:29 |
178 174-186 |
| 15.00 |
2:45:17 |
7:34 |
15:07 |
178 118-186 |
| 15.50 |
2:50:04 |
4:47 |
9:34 |
179 174-184 |
| 16.00 |
2:54:49 |
4:45 |
9:30 |
178 168-184 |
| 16.50 |
3:11:12 |
16:23 |
32:46 |
177 118-184 |
| 17.00 |
3:16:26 |
5:13 |
10:27 |
178 116-184 |
| 17.50 |
3:21:10 |
4:44 |
9:29 |
180 176-186 |
| 18.00 |
3:25:59 |
4:49 |
9:38 |
179 172-184 |
| 18.32 |
3:28:55 |
2:56 |
9:12 |
179 176-184 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
85.9 |
178 |
18.3 |
2:59:24 |
9:48 |
| Walk |
13.3 |
116 |
0 |
27:47 |
25:34:51 |
| Still |
0.8 |
- |
- |
1:44 |
- |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:46 |
6:46 |
64.80 |
| 5km |
23:48 |
7:40 |
64.38 |
| 5M |
40:22 |
8:04 |
61.91 |
| 10km |
51:23 |
8:16 |
60.88 |
| 10M |
1:27:09 |
8:43 |
58.99 |
| Half |
1:57:37 |
8:59 |
57.00 |
| 20M |
3:08:09 |
9:24 |
55.90 |
| Mara |
4:13:55 |
9:41 |
54.76 |
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