Sun 19th Jul 2015 at 8:00am by Essex Dave
Run > Long Run
-
Time
1:22:42
-
Miles
9.07
-
Min/mi
9:07
-
Pacing
67%
-
WAVA
50.55
-
Stride(cm)
97
-
Cals
991
-
Cadence
183
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary one big struggle after track sesh yesterday
===
1) 1m - 9:12(9:12/m) 109cal 6.52/7.1mph
2) 1m - 8:59(8:59/m) 109cal 6.68/7.03mph
3) 1m - 8:55(8:55/m) 110cal 6.73/7.26mph
4) 1m - 9:09(9:09/m) 110cal 6.56/6.91mph
5) 1m - 9:33(9:33/m) 113cal 6.28/6.89mph
6) 1m - 9:05(9:05/m) 110cal 6.61/7.58mph
7) 1m - 9:01(9:01/m) 109cal 6.65/7.26mph
8) 1m - 8:47(8:47/m) 108cal 6.82/7.39mph
9) 1m - 9:23(9:23/m) 106cal 6.39/7.64mph
10) 0.07m - 38(8:47/m) 7cal 6.84/6.99mph
9:12 8:59 8:55 9:09 9:33 9:05 9:01 8:47 9:23 38
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:27 |
2:27 |
9:47 |
177 122-182 |
0/6 |
0.50 |
4:42 |
2:15 |
9:01 |
182 180-186 |
0/5 |
0.75 |
6:54 |
2:12 |
8:49 |
183 172-188 |
0/3 |
1.00 |
9:12 |
2:18 |
9:11 |
186 182-192 |
3/1 |
1.25 |
11:33 |
2:21 |
9:25 |
184 176-190 |
0/3 |
1.50 |
13:47 |
2:14 |
8:55 |
185 176-190 |
1/2 |
1.75 |
16:00 |
2:13 |
8:53 |
186 170-192 |
1/1 |
2.00 |
18:11 |
2:11 |
8:43 |
188 184-190 |
1/1 |
2.25 |
20:19 |
2:08 |
8:32 |
188 182-192 |
1/1 |
2.50 |
22:33 |
2:14 |
8:57 |
188 186-190 |
0/3 |
2.75 |
24:52 |
2:19 |
9:16 |
186 178-190 |
2/1 |
3.00 |
27:05 |
2:13 |
8:53 |
188 186-190 |
1/1 |
3.25 |
29:21 |
2:15 |
9:01 |
187 184-190 |
0/1 |
3.50 |
31:42 |
2:21 |
9:26 |
184 168-188 |
0/0 |
3.75 |
33:55 |
2:13 |
8:52 |
187 182-190 |
1/1 |
4.00 |
36:14 |
2:19 |
9:16 |
187 182-190 |
2/2 |
4.25 |
38:31 |
2:17 |
9:07 |
187 184-190 |
1/1 |
4.50 |
40:45 |
2:14 |
8:57 |
187 182-190 |
1/0 |
4.75 |
43:10 |
2:25 |
9:39 |
185 172-190 |
5/1 |
5.00 |
47:17 |
4:08 |
16:31 |
163 124-192 |
11/0 |
5.25 |
50:44 |
3:27 |
13:46 |
170 130-190 |
6/0 |
5.50 |
52:57 |
2:14 |
8:54 |
189 186-192 |
1/3 |
5.75 |
55:19 |
2:22 |
9:27 |
183 160-188 |
0/4 |
6.00 |
57:30 |
2:11 |
8:42 |
190 186-192 |
1/4 |
6.25 |
59:44 |
2:14 |
8:57 |
188 186-192 |
0/7 |
6.50 |
1:01:53 |
2:09 |
8:37 |
189 186-192 |
0/4 |
6.75 |
1:05:00 |
3:06 |
12:25 |
177 120-192 |
1/1 |
7.00 |
1:07:20 |
2:20 |
9:21 |
187 182-190 |
1/0 |
7.25 |
1:09:32 |
2:12 |
8:48 |
189 186-192 |
2/0 |
7.50 |
1:12:20 |
2:48 |
11:13 |
181 126-190 |
0/2 |
7.75 |
1:15:40 |
3:20 |
13:22 |
177 122-192 |
1/0 |
8.00 |
1:17:53 |
2:13 |
8:52 |
188 182-192 |
3/1 |
8.25 |
1:20:16 |
2:23 |
9:30 |
183 130-192 |
2/1 |
8.50 |
1:22:44 |
2:28 |
9:51 |
175 122-190 |
1/3 |
8.75 |
1:24:55 |
2:11 |
8:45 |
188 182-192 |
0/1 |
9.00 |
1:28:08 |
3:13 |
12:51 |
165 108-190 |
3/1 |
9.07 |
1:28:47 |
39 |
9:01 |
188 186-192 |
3/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
90.9 |
186 |
8.9 |
1:20:43 |
9:01 |
Walk |
9.0 |
125 |
0.1 |
7:58 |
1:03:51 |
Still |
0.1 |
- |
- |
6 |
- |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:59 |
7:59 |
50.98 |
5km |
26:34 |
8:33 |
52.09 |
5M |
43:59 |
8:48 |
51.12 |
10km |
55:23 |
8:55 |
50.65 |
10M |
1:31:43 |
9:10 |
50.50 |
Half |
2:02:07 |
9:19 |
49.76 |
20M |
3:11:13 |
9:34 |
50.36 |
Mara |
4:14:35 |
9:43 |
50.44 |
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