Sun 9th Aug 2015 at 7:00am by Mr Hiles
Run > Long Run
-
Time
2:21:24
-
Miles
15.19
-
Min/mi
9:19
-
Pacing
59%
-
WAVA
55.75
-
Stride(cm)
103
-
Cals
2070
-
Cadence
167
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:45(9:45/m) 143cal 6.16/15.82mph
2) 1m - 9:38(9:38/m) 137cal 6.23/6.64mph
3) 1m - 11:07(11:07/m) 127cal 5.39/7.01mph
4) 1m - 9:45(9:45/m) 135cal 6.16/7.03mph
5) 1m - 9:02(9:02/m) 134cal 6.64/7.41mph
6) 1m - 10:01(10:01/m) 138cal 5.99/6.91mph
7) 1m - 9:40(9:40/m) 135cal 6.21/7.28mph
8) 1m - 8:59(8:59/m) 134cal 6.68/7.33mph
9) 1m - 9:07(9:07/m) 133cal 6.58/7.31mph
10) 1m - 8:54(8:54/m) 137cal 6.74/8.16mph
11) 1m - 8:25(8:25/m) 138cal 7.13/7.89mph
12) 1m - 8:50(8:50/m) 139cal 6.8/7.74mph
13) 1m - 8:32(8:32/m) 140cal 7.03/8.37mph
14) 1m - 9:03(9:03/m) 139cal 6.63/7.66mph
15) 1m - 8:44(8:44/m) 133cal 6.88/7.91mph
16) 0.19m - 1:52(9:37/m) 28cal 6.24/7.1mph
9:45 9:38 11:07 9:45 9:02 10:01 9:40 8:59 9:07 8:54 8:25 8:50 8:32 9:03 8:44 1:52
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
4:55 |
4:55 |
9:49 |
167 160-170 |
1.00 |
9:44 |
4:49 |
9:39 |
170 166-174 |
1.50 |
14:42 |
4:58 |
9:56 |
167 84-172 |
2.00 |
19:22 |
4:40 |
9:19 |
169 164-172 |
2.50 |
25:03 |
5:42 |
11:23 |
163 112-172 |
3.00 |
33:45 |
8:42 |
17:24 |
153 112-170 |
3.50 |
39:00 |
5:15 |
10:30 |
165 112-174 |
4.00 |
43:32 |
4:32 |
9:03 |
171 158-174 |
4.50 |
49:06 |
5:34 |
11:08 |
168 106-174 |
5.00 |
53:25 |
4:19 |
8:39 |
170 166-174 |
5.50 |
58:10 |
4:45 |
9:29 |
170 164-174 |
6.00 |
1:04:34 |
6:24 |
12:49 |
165 118-174 |
6.50 |
1:09:49 |
5:14 |
10:29 |
161 94-170 |
7.00 |
1:16:18 |
6:30 |
12:59 |
169 118-172 |
7.50 |
1:20:44 |
4:26 |
8:51 |
171 164-174 |
8.00 |
1:25:18 |
4:34 |
9:08 |
168 110-172 |
8.50 |
1:29:54 |
4:36 |
9:12 |
169 160-172 |
9.00 |
1:35:23 |
5:29 |
10:59 |
166 108-172 |
9.50 |
1:40:06 |
4:43 |
9:26 |
167 110-174 |
10.00 |
1:44:23 |
4:17 |
8:34 |
169 162-172 |
10.50 |
1:48:35 |
4:12 |
8:24 |
170 168-172 |
11.00 |
1:52:48 |
4:13 |
8:26 |
170 166-172 |
11.50 |
1:57:19 |
4:31 |
9:03 |
166 112-170 |
12.00 |
2:01:37 |
4:18 |
8:36 |
169 162-172 |
12.50 |
2:07:27 |
5:49 |
11:39 |
169 158-172 |
13.00 |
2:11:55 |
4:28 |
8:56 |
168 166-172 |
13.50 |
2:16:22 |
4:27 |
8:54 |
167 124-172 |
14.00 |
2:20:58 |
4:36 |
9:13 |
168 166-170 |
14.50 |
2:25:45 |
4:47 |
9:33 |
167 110-172 |
15.00 |
2:29:56 |
4:11 |
8:22 |
169 166-172 |
15.19 |
2:31:48 |
1:52 |
9:37 |
165 162-170 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.0 |
168 |
15.1 |
2:21:08 |
9:22 |
Walk |
6.9 |
112 |
0.1 |
10:31 |
1:20:26 |
Still |
0.1 |
- |
- |
9 |
- |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:54 |
7:54 |
56.10 |
5km |
26:18 |
8:28 |
57.37 |
5M |
43:33 |
8:43 |
56.50 |
10km |
54:49 |
8:49 |
56.09 |
10M |
1:30:47 |
9:05 |
56.02 |
Half |
2:00:52 |
9:14 |
55.28 |
20M |
3:09:16 |
9:28 |
55.94 |
Mara |
4:12:00 |
9:37 |
56.02 |
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