Sat 14th Nov 2015 at 5:00pm by LouLou
Run > Medium Long Run
-
Time
1:16:07
-
Miles
10.00
-
Min/mi
7:37
-
Pacing
78%
-
WAVA
64.48
-
Stride(cm)
126
-
Cals
1118
-
Cadence
168
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:30(7:30/m) 113cal 8/9.5mph
2) 1m - 7:26(7:26/m) 112cal 8.07/8.25mph
3) 1m - 7:27(7:27/m) 112cal 8.05/8.43mph
4) 1m - 7:39(7:39/m) 113cal 7.85/8.18mph
5) 1m - 7:44(7:44/m) 111cal 7.75/10.04mph
6) 1m - 7:49(7:49/m) 112cal 7.68/10.92mph
7) 1m - 7:37(7:37/m) 112cal 7.88/10mph
8) 1m - 7:31(7:31/m) 111cal 7.99/8.2mph
9) 1m - 7:36(7:36/m) 111cal 7.89/8.33mph
10) 1m - 7:46(7:46/m) 111cal 7.72/9.56mph
11) 0m - 1(5:41/m) 10.55/6.53mph
Fell during last mile - nasty bruising and cut to knee
7:30 7:26 7:27 7:39 7:44 7:49 7:37 7:31 7:36 7:46 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
3:47 |
3:47 |
7:35 |
174 120-182 |
1.00 |
7:30 |
3:42 |
7:25 |
177 172-186 |
1.50 |
11:12 |
3:42 |
7:24 |
174 120-182 |
2.00 |
14:56 |
3:44 |
7:29 |
167 120-182 |
2.50 |
18:35 |
3:40 |
7:19 |
148 118-180 |
3.00 |
22:24 |
3:49 |
7:37 |
164 120-182 |
3.50 |
26:11 |
3:47 |
7:34 |
168 120-182 |
4.00 |
30:02 |
3:51 |
7:42 |
174 120-180 |
4.50 |
34:37 |
4:36 |
9:11 |
168 120-182 |
5.00 |
38:28 |
3:50 |
7:41 |
169 120-180 |
5.50 |
42:15 |
3:47 |
7:34 |
169 120-184 |
6.00 |
47:08 |
4:54 |
9:47 |
172 120-188 |
6.50 |
51:05 |
3:57 |
7:54 |
172 120-182 |
7.00 |
54:47 |
3:41 |
7:23 |
169 120-184 |
7.50 |
58:35 |
3:48 |
7:36 |
167 120-182 |
8.00 |
1:02:17 |
3:42 |
7:25 |
138 120-184 |
8.50 |
1:06:04 |
3:47 |
7:34 |
178 174-182 |
9.00 |
1:09:53 |
3:49 |
7:39 |
164 120-184 |
9.50 |
1:13:48 |
3:54 |
7:49 |
168 120-178 |
10.00 |
1:18:26 |
4:38 |
9:17 |
175 120-192 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
82.9 |
177 |
8.3 |
1:04:59 |
7:48 |
Walk |
16.2 |
119 |
1.7 |
12:44 |
7:39 |
Still |
0.9 |
- |
- |
43 |
- |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:38 |
6:38 |
63.58 |
5km |
22:03 |
7:06 |
66.83 |
5M |
36:30 |
7:18 |
65.44 |
10km |
45:58 |
7:24 |
64.88 |
10M |
1:16:07 |
7:37 |
64.49 |
Half |
1:41:20 |
7:44 |
63.26 |
20M |
2:38:42 |
7:56 |
63.63 |
Mara |
3:31:17 |
8:04 |
63.41 |
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