Sat 23rd Jul 2016 at 7:00am by LouLou
Run > Long Run
-
Time
2:04:01
-
Miles
16.00
-
Min/mi
7:45
-
Pacing
64%
-
WAVA
64.44
-
Stride(cm)
121
-
Cals
1761
-
Cadence
171
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
Long run with Stoosh, tizer, JB. Felt reasonable, tight right hamstring. Died on last hill but got another mile in.
7:52 7:34 7:28 7:38 7:35 7:39 7:41 7:51 7:35 7:33 7:32 7:43 7:55 7:58 8:39 7:47 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:00 |
4:00 |
8:00 |
171 120-178 |
0/21 |
1.00 |
8:03 |
4:03 |
8:07 |
167 120-180 |
0/11 |
1.50 |
11:52 |
3:48 |
7:37 |
165 120-180 |
1/2 |
2.00 |
15:37 |
3:45 |
7:30 |
176 172-178 |
1/2 |
2.50 |
19:22 |
3:45 |
7:31 |
172 120-178 |
1/2 |
3.00 |
23:05 |
3:43 |
7:25 |
175 172-178 |
2/4 |
3.50 |
26:54 |
3:49 |
7:39 |
171 120-178 |
5/3 |
4.00 |
30:43 |
3:48 |
7:37 |
172 120-178 |
2/3 |
4.50 |
34:30 |
3:47 |
7:35 |
175 172-180 |
1/0 |
5.00 |
38:17 |
3:47 |
7:35 |
175 172-176 |
2/1 |
5.50 |
42:10 |
3:53 |
7:45 |
168 120-180 |
2/1 |
6.00 |
45:57 |
3:47 |
7:33 |
174 120-182 |
1/2 |
6.50 |
49:41 |
3:44 |
7:28 |
168 120-180 |
0/2 |
7.00 |
53:38 |
3:57 |
7:54 |
174 120-180 |
0/4 |
7.50 |
57:36 |
3:58 |
7:57 |
174 168-180 |
5/0 |
8.00 |
1:01:36 |
4:00 |
8:00 |
173 120-182 |
2/2 |
8.50 |
1:05:21 |
3:45 |
7:30 |
172 120-184 |
3/1 |
9.00 |
1:09:28 |
4:06 |
8:13 |
164 120-184 |
1/0 |
9.50 |
1:13:18 |
3:50 |
7:40 |
172 120-186 |
2/1 |
10.00 |
1:17:01 |
3:43 |
7:26 |
165 120-184 |
1/3 |
10.50 |
1:20:44 |
3:44 |
7:27 |
179 176-182 |
1/1 |
11.00 |
1:24:33 |
3:49 |
7:38 |
168 120-182 |
0/1 |
11.50 |
1:28:21 |
3:48 |
7:36 |
167 120-180 |
3/2 |
12.00 |
1:32:16 |
3:55 |
7:50 |
164 120-178 |
3/4 |
12.50 |
1:36:14 |
3:58 |
7:56 |
172 120-178 |
4/2 |
13.00 |
1:40:11 |
3:57 |
7:54 |
176 172-178 |
2/1 |
13.50 |
1:44:07 |
3:56 |
7:52 |
175 170-178 |
1/2 |
14.00 |
1:48:09 |
4:02 |
8:04 |
171 86-178 |
2/1 |
14.50 |
1:52:46 |
4:37 |
9:14 |
171 162-176 |
15/1 |
15.00 |
1:59:43 |
6:57 |
13:54 |
173 164-180 |
17/0 |
15.50 |
2:03:37 |
3:54 |
7:48 |
171 120-178 |
2/7 |
16.00 |
2:07:31 |
3:54 |
7:48 |
176 166-186 |
2/6 |
16.00 |
2:07:33 |
2 |
7:50 |
168 168-168 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:10 |
44.86% |
More |
800m |
3:38 |
7:19 |
51.93% |
More |
1km |
4:35 |
7:22 |
53.83% |
More |
Mile |
7:24 |
7:24 |
57.02% |
More |
5k |
23:23 |
7:31 |
63.09% |
More |
5 miles |
37:49 |
7:34 |
63.27% |
More |
10k |
47:08 |
7:35 |
63.40% |
More |
10 miles |
1:16:28 |
7:39 |
64.31% |
More |
Half |
1:40:45 |
7:41 |
64.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:34 |
6:34 |
64.28 |
5km |
21:50 |
7:02 |
67.55 |
5M |
36:09 |
7:14 |
66.18 |
10km |
45:30 |
7:19 |
65.68 |
10M |
1:15:21 |
7:32 |
65.26 |
Half |
1:40:20 |
7:40 |
63.98 |
20M |
2:37:07 |
7:51 |
64.31 |
Mara |
3:29:11 |
7:59 |
64.05 |
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