Sun 9th Oct 2016 at 10:00am by LouLou
Run > Long Run
-
Time
2:13:01
-
Miles
16.01
-
Min/mi
8:19
-
Pacing
55%
-
WAVA
60.13
-
Stride(cm)
113
-
Cals
1736
-
Cadence
171
-
Asc(m)
42
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:09(8:09/m) 107cal 7.36/7.74mph
2) 1m - 8:04(8:04/m) 108cal 7.43/8.06mph
3) 1m - 8:11(8:11/m) 110cal 7.33/8.41mph
4) 1m - 8:34(8:34/m) 109cal 7.01/7.45mph
5) 1m - 8:18(8:18/m) 108cal 7.23/7.76mph
6) 1m - 8:26(8:26/m) 109cal 7.11/7.76mph
7) 1m - 8:22(8:22/m) 109cal 7.18/8.25mph
8) 1m - 8:13(8:13/m) 108cal 7.3/9.18mph
9) 1m - 8:09(8:09/m) 108cal 7.36/7.64mph
10) 1m - 8:07(8:07/m) 109cal 7.38/7.74mph
11) 1m - 8:23(8:23/m) 109cal 7.16/7.74mph
12) 1m - 8:20(8:20/m) 109cal 7.2/7.62mph
13) 1m - 8:13(8:13/m) 109cal 7.3/7.78mph
14) 1m - 8:08(8:08/m) 109cal 7.37/7.89mph
15) 1m - 8:33(8:33/m) 109cal 7.02/7.6mph
16) 1m - 8:47(8:47/m) 106cal 6.83/7.91mph
17) 0.01m - 2(7:50/m) 7.66/7.37mph
8:09 8:04 8:11 8:34 8:18 8:26 8:22 8:13 8:09 8:07 8:23 8:20 8:13 8:08 8:33 8:47 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:12 |
4:12 |
8:24 |
173 166-178 |
0/9 |
1.00 |
8:09 |
3:57 |
7:54 |
174 172-178 |
1/14 |
1.50 |
12:12 |
4:03 |
8:06 |
174 166-178 |
0/6 |
2.00 |
16:25 |
4:13 |
8:26 |
172 120-176 |
1/2 |
2.50 |
20:31 |
4:06 |
8:13 |
170 120-176 |
3/5 |
3.00 |
24:36 |
4:05 |
8:10 |
174 170-178 |
0/3 |
3.50 |
28:44 |
4:08 |
8:17 |
174 170-176 |
3/2 |
4.00 |
33:10 |
4:25 |
8:51 |
171 84-178 |
5/2 |
4.50 |
37:20 |
4:10 |
8:20 |
173 166-176 |
1/2 |
5.00 |
41:28 |
4:08 |
8:15 |
170 86-178 |
3/2 |
5.50 |
45:43 |
4:16 |
8:31 |
170 120-176 |
1/2 |
6.00 |
49:54 |
4:10 |
8:21 |
173 170-176 |
5/0 |
6.50 |
54:07 |
4:13 |
8:26 |
173 170-176 |
3/1 |
7.00 |
58:15 |
4:08 |
8:17 |
172 120-176 |
5/8 |
7.50 |
1:05:08 |
6:53 |
13:46 |
172 120-176 |
2/6 |
8.00 |
1:09:10 |
4:02 |
8:03 |
172 120-180 |
3/2 |
8.50 |
1:13:13 |
4:04 |
8:07 |
174 172-176 |
1/3 |
9.00 |
1:17:23 |
4:09 |
8:19 |
171 120-176 |
1/2 |
9.50 |
1:21:24 |
4:01 |
8:02 |
175 172-178 |
16/0 |
10.00 |
1:25:30 |
4:06 |
8:13 |
172 120-182 |
0/19 |
10.50 |
1:30:40 |
5:10 |
10:20 |
173 120-180 |
3/2 |
11.00 |
1:34:54 |
4:14 |
8:27 |
174 172-176 |
2/1 |
11.50 |
1:40:15 |
5:22 |
10:43 |
170 86-174 |
2/2 |
12.00 |
1:44:23 |
4:07 |
8:15 |
174 172-176 |
2/3 |
12.50 |
1:48:30 |
4:07 |
8:14 |
170 120-180 |
1/1 |
13.00 |
1:53:06 |
4:36 |
9:11 |
167 120-178 |
6/2 |
13.50 |
1:57:10 |
4:04 |
8:09 |
175 172-180 |
15/13 |
14.00 |
2:02:01 |
4:51 |
9:42 |
166 120-180 |
3/5 |
14.50 |
2:06:13 |
4:12 |
8:24 |
156 120-176 |
3/1 |
15.00 |
2:10:34 |
4:21 |
8:42 |
171 86-174 |
6/0 |
15.50 |
2:18:14 |
7:40 |
15:19 |
171 120-184 |
12/1 |
16.00 |
2:22:24 |
4:11 |
8:21 |
155 120-186 |
13/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.6 |
173 |
15.2 |
2:10:31 |
8:35 |
Walk |
5.1 |
117 |
0.8 |
7:16 |
9:13 |
Still |
3.2 |
- |
- |
4:37 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:45 |
41.53% |
More |
800m |
3:55 |
7:52 |
48.28% |
More |
1km |
4:53 |
7:52 |
50.43% |
More |
Mile |
7:57 |
7:57 |
53.10% |
More |
5k |
25:21 |
8:09 |
58.19% |
More |
5 miles |
41:22 |
8:16 |
57.83% |
More |
10k |
51:35 |
8:18 |
57.93% |
More |
10 miles |
1:25:21 |
8:32 |
57.62% |
More |
Half |
1:53:44 |
8:41 |
56.83% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:02 |
7:02 |
60.01 |
5km |
23:24 |
7:32 |
63.03 |
5M |
38:44 |
7:45 |
61.77 |
10km |
48:47 |
7:51 |
61.26 |
10M |
1:20:46 |
8:05 |
60.88 |
Half |
1:47:32 |
8:13 |
59.69 |
20M |
2:48:24 |
8:25 |
60.00 |
Mara |
3:44:12 |
8:33 |
59.76 |
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