Sun 16th Oct 2016 at 7:00am by LouLou
Run > Long Run
-
Time
2:09:37
-
Miles
16.02
-
Min/mi
8:05
-
Pacing
94%
-
WAVA
61.73
-
Stride(cm)
116
-
Cals
1748
-
Cadence
172
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:21(8:21/m) 108cal 7.18/7.74mph
2) 1m - 7:54(7:54/m) 109cal 7.59/7.95mph
3) 1m - 7:45(7:45/m) 109cal 7.75/8.75mph
4) 1m - 7:43(7:43/m) 109cal 7.78/8.14mph
5) 1m - 7:51(7:51/m) 109cal 7.65/8.06mph
6) 1m - 7:48(7:48/m) 109cal 7.68/8.06mph
7) 1m - 7:54(7:54/m) 109cal 7.59/8.06mph
8) 1m - 7:53(7:53/m) 110cal 7.61/8.04mph
9) 1m - 7:55(7:55/m) 109cal 7.57/8.47mph
10) 1m - 8:08(8:08/m) 110cal 7.38/7.89mph
11) 1m - 8:23(8:23/m) 109cal 7.16/7.58mph
12) 1m - 8:16(8:16/m) 109cal 7.25/8.22mph
13) 1m - 8:11(8:11/m) 110cal 7.33/8.47mph
14) 1m - 8:01(8:01/m) 109cal 7.48/8.18mph
15) 1m - 8:26(8:26/m) 109cal 7.11/7.68mph
16) 1m - 8:55(8:55/m) 109cal 6.72/7.43mph
17) 0.02m - 10(8:54/m) 2cal 6.75/7.39mph
8:21 7:54 7:45 7:43 7:51 7:48 7:54 7:53 7:55 8:08 8:23 8:16 8:11 8:01 8:26 8:55 10
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.50 |
4:18 |
4:18 |
8:36 |
172 120-178 |
| 1.00 |
8:21 |
4:04 |
8:07 |
164 120-180 |
| 1.50 |
12:21 |
4:00 |
7:59 |
164 120-184 |
| 2.00 |
16:16 |
3:55 |
7:49 |
178 120-186 |
| 2.50 |
20:14 |
3:58 |
7:56 |
178 120-186 |
| 3.00 |
24:01 |
3:47 |
7:33 |
174 120-184 |
| 3.50 |
27:56 |
3:56 |
7:51 |
158 120-182 |
| 4.00 |
31:44 |
3:47 |
7:35 |
173 120-188 |
| 4.50 |
35:43 |
4:00 |
7:59 |
174 120-184 |
| 5.00 |
39:36 |
3:53 |
7:47 |
166 120-186 |
| 5.50 |
43:32 |
3:55 |
7:51 |
167 120-186 |
| 6.00 |
47:25 |
3:53 |
7:46 |
164 120-186 |
| 6.50 |
51:21 |
3:56 |
7:53 |
179 174-186 |
| 7.00 |
55:19 |
3:58 |
7:55 |
177 174-182 |
| 7.50 |
59:17 |
3:58 |
7:56 |
174 120-188 |
| 8.00 |
1:03:12 |
3:55 |
7:50 |
176 120-184 |
| 8.50 |
1:07:11 |
3:58 |
7:57 |
173 120-180 |
| 9.00 |
1:11:07 |
3:57 |
7:54 |
170 120-182 |
| 9.50 |
1:15:12 |
4:04 |
8:09 |
172 120-182 |
| 10.00 |
1:19:15 |
4:04 |
8:07 |
177 172-182 |
| 10.50 |
1:23:29 |
4:13 |
8:27 |
175 164-182 |
| 11.00 |
1:27:38 |
4:09 |
8:19 |
175 170-182 |
| 11.50 |
1:31:49 |
4:11 |
8:21 |
174 120-182 |
| 12.00 |
1:35:55 |
4:06 |
8:11 |
176 172-182 |
| 12.50 |
1:40:02 |
4:08 |
8:16 |
167 88-182 |
| 13.00 |
1:44:06 |
4:03 |
8:07 |
172 120-182 |
| 13.50 |
1:48:13 |
4:07 |
8:14 |
173 120-182 |
| 14.00 |
1:52:07 |
3:54 |
7:48 |
170 120-184 |
| 14.50 |
1:56:19 |
4:12 |
8:24 |
173 166-180 |
| 15.00 |
2:00:33 |
4:14 |
8:28 |
173 166-180 |
| 15.50 |
2:05:03 |
4:30 |
9:01 |
172 170-176 |
| 16.00 |
2:09:28 |
4:25 |
8:50 |
173 164-186 |
| 16.01 |
2:09:36 |
8 |
9:11 |
168 168-168 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
91.6 |
176 |
14.6 |
1:58:45 |
8:07 |
| Walk |
8.4 |
119 |
1.4 |
10:51 |
7:51 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:48 |
7:14 |
44.49% |
More |
| 800m |
3:38 |
7:18 |
52.03% |
More |
| 1km |
4:34 |
7:22 |
53.87% |
More |
| Mile |
7:34 |
7:34 |
55.77% |
More |
| 5k |
23:59 |
7:43 |
61.48% |
More |
| 5 miles |
38:53 |
7:47 |
61.52% |
More |
| 10k |
48:28 |
7:48 |
61.66% |
More |
| 10 miles |
1:19:05 |
7:55 |
62.18% |
More |
| Half |
1:44:32 |
7:59 |
61.83% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:51 |
6:51 |
61.62 |
| 5km |
22:47 |
7:20 |
64.73 |
| 5M |
37:43 |
7:33 |
63.43 |
| 10km |
47:30 |
7:39 |
62.91 |
| 10M |
1:18:39 |
7:52 |
62.52 |
| Half |
1:44:43 |
8:00 |
61.30 |
| 20M |
2:43:59 |
8:12 |
61.62 |
| Mara |
3:38:20 |
8:20 |
61.37 |
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