Sun 19th Feb 2017 at 8:00am by alpenrose
Run > Medium Long Run
- breezy
-
Time
1:42:36
-
Miles
8.02
-
Min/mi
12:48
-
Pacing
81%
-
WAVA
48.51
-
Stride(cm)
77
-
Cals
890
-
Cadence
164
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
4 comments
Lots of walking, mainly up the hills, I blame giving blood earlier in the week.
Split Summary
===
1) 1m - 13:09(13:09/m) 103cal 4.56/5.66mph
2) 1m - 11:45(11:45/m) 120cal 5.1/5.57mph
3) 1m - 13:36(13:36/m) 111cal 4.41/5.55mph
4) 1m - 12:49(12:49/m) 114cal 4.68/5.68mph
5) 1m - 13:34(13:34/m) 108cal 4.42/5.63mph
6) 1m - 12:21(12:21/m) 111cal 4.86/5.82mph
7) 1m - 12:21(12:21/m) 119cal 4.86/5.78mph
8) 1m - 12:45(12:45/m) 103cal 4.71/5.82mph
9) 0.02m - 15(15:01/m) 1cal 4/4.63mph
13:09 11:45 13:36 12:49 13:34 12:21 12:21 12:45 15
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:56 |
3:56 |
15:42 |
154 114-176 |
11/1 |
0.50 |
7:02 |
3:06 |
12:26 |
167 114-174 |
11/8 |
0.75 |
10:27 |
3:25 |
13:39 |
166 124-236 |
5/3 |
1.00 |
13:18 |
2:52 |
11:26 |
173 166-178 |
1/16 |
1.25 |
16:12 |
2:54 |
11:35 |
172 168-176 |
2/3 |
1.50 |
19:06 |
2:54 |
11:34 |
172 170-174 |
3/3 |
1.75 |
22:03 |
2:57 |
11:48 |
168 120-172 |
2/2 |
2.00 |
25:04 |
3:01 |
12:04 |
170 168-172 |
3/1 |
2.25 |
28:29 |
3:25 |
13:40 |
158 118-176 |
7/1 |
2.50 |
32:12 |
3:44 |
14:54 |
149 110-182 |
13/0 |
2.75 |
35:05 |
2:53 |
11:32 |
171 168-174 |
2/6 |
3.00 |
38:39 |
3:34 |
14:16 |
153 114-176 |
8/3 |
3.25 |
41:38 |
2:59 |
11:56 |
171 154-174 |
2/4 |
3.50 |
44:42 |
3:03 |
12:14 |
171 164-174 |
4/4 |
3.75 |
47:42 |
3:00 |
12:02 |
169 126-178 |
4/7 |
4.00 |
51:28 |
3:46 |
15:04 |
149 116-174 |
6/4 |
4.25 |
54:28 |
2:59 |
11:57 |
171 168-176 |
2/10 |
4.50 |
58:12 |
3:45 |
14:59 |
142 98-176 |
9/3 |
4.75 |
1:01:56 |
3:44 |
14:55 |
151 118-172 |
9/1 |
5.00 |
1:05:00 |
3:04 |
12:18 |
168 122-178 |
9/7 |
5.25 |
1:08:35 |
3:34 |
14:17 |
154 116-178 |
3/3 |
5.50 |
1:11:33 |
2:58 |
11:53 |
171 168-172 |
2/6 |
5.75 |
1:14:29 |
2:56 |
11:44 |
172 170-174 |
1/17 |
6.00 |
1:17:38 |
3:09 |
12:37 |
169 126-174 |
3/5 |
6.25 |
1:20:38 |
3:00 |
12:00 |
167 124-180 |
3/6 |
6.50 |
1:23:44 |
3:06 |
12:23 |
169 166-172 |
1/3 |
6.75 |
1:27:01 |
3:17 |
13:08 |
158 118-174 |
2/4 |
7.00 |
1:30:39 |
3:38 |
14:32 |
168 118-178 |
2/2 |
7.25 |
1:33:39 |
3:00 |
12:01 |
168 164-172 |
2/2 |
7.50 |
1:36:50 |
3:11 |
12:45 |
167 160-170 |
3/3 |
7.75 |
1:40:16 |
3:26 |
13:43 |
166 126-176 |
3/4 |
8.00 |
1:43:39 |
3:23 |
13:32 |
167 164-168 |
2/2 |
8.02 |
1:45:47 |
2:08 |
2:08:56 |
- |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:40 |
10:45 |
39.78% |
More |
800m |
5:35 |
11:14 |
43.52% |
More |
1km |
7:00 |
11:16 |
45.01% |
More |
Mile |
11:33 |
11:33 |
45.86% |
More |
5k |
38:39 |
12:26 |
47.86% |
More |
5 miles |
1:04:00 |
12:48 |
47.31% |
More |
10k |
1:19:07 |
12:44 |
47.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:33 |
9:33 |
55.43 |
5km |
34:47 |
11:12 |
53.17 |
5M |
59:51 |
11:58 |
50.59 |
10km |
1:16:41 |
12:20 |
49.50 |
10M |
2:11:58 |
13:12 |
47.57 |
Half |
2:59:34 |
13:42 |
45.74 |
20M |
4:50:57 |
14:33 |
44.63 |
Mara |
6:35:54 |
15:07 |
43.57 |
Three Things You Saw Today
1 My old chippie.
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Great run there
Thanks.
Fab running 😊
Thanks.