Sun 19th Mar 2017 at 8:00am by Craig D

Run > Long Run

  • Time
    3:01:14
  • Miles
    21.89
  • Min/mi
    8:17
  • Pacing
    66%
  • WAVA
    55.58
  • Stride(cm)
    115
  • Cals
    2643
  • Cadence
    169
  • Asc(m)
    42
  • Hillscore
    21
  • Surface
    Road

Notes & Comments

Long run from the Ox with Gavin and Nick. Met Rog and Scott at Blandford

Split Summary
===
1) 1m - 8:07(8:07/m) 116cal 7.4/7.78mph
2) 1m - 8:03(8:03/m) 119cal 7.45/7.99mph
3) 1m - 8:12(8:12/m) 121cal 7.31/8.1mph
4) 1m - 8:20(8:20/m) 122cal 7.2/7.47mph
5) 1m - 8:09(8:09/m) 119cal 7.36/7.74mph
6) 1m - 8:29(8:29/m) 121cal 7.07/7.68mph
7) 1m - 8:09(8:09/m) 120cal 7.36/7.7mph
8) 1m - 8:07(8:07/m) 120cal 7.39/7.95mph
9) 1m - 8:04(8:04/m) 122cal 7.44/7.89mph
10) 1m - 8:05(8:05/m) 123cal 7.43/8.06mph
11) 1m - 8:43(8:43/m) 120cal 6.89/7.49mph
12) 1m - 8:10(8:10/m) 122cal 7.35/7.7mph
13) 1m - 8:23(8:23/m) 122cal 7.16/7.51mph
14) 1m - 8:23(8:23/m) 121cal 7.16/8.16mph
15) 1m - 8:09(8:09/m) 122cal 7.36/7.93mph
16) 1m - 8:13(8:13/m) 120cal 7.3/7.87mph
17) 1m - 8:34(8:34/m) 120cal 7/7.45mph
18) 1m - 8:21(8:21/m) 121cal 7.18/7.87mph
19) 1m - 8:21(8:21/m) 121cal 7.19/7.53mph
20) 1m - 8:25(8:25/m) 123cal 7.13/7.91mph
21) 1m - 8:24(8:24/m) 120cal 7.14/7.45mph
22) 0.89m - 7:22(8:17/m) 108cal 7.24/7.93mph
8:07 8:03 8:12 8:20 8:09 8:29 8:09 8:07 8:04 8:05 8:43 8:10 8:23 8:23 8:09 8:13 8:34 8:21 8:21 8:25 8:24 7:22
Pin Map
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0mi in 0

Pace

4% 28% 65% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:06 8:06 8:06 167 160-246 9/12
2.00 16:10 8:04 8:04 166 162-176 11/23
3.00 24:22 8:12 8:12 168 162-176 21/9
4.00 32:43 8:20 8:20 167 164-174 14/10
5.00 40:51 8:09 8:09 168 164-176 13/17
6.00 51:12 10:20 10:20 169 164-176 11/16
7.00 59:21 8:09 8:09 170 164-176 14/14
8.00 1:07:28 8:07 8:07 168 166-172 19/20
9.00 1:15:31 8:04 8:04 169 166-174 34/22
10.00 1:23:36 8:05 8:05 171 166-178 12/28
11.00 1:32:18 8:42 8:42 169 164-176 5/16
12.00 1:40:29 8:11 8:11 169 164-174 5/6
13.00 1:48:51 8:22 8:22 169 166-174 18/5
14.00 1:57:15 8:23 8:23 171 166-174 23/22
15.00 2:05:24 8:09 8:09 169 162-176 5/15
16.00 2:13:37 8:13 8:13 169 164-174 17/11
17.00 2:25:00 11:23 11:23 168 120-176 24/10
18.00 2:33:21 8:22 8:22 168 164-172 18/16
19.00 2:41:43 8:21 8:21 170 166-176 11/13
20.00 2:50:07 8:25 8:25 170 166-176 7/19
21.00 2:58:31 8:24 8:24 170 164-172 23/12
21.89 3:05:54 7:23 8:18 169 164-174 10/5

Elevation

Asc 42m, Range 36m, Flat prediction 2:57:47
Elevation Graph
Biggest Climbs (m) Min/mi
22 3.0% 8:46
21 4.8% 8:05
20 2.3% 8:32
18 3.7% 8:09
17 1.2% 8:25
17 1.6% 7:59
See your biggest climbs

Cadence

169 (246 max) Stride Length: 115cm Run: 99.9% Walk: 0.1%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:44 6:57 42.62% More
800m 3:37 7:16 46.67% More
1km 4:37 7:26 47.82% More
Mile 7:40 7:40 49.90% More
5k 25:01 8:03 51.93% More
5 miles 40:42 8:08 52.13% More
10k 51:02 8:13 52.04% More
10 miles 1:22:21 8:14 53.33% More
Half 1:49:32 8:22 53.08% More
20 miles 2:50:17 8:31 53.69% More

Predictions

Dist Time Per Mile WAVA
1M 6:53 6:53 55.63
5km 22:53 7:22 56.76
5M 37:53 7:35 56.00
10km 47:42 7:41 55.67
10M 1:18:59 7:54 55.61
Half 1:45:10 8:02 54.86
20M 2:44:41 8:14 55.52
Mara 3:39:16 8:22 55.60
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