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
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
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
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
|
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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