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Sun 17th Aug 2014 at 9:00am by dan.
Run > Long Run
-
Time
2:26:38
-
Miles
18.40
-
Min/mi
7:58
-
Pacing
78.9%
-
WAVA
59.97
-
Stride(cm)
129
-
Cals
2212
-
Cadence
156
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:09(7:09/m) 120cal
2) 1m - 9:09(9:09/m) 116cal
3) 1m - 6:45(6:45/m) 114cal
4) 1m - 7:59(7:59/m) 123cal
5) 1m - 6:56(6:56/m) 119cal
6) 1m - 6:29(6:29/m) 121cal
7) 1m - 9:40(9:40/m) 115cal
8) 1m - 9:12(9:12/m) 118cal
9) 1m - 9:11(9:11/m) 123cal
10) 1m - 7:55(7:55/m) 115cal
11) 1m - 7:46(7:46/m) 119cal
12) 1m - 7:48(7:48/m) 119cal
13) 1m - 7:31(7:31/m) 122cal
14) 1m - 9:02(9:02/m) 121cal
15) 1m - 8:21(8:21/m) 124cal
16) 1m - 7:33(7:33/m) 123cal
17) 1m - 7:22(7:22/m) 127cal
18) 1m - 7:41(7:41/m) 123cal
19) 0.4m - 3:08(7:47/m) 50cal
7:09 9:09 6:45 7:59 6:56 6:29 9:40 9:12 9:11 7:55 7:46 7:48 7:31 9:02 8:21 7:33 7:22 7:41 3:08
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
3:34 |
3:34 |
7:08 |
158 122-174 |
1.00 |
7:13 |
3:39 |
7:17 |
157 116-166 |
1.50 |
11:24 |
4:12 |
8:23 |
154 146-162 |
2.00 |
16:18 |
4:54 |
9:49 |
150 140-156 |
2.50 |
20:01 |
3:43 |
7:26 |
155 152-160 |
3.00 |
22:57 |
2:56 |
5:51 |
162 156-172 |
3.50 |
26:46 |
3:49 |
7:38 |
157 152-162 |
4.00 |
30:55 |
4:09 |
8:18 |
154 146-158 |
4.50 |
34:30 |
3:35 |
7:10 |
156 154-160 |
5.00 |
37:48 |
3:19 |
6:37 |
157 154-160 |
5.50 |
40:52 |
3:04 |
6:08 |
163 156-172 |
6.00 |
44:29 |
3:36 |
7:13 |
154 104-168 |
6.50 |
49:39 |
5:10 |
10:19 |
146 90-160 |
7.00 |
53:43 |
4:05 |
8:09 |
154 148-158 |
7.50 |
58:19 |
4:36 |
9:12 |
154 146-160 |
8.00 |
1:02:55 |
4:36 |
9:12 |
152 146-158 |
8.50 |
1:07:43 |
4:48 |
9:35 |
153 148-156 |
9.00 |
1:12:01 |
4:18 |
8:37 |
154 146-158 |
9.50 |
1:16:08 |
4:06 |
8:13 |
156 92-176 |
10.00 |
1:20:07 |
3:59 |
7:59 |
158 150-166 |
10.50 |
1:23:42 |
3:35 |
7:11 |
162 154-176 |
11.00 |
1:27:37 |
3:55 |
7:49 |
157 80-168 |
11.50 |
1:31:21 |
3:44 |
7:29 |
158 156-164 |
12.00 |
1:35:30 |
4:08 |
8:17 |
158 138-176 |
12.50 |
1:39:13 |
3:43 |
7:26 |
163 154-176 |
13.00 |
1:43:09 |
3:56 |
7:51 |
154 116-172 |
13.50 |
1:48:16 |
5:08 |
10:16 |
150 100-162 |
14.00 |
1:51:51 |
3:35 |
7:10 |
158 140-172 |
14.50 |
1:56:35 |
4:43 |
9:27 |
155 116-162 |
15.00 |
2:00:11 |
3:37 |
7:13 |
158 154-162 |
15.50 |
2:04:00 |
3:49 |
7:38 |
161 150-174 |
16.00 |
2:07:37 |
3:37 |
7:14 |
157 156-158 |
16.50 |
2:11:23 |
3:46 |
7:32 |
158 156-160 |
17.00 |
2:14:55 |
3:32 |
7:03 |
158 152-162 |
17.50 |
2:18:49 |
3:54 |
7:49 |
158 150-174 |
18.00 |
2:22:48 |
3:58 |
7:57 |
158 148-160 |
18.30 |
2:25:02 |
2:14 |
7:28 |
159 156-164 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.9 |
157 |
18.1 |
2:21:59 |
7:50 |
Walk |
2.1 |
105 |
0.2 |
3:03 |
16:08 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:22 |
5:32 |
58.02% |
More |
800m |
2:53 |
5:48 |
64.44% |
More |
1km |
3:43 |
6:00 |
65.53% |
More |
Mile |
6:13 |
6:13 |
67.41% |
More |
5k |
21:32 |
6:56 |
65.21% |
More |
5 miles |
36:56 |
7:23 |
61.89% |
More |
10k |
46:46 |
7:32 |
60.96% |
More |
10 miles |
1:18:52 |
7:53 |
59.27% |
More |
Half |
1:44:20 |
7:58 |
59.55% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:41 |
6:41 |
62.72 |
5km |
22:15 |
7:10 |
63.13 |
5M |
36:51 |
7:22 |
62.02 |
10km |
46:24 |
7:28 |
61.44 |
10M |
1:16:50 |
7:41 |
60.84 |
Half |
1:42:17 |
7:48 |
60.26 |
20M |
2:40:11 |
8:01 |
60.09 |
Mara |
3:33:16 |
8:08 |
60.28 |
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