Fri 28th Jul 2017 at 11:00am by KelP
Run > Long Run
-
Time
2:22:56
-
Miles
16.17
-
Min/mi
8:50
-
Pacing
19%
-
WAVA
56.89
-
Stride(cm)
105
-
Cals
1767
-
Cadence
173
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1.61km - 8:52(5:31/km) 108cal 10.89/12.53kmph
2) 1.61km - 8:48(5:28/km) 109cal 10.97/12.06kmph
3) 1.61km - 8:30(5:17/km) 109cal 11.37/12.09kmph
4) 1.61km - 8:33(5:19/km) 111cal 11.3/16.89kmph
5) 1.61km - 9:00(5:35/km) 110cal 10.73/11.82kmph
6) 1.61km - 8:56(5:33/km) 111cal 10.81/13.77kmph
7) 1.61km - 9:00(5:35/km) 106cal 10.74/13.87kmph
8) 1.61km - 9:00(5:35/km) 108cal 10.74/13.13kmph
9) 1.61km - 8:35(5:20/km) 108cal 11.24/12.73kmph
10) 1.61km - 9:01(5:36/km) 111cal 10.71/14.71kmph
11) 1.61km - 8:35(5:20/km) 110cal 11.25/12.93kmph
12) 1.61km - 9:30(5:54/km) 107cal 10.16/12.73kmph
13) 1.61km - 8:30(5:17/km) 113cal 11.36/18.81kmph
14) 1.61km - 9:31(5:55/km) 110cal 10.16/11.96kmph
15) 1.61km - 8:45(5:26/km) 108cal 11.03/15.65kmph
16) 1.61km - 8:26(5:14/km) 109cal 11.45/13.64kmph
17) 0.27km - 1:25(5:12/km) 19cal 11.53/12.39kmph
8:52 8:48 8:30 8:33 9:00 8:56 9:00 9:00 8:35 9:01 8:35 9:30 8:30 9:31 8:45 8:26 1:25
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
4:33 |
4:33 |
9:06 |
176 172-184 |
1.00 |
9:12 |
4:39 |
9:17 |
176 170-184 |
1.50 |
13:49 |
4:37 |
9:15 |
174 170-180 |
2.00 |
18:02 |
4:13 |
8:27 |
175 170-178 |
2.50 |
22:16 |
4:14 |
8:27 |
175 172-180 |
3.00 |
26:32 |
4:16 |
8:32 |
173 168-178 |
3.50 |
30:48 |
4:16 |
8:32 |
173 170-176 |
4.00 |
35:10 |
4:22 |
8:44 |
174 170-178 |
4.50 |
39:35 |
4:25 |
8:50 |
172 168-178 |
5.00 |
44:10 |
4:35 |
9:09 |
171 162-178 |
5.50 |
49:00 |
4:51 |
9:41 |
170 116-178 |
6.00 |
53:29 |
4:28 |
8:57 |
172 166-182 |
6.50 |
1:02:28 |
9:00 |
17:59 |
171 114-182 |
7.00 |
1:07:03 |
4:35 |
9:10 |
172 168-178 |
7.50 |
1:11:37 |
4:34 |
9:08 |
172 162-178 |
8.00 |
1:16:24 |
4:47 |
9:34 |
172 118-182 |
8.50 |
1:22:35 |
6:11 |
12:22 |
174 168-220 |
9.00 |
1:26:51 |
4:16 |
8:33 |
175 168-182 |
9.50 |
1:31:35 |
4:44 |
9:27 |
172 162-182 |
10.00 |
1:36:25 |
4:50 |
9:40 |
172 118-184 |
10.50 |
1:41:22 |
4:57 |
9:54 |
171 116-178 |
11.00 |
1:45:38 |
4:16 |
8:33 |
174 168-180 |
11.50 |
1:50:29 |
4:51 |
9:43 |
172 168-178 |
12.00 |
2:03:48 |
13:19 |
26:38 |
172 116-186 |
12.50 |
2:08:13 |
4:24 |
8:49 |
177 168-182 |
13.00 |
2:12:22 |
4:09 |
8:19 |
176 170-182 |
13.50 |
2:17:38 |
5:16 |
10:32 |
172 166-180 |
14.00 |
2:22:02 |
4:24 |
8:48 |
174 168-178 |
14.50 |
2:27:27 |
5:25 |
10:50 |
172 114-184 |
15.00 |
2:32:24 |
4:57 |
9:54 |
171 118-182 |
15.50 |
2:36:57 |
4:33 |
9:06 |
176 172-182 |
16.00 |
2:41:18 |
4:21 |
8:41 |
176 170-182 |
16.17 |
2:42:43 |
1:25 |
8:24 |
174 168-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
87.5 |
173 |
16.1 |
2:22:25 |
8:51 |
Walk |
8.0 |
116 |
0.1 |
13:04 |
2:46:28 |
Still |
4.4 |
- |
- |
7:14 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:39 |
43.55% |
More |
800m |
4:00 |
8:03 |
47.19% |
More |
1km |
5:04 |
8:09 |
48.73% |
More |
Mile |
8:23 |
8:23 |
50.65% |
More |
5k |
26:41 |
8:35 |
55.58% |
More |
5 miles |
44:03 |
8:49 |
54.75% |
More |
10k |
59:38 |
9:36 |
50.55% |
More |
10 miles |
1:36:19 |
9:38 |
51.45% |
More |
Half |
2:13:26 |
10:11 |
48.79% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:29 |
7:29 |
56.72 |
5km |
24:52 |
8:00 |
59.64 |
5M |
41:11 |
8:14 |
58.55 |
10km |
51:52 |
8:21 |
58.13 |
10M |
1:25:53 |
8:35 |
57.70 |
Half |
1:54:21 |
8:44 |
56.54 |
20M |
2:59:03 |
8:57 |
56.74 |
Mara |
3:58:24 |
9:06 |
56.41 |
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