Tue 30th Jan 2018 at 12:00pm by the hickmanator

Run > Long Run

  • Time
    2:40:04
  • Miles
    17.08
  • Min/mi
    9:22
  • Pacing
    33%
  • WAVA
    56.87
  • Stride(cm)
    104
  • Cals
    2141
  • Cadence
    166
  • Asc(m)
    42
  • Hillscore
    21
  • Surface
    Road

Notes & Comments

Gels @ 5 & 10 stop stretch @ 5,10,13m slow and steady
===
1) 1m - 9:46(9:46/m) 126cal 6.15/6.41mph
2) 1m - 9:44(9:44/m) 126cal 6.16/6.53mph
3) 1m - 9:19(9:19/m) 125cal 6.44/6.99mph
4) 1m - 9:00(9:00/m) 125cal 6.67/6.87mph
5) 1m - 8:51(8:51/m) 124cal 6.78/7.18mph
6) 1m - 9:18(9:18/m) 126cal 6.45/7.08mph
7) 1m - 8:48(8:48/m) 125cal 6.82/7.1mph
8) 1m - 9:16(9:16/m) 127cal 6.47/7.64mph
9) 1m - 9:20(9:20/m) 126cal 6.43/6.93mph
10) 1m - 9:40(9:40/m) 121cal 6.21/7.1mph
11) 1m - 9:24(9:24/m) 126cal 6.38/7.64mph
12) 1m - 9:17(9:17/m) 127cal 6.46/7.68mph
13) 1m - 9:35(9:35/m) 126cal 6.26/7.08mph
14) 1m - 9:21(9:21/m) 126cal 6.42/6.85mph
15) 1m - 9:39(9:39/m) 125cal 6.21/6.68mph
16) 1m - 9:14(9:14/m) 126cal 6.5/7.14mph
17) 1m - 9:53(9:53/m) 126cal 6.07/6.62mph
18) 0.08m - 39(8:16/m) 8cal 7.26/7.43mph
9:46 9:44 9:19 9:00 8:51 9:18 8:48 9:16 9:20 9:40 9:24 9:17 9:35 9:21 9:39 9:14 9:53 39

Pace

4% 11% 53% 32% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:00 5:00 10:00 158 154-160 6/5
1.00 9:46 4:46 9:31 160 154-162 4/5
1.50 14:36 4:51 9:41 161 160-164 8/1
2.00 19:30 4:54 9:47 162 160-166 16/0
2.50 24:23 4:53 +6 9:46 164 158-168 9/4
3.00 28:54 4:32 9:03 166 164-170 9/6
3.50 33:24 4:30 8:59 164 158-168 0/21
4.00 37:54 4:30 9:00 166 160-168 1/7
4.50 42:29 4:35 9:09 166 160-168 6/8
5.00 46:45 4:16 8:32 166 162-168 4/22
5.50 56:17 9:32 +5:09 19:04 164 156-168 5/8
6.00 1:01:12 4:56 9:51 166 164-168 22/8
6.50 1:05:39 4:26 8:52 166 164-172 4/16
7.00 1:10:00 4:21 8:43 168 166-170 3/9
7.50 1:14:40 4:40 9:19 167 166-170 10/2
8.00 1:19:16 4:36 9:13 165 152-168 6/6
8.50 1:23:49 4:32 9:05 164 152-168 2/25
9.00 1:28:36 4:47 9:35 167 164-170 16/1
9.50 1:33:17 4:41 9:23 168 162-172 15/7
10.00 1:38:16 4:59 9:58 167 164-170 18/23
10.50 1:46:32 8:16 +3:38 16:31 165 156-168 6/9
11.00 1:51:18 4:46 9:33 168 164-172 8/7
11.50 1:56:02 4:44 9:28 169 166-172 17/0
12.00 2:00:35 4:33 9:06 167 164-174 11/20
12.50 2:05:24 4:48 9:36 168 164-170 8/6
13.00 2:10:10 4:47 9:34 168 162-172 18/10
13.50 2:19:27 9:16 +4:38 18:32 164 122-170 8/6
14.00 2:24:10 4:43 9:26 167 162-172 7/2
14.50 2:29:03 4:53 9:46 167 162-170 12/0
15.00 2:33:49 4:46 9:32 167 162-170 14/6
15.50 2:38:24 4:35 9:10 168 162-170 1/11
16.00 2:43:03 4:39 9:18 166 164-168 2/12
16.50 2:48:04 5:01 10:03 165 158-176 11/14
17.00 2:52:55 4:51 9:43 165 162-168 5/12
17.08 2:53:35 40 8:16 171 160-180 2/0

Elevation

Asc 42m, Range 75m, Flat prediction 2:37:23
Elevation Graph
Biggest Climbs (m) Min/mi
34 1.8% 9:41
26 4.1% 9:55
22 5.7% 10:22
18 2.0% 9:46
18 2.0% 9:23
17 2.1% 9:32
See your biggest climbs

Cadence

166 (180 max) Stride Length: 104cm Run: 99.8% Walk: 0.2%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:05 8:22 41.31% More
800m 4:13 8:30 48.27% More
1km 5:21 8:36 49.63% More
Mile 8:43 8:43 51.66% More
5k 28:00 9:01 54.79% More
5 miles 46:31 9:18 53.83% More
10k 1:01:18 9:52 51.06% More
10 miles 1:38:15 9:49 52.71% More
Half 2:14:55 10:18 50.82% More

Predictions

Dist Time Per Mile WAVA
1M 7:54 7:54 57.02
5km 26:17 8:28 58.37
5M 43:32 8:42 57.51
10km 54:48 8:49 57.11
10M 1:30:45 9:05 57.07
Half 2:00:50 9:13 56.30
20M 3:09:13 9:28 56.98
Mara 4:11:55 9:37 57.06
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