Sun 11th Mar 2018 at 10:00am by MazH
Run > Long Run
-
Time
2:22:04
-
Miles
11.01
-
Min/mi
12:54
-
Pacing
55%
-
WAVA
40.63
-
Stride(cm)
78
-
Cals
1373
-
Cadence
160
-
Asc(m)
42
-
Surface
Road
Notes & Comments
2 comments
With Ann, Naomi n Hazel
Split Summary
===
1) 1m - 12:33(12:33/m) 123cal 4.78/5.03mph
2) 1m - 12:12(12:12/m) 140cal 4.92/5.22mph
3) 1m - 12:40(12:40/m) 139cal 4.74/15.53mph
4) 1m - 12:51(12:51/m) 132cal 4.67/7.12mph
5) 1m - 13:42(13:42/m) 115cal 4.38/6.76mph
6) 1m - 13:25(13:25/m) 105cal 4.47/5.22mph
7) 1m - 12:59(12:59/m) 125cal 4.62/6.8mph
8) 1m - 13:09(13:09/m) 115cal 4.57/6.28mph
9) 1m - 12:34(12:34/m) 135cal 4.78/6.26mph
10) 1m - 12:56(12:56/m) 125cal 4.64/5.57mph
11) 1m - 12:56(12:56/m) 118cal 4.64/5.09mph
12) 0.01m - 9(15:49/m) 1cal 3.79/4.86mph
12:33 12:12 12:40 12:51 13:42 13:25 12:59 13:09 12:34 12:56 12:56 9
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
6:22 |
6:22 |
12:44 |
163 158-166 |
1.00 |
12:33 |
6:11 |
12:21 |
163 160-166 |
1.50 |
18:34 |
6:02 |
12:03 |
164 162-168 |
2.00 |
27:21 |
8:47 +2:40
|
17:34 |
163 110-168 |
2.50 |
33:41 |
6:20 |
12:40 |
161 120-170 |
3.00 |
40:53 |
7:12 +46
|
14:24 |
163 156-168 |
3.50 |
47:44 |
6:51 +41
|
13:42 |
161 120-168 |
4.00 |
56:20 |
8:36 +1:57
|
17:13 |
162 124-172 |
4.50 |
1:04:03 |
7:43 +26
|
15:25 |
162 156-168 |
5.00 |
1:10:28 |
6:25 |
12:50 |
163 156-170 |
5.50 |
1:17:39 |
7:11 +44
|
14:22 |
162 156-168 |
6.00 |
1:26:55 |
9:16 +2:22
|
18:31 |
158 128-164 |
6.50 |
1:33:08 |
6:13 |
12:26 |
162 158-170 |
7.00 |
1:42:00 |
8:53 +2:02
|
17:45 |
155 110-168 |
7.50 |
1:51:19 |
9:19 +2:37
|
18:38 |
158 124-168 |
8.00 |
1:57:45 |
6:26 |
12:52 |
158 148-166 |
8.50 |
2:04:08 |
6:23 +7
|
12:47 |
161 124-168 |
9.00 |
2:13:25 |
9:17 +2:59
|
18:33 |
162 152-170 |
9.50 |
2:21:01 |
7:36 +1:14
|
15:13 |
160 124-172 |
10.00 |
2:27:34 |
6:33 |
13:06 |
159 130-168 |
10.50 |
2:34:25 |
6:50 +14
|
13:41 |
158 130-168 |
11.00 |
2:40:45 |
6:20 |
12:40 |
160 130-164 |
11.01 |
2:40:54 |
9 |
16:47 |
156 156-156 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.4 |
162 |
10.7 |
2:16:22 |
13:22 |
Walk |
10.4 |
125 |
0.3 |
17:26 |
1:03:28 |
Pause |
4.2 |
- |
- |
7:06 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:48 |
11:15 |
32.65% |
More |
800m |
5:52 |
11:49 |
34.24% |
More |
1km |
7:22 |
11:52 |
35.51% |
More |
Mile |
12:03 |
12:03 |
36.93% |
More |
5k |
42:38 |
13:43 |
36.47% |
More |
5 miles |
1:10:20 |
14:04 |
36.07% |
More |
10k |
1:29:22 |
14:23 |
35.54% |
More |
10 miles |
2:27:23 |
14:44 |
35.43% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:46 |
10:46 |
41.33 |
5km |
36:27 |
11:44 |
42.66 |
5M |
1:00:48 |
12:10 |
41.73 |
10km |
1:16:48 |
12:22 |
41.36 |
10M |
2:08:06 |
12:49 |
40.76 |
Half |
2:51:16 |
13:04 |
39.76 |
20M |
4:29:55 |
13:30 |
39.60 |
Mara |
6:00:51 |
13:46 |
39.15 |
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Awwww thanks Russell x
Good miles