Mon 26th Mar 2018 at 9:00am by TheDuke

Run > Medium Long Run

breezy

Follow User
0 👍

Time
1:34:04
Miles
11.03
Min/mi
8:32
Pacing
92%
WAVA
58.87
Stride(cm)
119
Cals
1232
Cadence
158
Asc(m)
42
Surface
Road

Notes & Comments

Lovely run in the sunshine along the river. Started very sluggish after yesterday's exertions, but picked it up after a bit. Should have done longer, but played it safe.

Split Summary
===
1) 1m - 8:52(8:52/m) 110cal 6.77/0mph
2) 1m - 8:43(8:43/m) 109cal 6.89/0mph
3) 1m - 8:39(8:39/m) 112cal 6.93/0mph
4) 1m - 8:31(8:31/m) 111cal 7.04/0mph
5) 1m - 9:03(9:03/m) 113cal 6.63/0mph
6) 1m - 8:40(8:40/m) 110cal 6.92/0mph
7) 1m - 8:24(8:24/m) 109cal 7.14/0mph
8) 1m - 8:06(8:06/m) 114cal 7.41/0mph
9) 1m - 7:57(7:56/m) 114cal 7.55/0mph
10) 1m - 8:42(8:42/m) 112cal 6.9/0mph
11) 1m - 8:13(8:13/m) 115cal 7.31/0mph
12) 0.03m - 16(8:48/m) 3cal 6.81/0mph

8:52 8:43 8:39 8:31 9:03 8:40 8:24 8:06 7:57 8:42 8:13 16

Pin Map

0mi in 0

Pace

47%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.50	4:26	4:26	8:52	158 154-170
1.00	8:51	4:25	8:49	157 154-164
1.50	13:07	4:16	8:32	156 152-166
2.00	17:33	4:27	8:53	155 150-158
2.50	21:54	4:21	8:43	156 152-158
3.00	26:13	4:18	8:37	157 154-160
3.50	30:33	4:20	8:40	157 154-158
4.00	34:44	4:11	8:22	158 156-160
4.50	39:10	4:26	8:52	156 152-160
5.00	43:47	4:37	9:14	158 154-162
5.50	48:05	4:18	8:37	159 152-162
6.00	52:27	4:22	8:43	157 140-160
6.50	56:46	4:19	8:38	158 156-162
7.00	1:00:51	4:05	8:10	159 156-162
7.50	1:05:00	4:09	8:18	160 158-166
8.00	1:08:57	3:57	7:54	161 158-166
8.50	1:12:56	3:59	7:58	160 158-168
9.00	1:16:53	3:58	7:55	160 158-166
9.50	1:21:24	4:31	9:02	156 152-162
10.00	1:25:35	4:10	8:20	159 154-162
10.50	1:29:54	4:19	8:38	158 156-162
11.00	1:33:47	3:54	7:47	161 156-164
11.03	1:34:04	17	9:17	158 152-162

Cadence

158 (170 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	158	11	1:33:57	8:31
Walk	0.1	140	0	7	15:07

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:22	45.68%	More
800m	3:51	7:44	51.25%	More
1km	4:49	7:45	53.34%	More
Mile	7:47	7:47	56.02%	More
5k	25:17	8:08	58.72%	More
5 miles	41:19	8:16	58.55%	More
10k	51:51	8:21	58.28%	More
10 miles	1:24:56	8:30	58.84%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:23	7:23	59.07
5km	24:33	7:54	60.47
5M	40:40	8:08	59.48
10km	51:12	8:14	59.02
10M	1:24:47	8:29	58.94
Half	1:52:53	8:37	58.13
20M	2:56:46	8:50	58.83
Mara	3:55:21	8:59	58.91

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry