Tue 3rd Apr 2018 at 8:00am by TheDuke
Run > Medium Long Run
-
Time
1:26:16
-
Miles
10.60
-
Min/mi
8:08
-
Pacing
86%
-
WAVA
61.59
-
Stride(cm)
124
-
Cals
1178
-
Cadence
160
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Last decent length run before the marathon. Felt good and a reasonable pace. No calf problems.
Split Summary
===
1) 1m - 8:05(8:05/m) 113cal 7.42/0mph
2) 1m - 8:30(8:30/m) 107cal 7.05/0mph
3) 1m - 7:52(7:52/m) 112cal 7.63/0mph
4) 1m - 7:58(7:58/m) 109cal 7.53/0mph
5) 1m - 7:55(7:55/m) 111cal 7.58/0mph
6) 1m - 8:14(8:14/m) 111cal 7.28/0mph
7) 1m - 7:57(7:57/m) 108cal 7.54/0mph
8) 1m - 8:15(8:15/m) 116cal 7.27/0mph
9) 1m - 8:07(8:07/m) 115cal 7.39/0mph
10) 1m - 8:28(8:28/m) 112cal 7.09/0mph
11) 0.6m - 4:53(8:10/m) 64cal 7.34/0mph
8:05 8:30 7:52 7:58 7:55 8:14 7:57 8:15 8:07 8:28 4:53
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:05 |
4:05 |
8:11 |
161 154-174 |
0/0 |
1.00 |
8:06 |
4:00 |
8:00 |
161 156-166 |
0/0 |
1.50 |
12:32 |
4:27 |
8:53 |
158 150-190 |
0/0 |
2.00 |
16:36 |
4:03 |
8:07 |
160 156-164 |
0/0 |
2.50 |
20:31 |
3:55 |
7:50 |
160 156-164 |
0/0 |
3.00 |
24:28 |
3:57 |
7:54 |
160 150-166 |
0/0 |
3.50 |
28:33 |
4:06 |
8:11 |
159 154-164 |
0/0 |
4.00 |
32:26 |
3:52 |
7:44 |
161 158-164 |
0/0 |
4.50 |
36:22 |
3:56 |
7:53 |
160 156-162 |
0/0 |
5.00 |
40:21 |
3:59 |
7:58 |
160 156-164 |
0/0 |
5.50 |
44:37 |
4:16 |
8:33 |
158 146-166 |
0/0 |
6.00 |
48:35 |
3:58 |
7:56 |
160 156-166 |
0/0 |
6.50 |
52:39 |
4:03 |
8:07 |
160 154-164 |
0/0 |
7.00 |
56:34 |
3:55 |
7:51 |
161 158-164 |
0/0 |
7.50 |
1:00:36 |
4:02 |
8:05 |
160 158-164 |
0/0 |
8.00 |
1:04:50 |
4:13 |
8:26 |
160 156-166 |
0/0 |
8.50 |
1:08:55 |
4:06 |
8:12 |
159 154-164 |
0/0 |
9.00 |
1:12:55 |
4:00 |
7:59 |
162 156-166 |
0/0 |
9.50 |
1:17:03 |
4:08 |
8:17 |
162 154-172 |
0/0 |
10.00 |
1:21:23 |
4:20 |
8:40 |
158 154-166 |
0/0 |
10.50 |
1:26:23 |
5:00 +43
|
10:00 |
159 152-170 |
0/0 |
10.59 |
1:26:56 |
33 |
5:55 |
173 92-190 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
160 |
10.6 |
1:26:49 |
8:12 |
Walk |
0.1 |
92 |
0 |
7 |
8:51 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:12 |
46.74% |
More |
800m |
3:50 |
7:42 |
51.47% |
More |
1km |
4:49 |
7:46 |
53.26% |
More |
Mile |
7:48 |
7:48 |
55.86% |
More |
5k |
24:32 |
7:54 |
60.50% |
More |
5 miles |
39:56 |
7:59 |
60.58% |
More |
10k |
49:47 |
8:01 |
60.71% |
More |
10 miles |
1:21:21 |
8:08 |
61.43% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:04 |
7:04 |
61.71 |
5km |
23:29 |
7:34 |
63.22 |
5M |
38:54 |
7:47 |
62.18 |
10km |
48:58 |
7:53 |
61.72 |
10M |
1:21:06 |
8:07 |
61.62 |
Half |
1:47:59 |
8:15 |
60.77 |
20M |
2:49:05 |
8:27 |
61.50 |
Mara |
3:45:07 |
8:36 |
61.59 |
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