Tue 15th May 2018 at 5:00pm by mgooner71
Run > Long Run
-
Time
2:32:06
-
Miles
18.65
-
Min/mi
8:09
-
Pacing
77%
-
WAVA
60.19
-
Stride(cm)
113
-
Cals
2141
-
Cadence
174
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:49(4:49/km) 70cal 12.45/14.08kmph
2) 1km - 4:39(4:39/km) 73cal 12.9/13.54kmph
3) 1km - 4:28(4:28/km) 71cal 13.43/13.84kmph
4) 1km - 4:47(4:47/km) 72cal 12.55/13.33kmph
5) 1km - 4:50(4:50/km) 72cal 12.4/12.7kmph
6) 1km - 4:54(4:54/km) 72cal 12.24/12.87kmph
7) 1km - 4:46(4:46/km) 72cal 12.57/13kmph
8) 1km - 4:45(4:45/km) 72cal 12.61/13.07kmph
9) 1km - 4:47(4:47/km) 72cal 12.56/13.2kmph
10) 1km - 4:43(4:43/km) 71cal 12.74/12.93kmph
11) 1km - 4:50(4:50/km) 72cal 12.4/12.97kmph
12) 1km - 4:49(4:49/km) 71cal 12.45/13.91kmph
13) 1km - 5:05(5:05/km) 70cal 11.82/12.97kmph
14) 1km - 4:45(4:45/km) 74cal 12.62/13.5kmph
15) 1km - 4:53(4:53/km) 71cal 12.29/12.7kmph
16) 1km - 4:59(4:59/km) 71cal 12.04/12.97kmph
17) 1km - 4:59(4:59/km) 72cal 12.04/12.63kmph
18) 1km - 5:04(5:04/km) 71cal 11.84/12.87kmph
19) 1km - 5:00(5:00/km) 70cal 11.99/12.93kmph
20) 1km - 4:52(4:52/km) 72cal 12.34/12.97kmph
21) 1km - 4:51(4:51/km) 72cal 12.39/12.8kmph
22) 1km - 5:02(5:02/km) 70cal 11.94/13.54kmph
23) 1km - 4:58(4:58/km) 73cal 12.1/13.1kmph
24) 1km - 5:01(5:01/km) 71cal 11.96/12.09kmph
25) 1km - 4:56(4:56/km) 70cal 12.18/12.6kmph
26) 1km - 5:04(5:04/km) 71cal 11.83/12.6kmph
27) 1km - 6:03(6:03/km) 73cal 9.91/11.56kmph
28) 1km - 7:12(7:12/km) 68cal 8.33/9.84kmph
29) 1km - 6:02(6:02/km) 70cal 9.96/11.96kmph
30) 1km - 6:07(6:07/km) 72cal 9.82/11.99kmph
31) 0.01km - 7(18:13/km) 3.29/8.73kmph
4:49 4:39 4:28 4:47 4:50 4:54 4:46 4:45 4:47 4:43 4:50 4:49 5:05 4:45 4:53 4:59 4:59 5:04 5:00 4:52 4:51 5:02 4:58 5:01 4:56 5:04 6:03 7:12 6:02 6:07 7
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
3:53 |
3:53 |
7:46 |
170 164-186 |
1.00 |
7:37 |
3:45 |
7:29 |
169 164-174 |
1.50 |
11:18 |
3:40 |
7:21 |
168 162-172 |
2.00 |
15:00 |
3:42 |
7:24 |
167 158-172 |
2.50 |
18:49 |
3:50 |
7:39 |
170 164-174 |
3.00 |
22:43 |
3:53 |
7:47 |
171 168-174 |
3.50 |
26:39 |
3:56 |
7:52 |
172 168-176 |
4.00 |
30:32 |
3:53 |
7:47 |
172 168-176 |
4.50 |
34:20 |
3:47 |
7:34 |
173 172-178 |
5.00 |
38:13 |
3:53 |
7:46 |
173 172-178 |
5.50 |
42:58 |
4:45 +55
|
9:31 |
174 120-180 |
6.00 |
46:46 |
3:48 |
7:36 |
174 172-178 |
6.50 |
50:38 |
3:52 |
7:43 |
175 172-180 |
7.00 |
54:31 |
3:53 |
7:46 |
177 170-188 |
7.50 |
58:32 |
4:02 |
8:03 |
174 170-178 |
8.00 |
1:02:34 |
4:02 |
8:03 |
175 172-180 |
8.50 |
1:06:18 |
3:44 |
7:28 |
173 168-178 |
9.00 |
1:10:14 |
3:56 |
7:53 |
174 168-178 |
9.50 |
1:14:44 |
4:29 +28
|
8:58 |
174 166-178 |
10.00 |
1:18:39 |
3:55 |
7:50 |
175 170-182 |
10.50 |
1:22:40 |
4:02 |
8:03 |
173 168-178 |
11.00 |
1:26:36 |
3:56 |
7:51 |
174 170-178 |
11.50 |
1:30:47 |
4:11 |
8:22 |
175 170-180 |
12.00 |
1:34:49 |
4:03 |
8:05 |
176 172-182 |
12.50 |
1:38:41 |
3:51 |
7:43 |
181 174-188 |
13.00 |
1:42:33 |
3:52 |
7:45 |
176 172-186 |
13.50 |
1:46:39 |
4:05 |
8:11 |
178 172-184 |
14.00 |
1:51:31 |
4:53 +57
|
9:46 |
177 166-188 |
14.50 |
1:55:34 |
4:02 |
8:05 |
173 170-176 |
15.00 |
1:59:38 |
4:04 |
8:08 |
177 172-182 |
15.50 |
2:03:35 |
3:57 |
7:54 |
179 170-184 |
16.00 |
2:08:30 |
4:55 +52
|
9:49 |
178 166-188 |
16.50 |
2:13:13 |
4:43 |
9:26 |
174 166-186 |
17.00 |
2:18:15 |
5:03 |
10:05 |
174 170-180 |
17.50 |
2:24:13 |
5:57 |
11:55 |
169 160-174 |
18.00 |
2:28:48 |
4:35 |
9:10 |
175 162-184 |
18.50 |
2:33:43 |
4:56 |
9:51 |
174 160-186 |
18.65 |
2:35:29 |
1:46 +12
|
12:09 |
176 120-186 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:57 |
46.52% |
More |
800m |
3:31 |
7:05 |
53.20% |
More |
1km |
4:26 |
7:09 |
54.98% |
More |
Mile |
7:16 |
7:16 |
57.29% |
More |
5k |
23:27 |
7:33 |
60.37% |
More |
5 miles |
38:06 |
7:37 |
60.45% |
More |
10k |
48:17 |
7:46 |
59.53% |
More |
10 miles |
1:18:33 |
7:51 |
60.43% |
More |
Half |
1:43:19 |
7:53 |
60.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:51 |
6:51 |
60.77 |
5km |
22:45 |
7:19 |
62.23 |
5M |
37:41 |
7:32 |
61.10 |
10km |
47:27 |
7:38 |
60.57 |
10M |
1:18:34 |
7:51 |
60.42 |
Half |
1:44:36 |
7:59 |
59.56 |
20M |
2:43:48 |
8:11 |
60.27 |
Mara |
3:38:05 |
8:19 |
60.36 |
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