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

Pace

8% 5% 31% 55% 2%

Splits

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

Cadence

174 (188 max) Stride Length: 113cm Run: 99.9% Walk: 0.1%
Cadence Chart
Cadence Bands

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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