Sat 7th Jul 2018 at 9:00am by chicke80
Run > Long Run
- v warm
-
Time
2:17:11
-
Miles
18.42
-
Min/mi
7:27
-
Pacing
39%
-
WAVA
61.95
-
Stride(cm)
112
-
Cals
1757
-
Cadence
192
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:48(4:48/km) 60cal 12.52/14.64kmph
2) 1km - 4:56(4:56/km) 60cal 12.18/13.87kmph
3) 1km - 4:59(4:59/km) 60cal 12.04/13.1kmph
4) 1km - 4:41(4:41/km) 60cal 12.8/13.2kmph
5) 1km - 4:42(4:42/km) 59cal 12.78/12.93kmph
6) 1km - 4:47(4:47/km) 59cal 12.56/13.5kmph
7) 1km - 4:41(4:41/km) 59cal 12.79/13.91kmph
8) 1km - 4:44(4:44/km) 60cal 12.68/13.13kmph
9) 1km - 4:44(4:44/km) 60cal 12.69/12.93kmph
10) 1km - 4:47(4:47/km) 59cal 12.55/13.1kmph
11) 1km - 4:44(4:44/km) 60cal 12.67/12.87kmph
12) 1km - 4:42(4:42/km) 60cal 12.79/12.93kmph
13) 1km - 4:42(4:42/km) 60cal 12.77/12.93kmph
14) 1km - 4:37(4:37/km) 59cal 13.02/13.3kmph
15) 1km - 4:36(4:36/km) 60cal 13.04/13.47kmph
16) 1km - 4:46(4:46/km) 59cal 12.58/15.38kmph
17) 1km - 4:34(4:34/km) 59cal 13.16/13.3kmph
18) 1km - 4:31(4:31/km) 59cal 13.3/13.47kmph
19) 1km - 4:31(4:31/km) 59cal 13.28/13.98kmph
20) 1km - 4:28(4:28/km) 59cal 13.43/13.67kmph
21) 1km - 4:40(4:40/km) 60cal 12.86/14.78kmph
22) 1km - 4:34(4:34/km) 60cal 13.12/13.91kmph
23) 1km - 4:24(4:24/km) 58cal 13.65/13.87kmph
24) 1km - 4:32(4:32/km) 59cal 13.22/14.48kmph
25) 1km - 4:28(4:28/km) 59cal 13.45/14.38kmph
26) 1km - 4:22(4:22/km) 58cal 13.74/14.24kmph
27) 1km - 4:24(4:24/km) 58cal 13.64/14.38kmph
28) 1km - 4:25(4:25/km) 58cal 13.59/13.87kmph
29) 1km - 4:20(4:20/km) 58cal 13.82/15.28kmph
30) 0.65km - 3:04(4:44/km) 39cal 12.7/15.28kmph
4:48 4:56 4:59 4:41 4:42 4:47 4:41 4:44 4:44 4:47 4:44 4:42 4:42 4:37 4:36 4:46 4:34 4:31 4:31 4:28 4:40 4:34 4:24 4:32 4:28 4:22 4:24 4:25 4:20 3:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:52 |
3:52 |
7:45 |
193 186-202 |
4/9 |
1.00 |
7:40 |
3:48 |
7:35 |
192 188-198 |
2/1 |
1.50 |
11:57 |
4:17 |
8:34 |
186 90-198 |
9/1 |
2.00 |
15:41 |
3:44 |
7:28 |
191 188-198 |
3/3 |
2.50 |
19:30 |
3:49 |
7:37 |
190 188-198 |
3/1 |
3.00 |
23:17 |
3:47 |
7:34 |
191 188-196 |
4/2 |
3.50 |
27:06 |
3:49 |
7:39 |
192 190-198 |
10/8 |
4.00 |
31:34 |
4:28 +40
|
8:56 |
190 188-198 |
3/3 |
4.50 |
36:01 |
4:26 +42
|
8:53 |
192 188-200 |
3/2 |
5.00 |
39:52 |
3:51 |
7:43 |
190 188-194 |
4/1 |
5.50 |
43:41 |
3:49 |
7:37 |
190 188-194 |
3/1 |
6.00 |
49:51 |
6:11 +2:23
|
12:21 |
192 190-196 |
3/5 |
6.50 |
53:43 |
3:52 |
7:43 |
192 188-198 |
13/11 |
7.00 |
57:31 |
3:48 |
7:36 |
191 188-194 |
3/1 |
7.50 |
1:01:17 |
3:46 |
7:32 |
191 190-194 |
7/4 |
8.00 |
1:05:05 |
3:47 |
7:34 |
193 190-200 |
4/3 |
8.50 |
1:08:48 |
3:44 |
7:27 |
193 190-198 |
3/0 |
9.00 |
1:12:30 |
3:42 |
7:25 |
194 186-202 |
5/5 |
9.50 |
1:21:04 |
8:34 +4:46
|
17:08 |
192 114-202 |
5/5 |
10.00 |
1:24:50 |
3:46 |
7:31 |
193 188-200 |
4/4 |
10.50 |
1:28:31 |
3:41 |
7:22 |
191 188-196 |
1/3 |
11.00 |
1:32:08 |
3:37 |
7:14 |
192 190-200 |
1/3 |
11.50 |
1:36:37 |
4:29 +50
|
8:58 |
194 190-202 |
4/5 |
12.00 |
1:40:15 |
3:38 |
7:16 |
193 190-200 |
1/3 |
12.50 |
1:43:49 |
3:34 |
7:08 |
195 192-204 |
11/13 |
13.00 |
1:51:43 |
7:54 +4:09
|
15:47 |
195 192-200 |
4/2 |
13.50 |
1:56:10 |
4:28 +45
|
8:56 |
194 190-200 |
1/3 |
14.00 |
1:59:47 |
3:36 |
7:13 |
194 190-198 |
1/3 |
14.50 |
2:04:11 |
4:24 +49
|
8:49 |
193 132-210 |
1/2 |
15.00 |
2:08:20 |
4:09 +30
|
8:18 |
197 192-208 |
3/5 |
15.50 |
2:12:29 |
4:09 +35
|
8:19 |
198 192-206 |
3/9 |
16.00 |
2:15:59 |
3:30 |
6:59 |
198 184-206 |
1/3 |
16.50 |
2:19:32 |
3:33 |
7:06 |
194 190-200 |
1/2 |
17.00 |
2:23:35 |
4:02 +29
|
8:04 |
192 114-202 |
3/3 |
17.50 |
2:27:07 |
3:32 |
7:04 |
195 192-200 |
1/3 |
18.00 |
2:31:41 |
4:35 +1:06
|
9:10 |
199 194-210 |
0/6 |
18.42 |
2:35:38 |
3:57 +44
|
9:21 |
197 182-206 |
8/4 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
87.7 |
193 |
18.4 |
2:16:20 |
7:29 |
Walk |
11.7 |
120 |
0.1 |
18:18 |
5:41:21 |
Pause |
0.6 |
- |
- |
1:00 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:43 |
6:54 |
44.19% |
More |
800m |
3:28 |
6:59 |
50.13% |
More |
1km |
4:20 |
6:59 |
52.45% |
More |
Mile |
7:02 |
7:02 |
55.81% |
More |
5k |
23:20 |
7:31 |
57.16% |
More |
5 miles |
39:06 |
7:49 |
55.35% |
More |
10k |
50:46 |
8:10 |
53.24% |
More |
10 miles |
1:24:04 |
8:24 |
53.10% |
More |
Half |
1:51:42 |
8:32 |
52.85% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:47 |
5:47 |
67.85 |
5km |
19:49 |
6:23 |
67.29 |
5M |
33:14 |
6:39 |
65.13 |
10km |
42:05 |
6:46 |
64.23 |
10M |
1:10:36 |
7:04 |
63.23 |
Half |
1:34:42 |
7:14 |
61.86 |
20M |
2:30:01 |
7:30 |
61.88 |
Mara |
3:21:13 |
7:41 |
61.52 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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