Sat 18th Aug 2018 at 11:00am by Lesley C
Run > Long Run
- breezy
- warm
-
Time
1:56:00
-
Miles
10.15
-
Min/mi
11:26
-
Pacing
56%
-
WAVA
43.24
-
Stride(cm)
84
-
Cals
870
-
Cadence
167
-
Asc(m)
42
-
Hillscore
48
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1m - 11:34(11:34/m) 87cal 5.19/7.53mph
2) 1m - 14:29(14:29/m) 79cal 4.14/6.8mph
3) 1m - 11:53(11:53/m) 87cal 5.05/6.28mph
4) 1m - 12:27(12:27/m) 79cal 4.82/6.37mph
5) 1m - 9:52(9:52/m) 87cal 6.08/6.72mph
6) 1m - 9:18(9:18/m) 89cal 6.45/7.01mph
7) 1m - 9:03(9:03/m) 90cal 6.63/7.18mph
8) 1m - 11:11(11:11/m) 87cal 5.37/6.95mph
9) 1m - 14:40(14:40/m) 80cal 4.09/6.45mph
10) 1m - 10:04(10:04/m) 92cal 5.96/7.24mph
11) 0.15m - 1:28(9:39/m) 13cal 6.22/6.39mph
11:34 14:29 11:53 12:27 9:52 9:18 9:03 11:11 14:40 10:04 1:28
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:11 |
5:11 |
10:22 |
180 166-188 |
21/3 |
1.00 |
13:14 |
8:03 +1:37
|
16:05 |
160 102-186 |
51/0 |
1.50 |
22:22 |
9:08 +1:08
|
18:16 |
137 100-182 |
83/0 |
2.00 |
29:20 |
6:58 +31
|
13:55 |
163 110-184 |
48/1 |
2.50 |
35:40 |
6:20 |
12:40 |
166 122-182 |
45/1 |
3.00 |
41:34 |
5:55 +22
|
11:50 |
175 126-184 |
23/10 |
3.50 |
50:18 |
8:43 +1:26
|
17:26 |
146 110-184 |
37/21 |
4.00 |
55:28 |
5:11 |
10:21 |
180 172-184 |
16/6 |
4.50 |
1:00:43 |
5:15 |
10:29 |
175 158-182 |
1/44 |
5.00 |
1:05:20 |
4:38 |
9:15 |
177 170-184 |
0/81 |
5.50 |
1:10:47 |
5:26 +36
|
10:53 |
176 134-184 |
0/73 |
6.00 |
1:17:08 |
6:22 +1:55
|
12:43 |
175 126-186 |
8/41 |
6.50 |
1:22:20 |
5:11 +41
|
10:23 |
184 178-186 |
5/19 |
7.00 |
1:26:52 |
4:32 |
9:05 |
182 126-190 |
9/6 |
7.50 |
1:32:23 |
5:31 +1:05
|
11:02 |
186 180-190 |
6/14 |
8.00 |
1:39:31 |
7:08 +21
|
14:16 |
153 102-190 |
51/2 |
8.50 |
1:49:43 |
10:11 +39
|
20:23 |
122 90-182 |
92/4 |
9.00 |
1:54:48 |
5:05 |
10:10 |
176 164-184 |
3/64 |
9.50 |
2:00:02 |
5:14 |
10:28 |
177 162-186 |
0/85 |
10.00 |
2:05:36 |
5:35 +45
|
11:09 |
181 168-186 |
2/21 |
10.14 |
2:07:01 |
1:25 |
9:48 |
183 180-186 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
68.7 |
179 |
8.6 |
1:25:19 |
10:36 |
Walk |
26.6 |
118 |
1.5 |
35:28 |
23:33 |
Pause |
4.7 |
- |
- |
6:14 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:27 |
38.95% |
More |
800m |
4:17 |
8:38 |
43.99% |
More |
1km |
5:25 |
8:43 |
45.54% |
More |
Mile |
9:03 |
9:03 |
46.80% |
More |
5k |
32:05 |
10:20 |
46.11% |
More |
5 miles |
56:18 |
11:16 |
42.70% |
More |
10k |
1:11:34 |
11:31 |
41.98% |
More |
10 miles |
2:05:32 |
12:33 |
39.35% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:57 |
9:57 |
42.55 |
5km |
33:04 |
10:39 |
44.74 |
5M |
54:46 |
10:57 |
43.90 |
10km |
1:08:57 |
11:06 |
43.57 |
10M |
1:54:11 |
11:25 |
43.26 |
Half |
2:32:01 |
11:36 |
42.40 |
20M |
3:58:04 |
11:54 |
42.57 |
Mara |
5:16:58 |
12:06 |
42.35 |
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