Tue 4th Sep 2018 at 4:00pm by 2old
Run > Medium Long Run
- warm
-
Time
1:39:38
-
Miles
13.11
-
Min/mi
7:36
-
Pacing
60%
-
WAVA
70.83
-
Stride(cm)
125
-
Cals
1576
-
Cadence
169
-
Asc(m)
184
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:17(8:17/m) 117cal 7.25/8.18mph
2) 1m - 7:49(7:49/m) 127cal 7.68/8.1mph
3) 1m - 7:29(7:29/m) 120cal 8.02/8.7mph
4) 1m - 7:38(7:38/m) 119cal 7.87/8.47mph
5) 1m - 7:39(7:39/m) 121cal 7.84/8.14mph
6) 1m - 7:32(7:32/m) 121cal 7.97/8.33mph
7) 1m - 7:44(7:44/m) 121cal 7.76/8.14mph
8) 1m - 7:48(7:48/m) 118cal 7.69/8.29mph
9) 1m - 7:41(7:41/m) 121cal 7.81/8.35mph
10) 1m - 7:34(7:34/m) 114cal 7.93/8.52mph
11) 1m - 7:20(7:20/m) 125cal 8.19/9.46mph
12) 1m - 7:15(7:15/m) 120cal 8.28/9.08mph
13) 1m - 7:08(7:08/m) 119cal 8.4/8.95mph
14) 0.11m - 45(6:54/m) 13cal 8.7/8.87mph
8:17 7:49 7:29 7:38 7:39 7:32 7:44 7:48 7:41 7:34 7:20 7:15 7:08 45
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:24 |
4:24 +9
|
8:49 |
166 162-172 |
16/1 |
1.00 |
8:38 |
4:13 +13
|
8:27 |
168 164-174 |
11/3 |
1.50 |
12:31 |
3:53 |
7:46 |
168 166-174 |
9/6 |
2.00 |
16:46 |
4:15 +19
|
8:30 |
169 166-174 |
10/4 |
2.50 |
21:29 |
4:43 +54
|
9:27 |
170 122-176 |
12/4 |
3.00 |
25:08 |
3:39 |
7:18 |
170 166-174 |
0/26 |
3.50 |
29:35 |
4:26 +40
|
8:53 |
171 168-174 |
3/7 |
4.00 |
33:40 |
4:06 +15
|
8:11 |
170 166-174 |
5/4 |
4.50 |
38:23 |
4:43 +56
|
9:25 |
170 168-174 |
2/11 |
5.00 |
42:15 |
3:53 |
7:46 |
169 166-174 |
8/0 |
5.50 |
46:27 |
4:12 +29
|
8:23 |
170 166-176 |
4/4 |
6.00 |
50:28 |
4:01 +12
|
8:02 |
169 106-174 |
3/4 |
6.50 |
54:53 |
4:25 +38
|
8:50 |
169 122-176 |
5/2 |
7.00 |
59:07 |
4:14 +16
|
8:29 |
170 166-174 |
4/5 |
7.50 |
1:03:30 |
4:23 +32
|
8:46 |
170 168-176 |
6/1 |
8.00 |
1:07:58 |
4:28 +31
|
8:56 |
171 168-178 |
9/4 |
8.50 |
1:12:10 |
4:12 +17
|
8:24 |
170 166-174 |
8/4 |
9.00 |
1:16:07 |
3:57 +11
|
7:54 |
170 168-174 |
11/3 |
9.50 |
1:22:36 |
6:29 +2:46
|
12:59 |
170 100-178 |
17/9 |
10.00 |
1:28:07 |
5:31 +1:40
|
11:01 |
172 166-178 |
9/8 |
10.50 |
1:31:45 |
3:38 |
7:16 |
171 168-176 |
1/15 |
11.00 |
1:35:27 |
3:42 |
7:23 |
171 168-174 |
3/8 |
11.50 |
1:39:54 |
4:27 +42
|
8:54 |
170 122-176 |
7/4 |
12.00 |
1:43:49 |
3:55 +25
|
7:50 |
174 170-178 |
5/9 |
12.50 |
1:47:42 |
3:53 +17
|
7:47 |
172 104-176 |
1/14 |
13.00 |
1:51:34 |
3:52 +20
|
7:45 |
175 170-180 |
3/14 |
13.11 |
1:52:19 |
45 |
6:57 |
176 172-178 |
0/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.7 |
170 |
13.1 |
1:39:27 |
7:43 |
Walk |
10.0 |
108 |
0 |
11:21 |
12:44:11 |
Pause |
1.3 |
- |
- |
1:31 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:46 |
52.10% |
More |
800m |
3:26 |
6:55 |
60.68% |
More |
1km |
4:26 |
7:08 |
61.29% |
More |
Mile |
7:19 |
7:19 |
63.12% |
More |
5k |
24:11 |
7:47 |
65.06% |
More |
5 miles |
41:41 |
8:20 |
61.68% |
More |
10k |
51:59 |
8:22 |
61.85% |
More |
10 miles |
1:26:04 |
8:36 |
61.85% |
More |
Half |
1:52:14 |
8:34 |
62.83% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:31 |
6:31 |
70.87 |
5km |
21:39 |
6:58 |
72.68 |
5M |
35:52 |
7:10 |
71.67 |
10km |
45:09 |
7:16 |
71.21 |
10M |
1:14:46 |
7:29 |
71.20 |
Half |
1:39:33 |
7:36 |
70.29 |
20M |
2:35:54 |
7:48 |
71.12 |
Mara |
3:27:34 |
7:55 |
71.23 |
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