Thu 6th Sep 2018 at 2:00pm by 2old
Run > Long Run
breezy
-
Time
2:54:39
-
Miles
22.00
-
Min/mi
7:56
-
Pacing
55%
-
WAVA
70.32
-
Stride(cm)
122
-
Cals
2696
-
Cadence
167
-
Asc(m)
232
-
Hillscore
8
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:27(8:27/m) 122cal 7.1/7.6mph
2) 1m - 7:54(7:54/m) 121cal 7.59/7.78mph
3) 1m - 8:07(8:07/m) 123cal 7.39/7.7mph
4) 1m - 7:57(7:57/m) 124cal 7.55/7.95mph
5) 1m - 8:03(8:03/m) 119cal 7.45/7.83mph
6) 1m - 8:02(8:02/m) 126cal 7.46/7.91mph
7) 1m - 7:58(7:58/m) 120cal 7.53/7.76mph
8) 1m - 7:48(7:48/m) 119cal 7.69/8.47mph
9) 1m - 7:56(7:56/m) 125cal 7.56/8.04mph
10) 1m - 7:56(7:56/m) 119cal 7.57/8.75mph
11) 1m - 8:00(8:00/m) 125cal 7.49/7.85mph
12) 1m - 8:06(8:06/m) 120cal 7.41/8.2mph
13) 1m - 7:44(7:44/m) 124cal 7.75/8.25mph
14) 1m - 7:58(7:58/m) 124cal 7.53/8.04mph
15) 1m - 7:53(7:53/m) 124cal 7.61/8.12mph
16) 1m - 7:53(7:53/m) 123cal 7.62/7.91mph
17) 1m - 7:48(7:48/m) 120cal 7.69/8.31mph
18) 1m - 7:42(7:42/m) 126cal 7.78/8.06mph
19) 1m - 8:07(8:07/m) 122cal 7.39/8.31mph
20) 1m - 7:41(7:41/m) 118cal 7.8/8.47mph
21) 1m - 7:43(7:43/m) 126cal 7.77/8.25mph
22) 1m - 7:53(7:52/m) 126cal 7.62/8.04mph
8:27 7:54 8:07 7:57 8:03 8:02 7:58 7:48 7:56 7:56 8:00 8:06 7:44 7:58 7:53 7:53 7:48 7:42 8:07 7:41 7:43 7:53
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 1.00 |
8:27 |
8:27 |
8:27 |
165 160-170 |
20/3 |
| 2.00 |
17:15 |
8:48 +55
|
8:48 |
167 122-176 |
5/22 |
| 3.00 |
25:31 |
8:16 +9
|
8:16 |
164 122-170 |
12/4 |
| 4.00 |
33:38 |
8:07 +10
|
8:07 |
167 162-172 |
13/15 |
| 5.00 |
42:28 |
8:50 +46
|
8:50 |
166 162-172 |
7/9 |
| 6.00 |
50:30 |
8:03 |
8:03 |
167 164-172 |
9/13 |
| 7.00 |
59:40 |
9:10 +1:11
|
9:10 |
166 110-174 |
9/11 |
| 8.00 |
1:08:19 |
8:39 +51
|
8:39 |
169 120-234 |
6/12 |
| 9.00 |
1:16:27 |
8:09 +12
|
8:09 |
169 164-174 |
7/10 |
| 10.00 |
1:25:04 |
8:36 +41
|
8:36 |
168 164-178 |
8/9 |
| 11.00 |
1:33:23 |
8:19 +19
|
8:19 |
168 164-174 |
12/2 |
| 12.00 |
1:44:16 |
10:53 +2:47
|
10:53 |
165 100-172 |
24/3 |
| 13.00 |
1:52:51 |
8:35 +51
|
8:35 |
170 166-176 |
5/19 |
| 14.00 |
2:01:42 |
8:51 +53
|
8:51 |
166 164-172 |
10/7 |
| 15.00 |
2:10:04 |
8:22 +29
|
8:22 |
168 164-170 |
8/17 |
| 16.00 |
2:18:41 |
8:37 +44
|
8:37 |
168 164-176 |
4/10 |
| 17.00 |
2:27:00 |
8:19 +30
|
8:19 |
167 94-174 |
7/7 |
| 18.00 |
2:35:30 |
8:30 +47
|
8:30 |
168 164-174 |
5/9 |
| 19.00 |
2:47:00 |
11:30 +3:23
|
11:30 |
166 94-174 |
25/1 |
| 20.00 |
2:55:41 |
8:41 +1:00
|
8:41 |
168 98-174 |
8/19 |
| 21.00 |
3:03:40 |
7:59 +15
|
7:59 |
168 166-174 |
4/12 |
| 22.00 |
3:11:32 |
7:52 |
7:52 |
169 162-174 |
15/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
91.1 |
167 |
21.9 |
2:53:59 |
8:12 |
| Walk |
5.9 |
111 |
0.1 |
11:37 |
3:32:36 |
| Still |
0.0 |
- |
- |
2 |
- |
| Pause |
3.0 |
- |
- |
5:54 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:48 |
7:13 |
48.82% |
More |
| 800m |
3:41 |
7:25 |
56.64% |
More |
| 1km |
4:38 |
7:27 |
58.76% |
More |
| Mile |
7:33 |
7:33 |
61.24% |
More |
| 5k |
25:21 |
8:10 |
62.07% |
More |
| 5 miles |
41:52 |
8:22 |
61.41% |
More |
| 10k |
52:04 |
8:23 |
61.75% |
More |
| 10 miles |
1:24:37 |
8:28 |
62.92% |
More |
| Half |
1:53:05 |
8:38 |
62.36% |
More |
| 20 miles |
2:54:13 |
8:43 |
63.64% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:36 |
6:36 |
69.97 |
| 5km |
21:56 |
7:04 |
71.74 |
| 5M |
36:19 |
7:16 |
70.78 |
| 10km |
45:43 |
7:21 |
70.33 |
| 10M |
1:15:43 |
7:34 |
70.31 |
| Half |
1:40:49 |
7:42 |
69.40 |
| 20M |
2:37:52 |
7:54 |
70.23 |
| Mara |
3:30:11 |
8:01 |
70.34 |
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