Sun 23rd Sep 2018 at 7:00am by mikep
Run > Long Run
-
Time
2:48:09
-
Miles
20.18
-
Min/mi
8:20
-
Pacing
56%
-
WAVA
67.22
-
Stride(cm)
102
-
Cals
2316
-
Cadence
189
-
Asc(m)
133
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:11(9:11/m) 114cal 6.53/7.26mph
2) 1m - 8:26(8:26/m) 116cal 7.11/7.49mph
3) 1m - 8:30(8:30/m) 113cal 7.06/7.41mph
4) 1m - 8:19(8:19/m) 114cal 7.21/7.56mph
5) 1m - 8:23(8:23/m) 114cal 7.16/7.45mph
6) 1m - 8:15(8:15/m) 113cal 7.27/7.49mph
7) 1m - 8:19(8:19/m) 114cal 7.21/7.74mph
8) 1m - 8:12(8:12/m) 117cal 7.31/7.66mph
9) 1m - 8:23(8:23/m) 115cal 7.16/7.51mph
10) 1m - 8:22(8:22/m) 114cal 7.18/7.53mph
11) 1m - 8:21(8:21/m) 115cal 7.19/7.43mph
12) 1m - 8:18(8:18/m) 116cal 7.23/7.66mph
13) 1m - 8:26(8:26/m) 113cal 7.11/7.62mph
14) 1m - 8:25(8:25/m) 115cal 7.12/7.45mph
15) 1m - 8:11(8:11/m) 116cal 7.33/7.99mph
16) 1m - 8:17(8:17/m) 115cal 7.25/7.51mph
17) 1m - 8:05(8:05/m) 116cal 7.42/7.7mph
18) 1m - 8:11(8:11/m) 114cal 7.32/7.6mph
19) 1m - 8:11(8:11/m) 116cal 7.33/7.58mph
20) 1m - 8:03(8:03/m) 116cal 7.45/7.76mph
21) 0.18m - 1:20(7:15/m) 20cal 8.28/8.18mph
9:11 8:26 8:30 8:19 8:23 8:15 8:19 8:12 8:23 8:22 8:21 8:18 8:26 8:25 8:11 8:17 8:05 8:11 8:11 8:03 1:20
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
9:10 |
9:10 |
9:10 |
185 122-196 |
8/5 |
2.00 |
17:37 |
8:26 |
8:26 |
188 184-192 |
9/15 |
3.00 |
26:31 |
8:54 +24
|
8:54 |
187 178-192 |
3/6 |
4.00 |
35:12 |
8:42 +22
|
8:42 |
188 180-196 |
11/5 |
5.00 |
44:17 |
9:05 +42
|
9:05 |
188 122-194 |
5/8 |
6.00 |
52:42 |
8:25 +10
|
8:25 |
188 182-194 |
7/6 |
7.00 |
1:05:02 |
12:20 +4:01
|
12:20 |
189 176-194 |
3/8 |
8.00 |
1:13:14 |
8:13 |
8:13 |
189 186-192 |
12/3 |
9.00 |
1:21:37 |
8:23 |
8:23 |
189 186-194 |
8/15 |
10.00 |
1:30:33 |
8:57 +35
|
8:57 |
189 122-196 |
5/9 |
11.00 |
1:38:54 |
8:21 |
8:21 |
190 170-198 |
4/5 |
12.00 |
1:47:12 |
8:18 |
8:18 |
190 180-196 |
7/7 |
13.00 |
1:57:32 |
10:20 +1:54
|
10:20 |
188 124-194 |
5/8 |
14.00 |
2:05:57 |
8:26 |
8:26 |
190 186-194 |
9/6 |
15.00 |
2:14:08 |
8:11 |
8:11 |
190 188-194 |
3/6 |
16.00 |
2:23:17 |
9:09 +52
|
9:09 |
190 122-194 |
2/2 |
17.00 |
2:31:22 |
8:05 |
8:05 |
191 188-196 |
2/2 |
18.00 |
2:39:34 |
8:12 |
8:12 |
192 188-198 |
7/3 |
19.00 |
2:48:05 |
8:31 +20
|
8:31 |
194 182-202 |
8/6 |
20.00 |
2:56:19 |
8:14 +11
|
8:14 |
195 188-204 |
5/4 |
20.18 |
2:57:38 |
1:19 |
7:23 |
195 192-198 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.6 |
189 |
20.2 |
2:47:48 |
8:36 |
Walk |
2.3 |
122 |
0 |
4:12 |
6:02:26 |
Pause |
3.1 |
- |
- |
5:38 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:29 |
47.40% |
More |
800m |
3:49 |
7:41 |
55.12% |
More |
1km |
4:48 |
7:43 |
57.17% |
More |
Mile |
7:50 |
7:50 |
59.41% |
More |
5k |
25:38 |
8:15 |
61.93% |
More |
5 miles |
41:04 |
8:13 |
63.17% |
More |
10k |
51:57 |
8:22 |
62.47% |
More |
10 miles |
1:25:37 |
8:34 |
62.77% |
More |
Half |
1:51:58 |
8:33 |
63.58% |
More |
20 miles |
2:55:47 |
8:47 |
63.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:32 |
6:32 |
71.29 |
5km |
22:14 |
7:09 |
71.39 |
5M |
37:12 |
7:26 |
69.73 |
10km |
47:03 |
7:34 |
68.97 |
10M |
1:18:43 |
7:52 |
68.27 |
Half |
1:45:24 |
8:03 |
67.02 |
20M |
2:46:32 |
8:20 |
67.22 |
Mara |
3:42:59 |
8:31 |
66.94 |
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