Tue 20th Nov 2018 at 3:00pm by Will Crash
Run > Medium Long Run
-
Time
1:15:23
-
Miles
9.07
-
Min/mi
8:19
-
Pacing
72%
-
WAVA
56.84
-
Stride(cm)
114
-
Cals
1337
-
Cadence
170
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:37(8:37/m) 152cal 6.96/8.33mph
2) 1m - 8:33(8:33/m) 143cal 7.01/8.81mph
3) 1m - 8:11(8:11/m) 152cal 7.32/9.1mph
4) 1m - 9:09(9:09/m) 153cal 6.56/8.83mph
5) 1m - 8:55(8:55/m) 146cal 6.72/11.63mph
6) 1m - 8:09(8:09/m) 152cal 7.37/11.29mph
7) 1m - 7:50(7:50/m) 150cal 7.66/10.42mph
8) 1m - 7:41(7:41/m) 150cal 7.81/8.37mph
9) 1m - 7:25(7:25/m) 130cal 8.1/10.69mph
10) 0.07m - 53(12:13/m) 9cal 4.91/7.18mph
8:37 8:33 8:11 9:09 8:55 8:09 7:50 7:41 7:25 53
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
2:08 |
2:08 +4
|
8:33 |
164 118-172 |
0.50 |
4:11 |
2:03 |
8:13 |
166 164-168 |
0.75 |
6:15 |
2:04 |
8:15 |
168 166-172 |
1.00 |
8:41 |
2:26 |
9:43 |
167 162-172 |
1.25 |
11:23 |
2:42 +6
|
10:48 |
166 158-172 |
1.50 |
13:24 |
2:01 |
8:02 |
170 164-178 |
1.75 |
15:22 |
1:58 |
7:51 |
170 164-172 |
2.00 |
17:20 |
1:59 |
7:56 |
171 168-172 |
2.25 |
19:29 |
2:09 |
8:35 |
168 148-172 |
2.50 |
21:33 |
2:04 +1
|
8:16 |
170 168-174 |
2.75 |
23:35 |
2:01 |
8:05 |
170 166-172 |
3.00 |
25:33 |
1:58 |
7:54 |
171 168-176 |
3.25 |
27:56 |
2:23 +18
|
9:31 |
171 168-172 |
3.50 |
30:23 |
2:27 |
9:48 |
167 158-172 |
3.75 |
32:52 |
2:29 |
9:57 |
169 162-172 |
4.00 |
35:19 |
2:27 +19
|
9:49 |
168 118-176 |
4.25 |
37:25 |
2:06 |
8:23 |
171 164-174 |
4.50 |
39:57 |
2:32 +22
|
10:08 |
172 166-176 |
4.75 |
42:03 |
2:06 +3
|
8:25 |
170 166-172 |
5.00 |
45:27 |
3:24 +48
|
13:36 |
170 162-176 |
5.25 |
48:10 |
2:42 +23
|
10:50 |
169 118-178 |
5.50 |
50:05 |
1:55 |
7:42 |
169 118-174 |
5.75 |
52:02 |
1:57 |
7:48 |
171 166-172 |
6.00 |
53:59 |
1:57 |
7:48 |
172 170-176 |
6.25 |
56:01 |
2:02 +3
|
8:10 |
171 166-172 |
6.50 |
58:08 |
2:07 |
8:27 |
170 164-174 |
6.75 |
1:00:01 |
1:53 |
7:30 |
171 168-172 |
7.00 |
1:01:53 |
1:52 |
7:29 |
171 170-172 |
7.25 |
1:03:46 |
1:53 |
7:32 |
172 172-174 |
7.50 |
1:05:44 |
1:58 |
7:50 |
173 172-178 |
7.75 |
1:07:44 |
2:00 |
8:01 |
172 168-176 |
8.00 |
1:09:34 |
1:50 |
7:19 |
172 172-174 |
8.25 |
1:11:40 |
2:06 |
8:24 |
173 168-176 |
8.50 |
1:13:35 |
1:55 |
7:40 |
171 162-176 |
8.75 |
1:15:13 |
1:38 |
6:33 |
174 172-180 |
9.00 |
1:16:59 |
1:46 |
7:03 |
171 162-176 |
9.07 |
1:17:52 |
53 |
12:21 |
171 166-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.2 |
170 |
9.1 |
1:15:42 |
8:26 |
Walk |
1.7 |
118 |
0 |
1:22 |
2:33:28 |
Still |
0.1 |
- |
- |
4 |
- |
Pause |
0.9 |
- |
- |
44 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:23 |
5:33 |
58.28% |
More |
800m |
3:11 |
6:25 |
58.71% |
More |
1km |
4:05 |
6:34 |
59.84% |
More |
Mile |
7:11 |
7:11 |
57.89% |
More |
5k |
23:40 |
7:37 |
59.83% |
More |
5 miles |
41:38 |
8:20 |
55.30% |
More |
10k |
53:01 |
8:32 |
54.21% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:17 |
7:17 |
57.15 |
5km |
24:13 |
7:48 |
58.46 |
5M |
40:06 |
8:01 |
57.42 |
10km |
50:29 |
8:07 |
56.93 |
10M |
1:23:36 |
8:22 |
56.78 |
Half |
1:51:18 |
8:30 |
55.98 |
20M |
2:54:18 |
8:43 |
56.64 |
Mara |
3:52:04 |
8:51 |
56.73 |
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