Sun 9th Dec 2018 at 8:00am by Ally C
Run > Medium Long Run
-
Time
1:29:40
-
Miles
13.11
-
Min/mi
6:50
-
Pacing
95%
-
WAVA
70.68
-
Stride(cm)
136
-
Cals
1690
-
Cadence
173
-
Surface
Road
Notes & Comments
Tired to start but soon got a decent pace going.
7:09 7:08 6:51 6:55 6:58 6:47 7:02 6:41 6:41 6:32 6:39 6:46 6:48 42
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
3:39 |
3:39 |
7:18 |
177 170-184 |
1.00 |
7:08 |
3:29 |
6:59 |
178 172-184 |
1.50 |
10:45 |
3:37 |
7:14 |
174 170-180 |
2.00 |
14:16 |
3:31 |
7:02 |
174 168-178 |
2.50 |
17:43 |
3:27 |
6:54 |
174 170-178 |
3.00 |
21:08 |
3:24 |
6:49 |
173 170-178 |
3.50 |
24:32 |
3:24 |
6:49 |
173 170-178 |
4.00 |
28:03 |
3:30 |
7:01 |
170 162-174 |
4.50 |
31:29 |
3:26 |
6:52 |
172 168-176 |
5.00 |
35:00 |
3:32 |
7:03 |
170 164-174 |
5.50 |
38:27 |
3:26 |
6:53 |
171 168-174 |
6.00 |
41:48 |
3:21 |
6:42 |
172 168-178 |
6.50 |
45:16 |
3:28 |
6:56 |
171 168-176 |
7.00 |
48:50 |
3:34 |
7:08 |
171 164-178 |
7.50 |
52:12 |
3:22 |
6:44 |
173 164-178 |
8.00 |
55:31 |
3:19 |
6:39 |
172 168-176 |
8.50 |
58:51 |
3:20 |
6:40 |
174 168-178 |
9.00 |
1:02:12 |
3:21 |
6:42 |
172 168-178 |
9.50 |
1:05:25 |
3:13 |
6:26 |
175 168-180 |
10.00 |
1:08:44 |
3:19 |
6:38 |
172 166-178 |
10.50 |
1:12:10 |
3:26 |
6:53 |
171 166-176 |
11.00 |
1:15:23 |
3:13 |
6:25 |
174 170-176 |
11.50 |
1:18:48 |
3:25 |
6:51 |
172 164-176 |
12.00 |
1:22:09 |
3:21 |
6:42 |
172 168-174 |
12.50 |
1:25:32 |
3:23 |
6:45 |
171 166-174 |
13.00 |
1:28:58 |
3:26 |
6:51 |
170 166-174 |
13.11 |
1:29:40 |
42 |
6:19 |
172 168-176 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
172 |
13.1 |
1:29:40 |
6:50 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:33 |
6:15 |
52.04% |
More |
800m |
3:10 |
6:22 |
59.61% |
More |
1km |
3:58 |
6:24 |
61.97% |
More |
Mile |
6:31 |
6:31 |
64.43% |
More |
5k |
20:31 |
6:36 |
69.52% |
More |
5 miles |
33:17 |
6:39 |
69.73% |
More |
10k |
41:31 |
6:41 |
69.79% |
More |
10 miles |
1:07:46 |
6:47 |
70.64% |
More |
Half |
1:29:35 |
6:50 |
70.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:52 |
5:52 |
71.50 |
5km |
19:29 |
6:16 |
73.23 |
5M |
32:17 |
6:27 |
71.90 |
10km |
40:38 |
6:32 |
71.31 |
10M |
1:07:18 |
6:44 |
71.13 |
Half |
1:29:36 |
6:50 |
70.13 |
20M |
2:20:18 |
7:01 |
70.97 |
Mara |
3:06:48 |
7:08 |
71.07 |
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