Mon 17th Dec 2018 at 3:00pm by 2old
Run > Medium Long Run
- breezy
- cold
-
Time
1:34:04
-
Miles
12.39
-
Min/mi
7:36
-
Pacing
76%
-
WAVA
70.86
-
Stride(cm)
126
-
Cals
1493
-
Cadence
168
-
Asc(m)
155
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:58(7:58/m) 121cal 7.53/8.31mph
2) 1m - 7:44(7:44/m) 128cal 7.76/7.99mph
3) 1m - 7:29(7:29/m) 121cal 8.01/8.45mph
4) 1m - 7:29(7:29/m) 120cal 8.02/8.45mph
5) 1m - 7:34(7:34/m) 125cal 7.93/8.33mph
6) 1m - 7:32(7:32/m) 121cal 7.97/8.29mph
7) 1m - 7:50(7:50/m) 112cal 7.66/8.43mph
8) 1m - 7:38(7:38/m) 117cal 7.86/8.41mph
9) 1m - 7:28(7:28/m) 120cal 8.04/8.25mph
10) 1m - 7:32(7:32/m) 119cal 7.97/8.7mph
11) 1m - 7:35(7:35/m) 120cal 7.91/8.7mph
12) 1m - 7:33(7:33/m) 121cal 7.95/11.31mph
13) 0.39m - 2:43(6:56/m) 48cal 8.65/8.68mph
7:58 7:44 7:29 7:29 7:34 7:32 7:50 7:38 7:28 7:32 7:35 7:33 2:43
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:04 |
4:04 |
8:08 |
165 110-172 |
5/8 |
1.00 |
8:24 |
4:20 +27
|
8:40 |
167 164-174 |
12/17 |
1.50 |
12:17 |
3:53 |
7:45 |
167 164-170 |
0/7 |
2.00 |
16:09 |
3:52 |
7:44 |
167 164-170 |
5/2 |
2.50 |
20:35 |
4:26 +42
|
8:53 |
169 164-176 |
5/5 |
3.00 |
24:20 |
3:45 |
7:29 |
168 164-172 |
6/7 |
3.50 |
29:01 |
4:42 +1:02
|
9:23 |
168 122-172 |
4/9 |
4.00 |
33:10 |
4:08 +19
|
8:17 |
167 122-174 |
8/1 |
4.50 |
36:54 |
3:44 |
7:29 |
169 166-176 |
5/5 |
5.00 |
41:00 |
4:05 +16
|
8:11 |
169 164-176 |
6/2 |
5.50 |
45:21 |
4:21 +41
|
8:42 |
170 166-174 |
3/5 |
6.00 |
49:35 |
4:14 +23
|
8:28 |
170 168-176 |
6/6 |
6.50 |
53:55 |
4:21 +38
|
8:41 |
170 168-178 |
3/12 |
7.00 |
58:46 |
4:51 +46
|
9:41 |
168 98-176 |
12/1 |
7.50 |
1:02:58 |
4:12 +24
|
8:24 |
169 166-174 |
7/8 |
8.00 |
1:07:00 |
4:02 +12
|
8:05 |
170 168-172 |
7/4 |
8.50 |
1:10:53 |
3:53 +9
|
7:45 |
171 168-174 |
1/5 |
9.00 |
1:14:55 |
4:02 +17
|
8:04 |
167 112-174 |
4/4 |
9.50 |
1:18:53 |
3:58 +9
|
7:56 |
169 166-174 |
6/3 |
10.00 |
1:22:51 |
3:59 +17
|
7:58 |
170 166-176 |
3/7 |
10.50 |
1:26:44 |
3:53 +9
|
7:45 |
170 166-176 |
4/3 |
11.00 |
1:30:46 |
4:02 +10
|
8:04 |
167 114-172 |
13/1 |
11.50 |
1:35:19 |
4:33 +40
|
9:05 |
167 98-176 |
19/1 |
12.00 |
1:38:58 |
3:39 |
7:18 |
171 168-176 |
6/10 |
12.39 |
1:41:42 |
2:44 |
7:01 |
172 168-178 |
0/14 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:51 |
51.49% |
More |
800m |
3:31 |
7:04 |
59.44% |
More |
1km |
4:23 |
7:03 |
62.15% |
More |
Mile |
7:27 |
7:27 |
61.97% |
More |
5k |
24:27 |
7:52 |
64.38% |
More |
5 miles |
39:45 |
7:57 |
64.67% |
More |
10k |
50:11 |
8:05 |
64.07% |
More |
10 miles |
1:22:10 |
8:13 |
64.79% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:32 |
6:32 |
70.69 |
5km |
21:43 |
6:59 |
72.46 |
5M |
35:57 |
7:11 |
71.51 |
10km |
45:16 |
7:17 |
71.03 |
10M |
1:14:57 |
7:30 |
71.03 |
Half |
1:39:47 |
7:37 |
70.12 |
20M |
2:36:16 |
7:49 |
70.95 |
Mara |
3:28:03 |
7:56 |
71.06 |
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