Thu 10th Jan 2019 at 6:00pm by jlucas
Run > Medium Long Run
- breezy
-
Time
1:36:44
-
Miles
14.25
-
Min/mi
6:47
-
Pacing
89%
-
WAVA
68.67
-
Stride(cm)
138
-
Cals
1633
-
Cadence
172
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:08(7:08/m) 115cal 8.42/9.58mph
2) 1m - 6:49(6:49/m) 114cal 8.81/9.35mph
3) 1m - 6:35(6:35/m) 115cal 9.11/9.93mph
4) 1m - 6:38(6:38/m) 115cal 9.05/9.56mph
5) 1m - 6:45(6:45/m) 116cal 8.89/9.5mph
6) 1m - 6:46(6:46/m) 113cal 8.87/9.89mph
7) 1m - 6:45(6:45/m) 115cal 8.89/9.83mph
8) 1m - 6:47(6:47/m) 115cal 8.84/9.43mph
9) 1m - 6:44(6:44/m) 117cal 8.92/9.54mph
10) 1m - 6:44(6:44/m) 115cal 8.91/9.27mph
11) 1m - 6:44(6:44/m) 114cal 8.9/9.16mph
12) 1m - 6:47(6:47/m) 115cal 8.85/9.06mph
13) 1m - 6:45(6:45/m) 115cal 8.88/9.35mph
14) 1m - 6:44(6:44/m) 110cal 8.91/9.43mph
15) 0.25m - 2:04(8:19/m) 29cal 7.22/9.14mph
7:08 6:49 6:35 6:38 6:45 6:46 6:45 6:47 6:44 6:44 6:44 6:47 6:45 6:44 2:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
3:31 |
3:31 |
7:01 |
167 120-170 |
1.00 |
7:08 |
3:38 |
7:15 |
168 166-170 |
1.50 |
10:31 |
3:23 |
6:46 |
170 166-174 |
2.00 |
13:57 |
3:26 |
6:52 |
171 162-174 |
2.50 |
17:14 |
3:16 |
6:33 |
171 168-172 |
3.00 |
20:32 |
3:18 |
6:36 |
171 168-176 |
3.50 |
23:56 |
3:25 |
6:49 |
171 168-174 |
4.00 |
27:10 |
3:14 |
6:28 |
172 170-174 |
4.50 |
30:30 |
3:20 |
6:40 |
172 168-178 |
5.00 |
33:55 |
3:25 |
6:49 |
172 168-176 |
5.50 |
37:30 |
3:35 +10
|
7:10 |
172 168-182 |
6.00 |
40:59 |
3:29 +9
|
6:59 |
173 170-178 |
6.50 |
44:22 |
3:23 |
6:47 |
173 170-174 |
7.00 |
47:53 |
3:31 +9
|
7:01 |
174 172-176 |
7.50 |
51:16 |
3:23 |
6:46 |
174 172-178 |
8.00 |
54:40 |
3:24 |
6:48 |
172 168-176 |
8.50 |
58:03 |
3:23 |
6:46 |
172 170-176 |
9.00 |
1:01:23 |
3:20 |
6:41 |
174 172-176 |
9.50 |
1:04:45 |
3:22 |
6:44 |
172 170-176 |
10.00 |
1:08:08 |
3:22 |
6:44 |
172 168-176 |
10.50 |
1:11:31 |
3:24 |
6:47 |
174 172-176 |
11.00 |
1:14:51 |
3:20 |
6:40 |
172 168-176 |
11.50 |
1:18:16 |
3:25 |
6:50 |
173 170-176 |
12.00 |
1:21:39 |
3:23 |
6:45 |
173 170-176 |
12.50 |
1:25:05 |
3:26 |
6:52 |
172 170-176 |
13.00 |
1:28:49 |
3:45 +25
|
7:30 |
173 164-176 |
13.50 |
1:32:21 |
3:32 +5
|
7:03 |
173 166-178 |
14.00 |
1:35:38 |
3:17 |
6:34 |
173 170-176 |
14.25 |
1:37:42 |
2:04 |
8:19 |
166 164-168 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
171 |
14.2 |
1:37:14 |
6:51 |
Walk |
0.0 |
120 |
0 |
0 |
NAN:00:00 |
Pause |
0.5 |
- |
- |
28 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:33 |
6:15 |
50.30% |
More |
800m |
3:12 |
6:26 |
56.44% |
More |
1km |
4:02 |
6:29 |
58.56% |
More |
Mile |
6:34 |
6:34 |
61.53% |
More |
5k |
20:38 |
6:38 |
66.59% |
More |
5 miles |
33:41 |
6:44 |
66.24% |
More |
10k |
42:03 |
6:46 |
66.19% |
More |
10 miles |
1:07:39 |
6:46 |
67.91% |
More |
Half |
1:29:18 |
6:49 |
68.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:47 |
5:47 |
69.85 |
5km |
19:15 |
6:12 |
71.35 |
5M |
31:52 |
6:22 |
70.01 |
10km |
40:08 |
6:28 |
69.35 |
10M |
1:06:27 |
6:39 |
69.14 |
Half |
1:28:29 |
6:45 |
68.12 |
20M |
2:18:33 |
6:56 |
68.93 |
Mara |
3:04:28 |
7:02 |
69.04 |
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