Sun 13th Jan 2019 at 6:00am by Daz1

Run > Long Run
  • breezy
  • cold
  • Time
    3:32:18
  • Miles
    18.15
  • Min/mi
    11:42
  • Pacing
    53%
  • WAVA
    39.90
  • Stride(cm)
    86
  • Cals
    2595
  • Cadence
    160
  • Asc(m)
    273
  • Hillscore
    15
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 10:20(10:20/m) 150cal 5.81/6.35mph
2) 1m - 10:14(10:14/m) 150cal 5.87/6.01mph
3) 1m - 10:19(10:19/m) 150cal 5.82/6.12mph
4) 1m - 10:59(10:59/m) 149cal 5.46/6.45mph
5) 1m - 10:22(10:22/m) 150cal 5.79/5.93mph
6) 1m - 12:41(12:41/m) 145cal 4.73/6.16mph
7) 1m - 12:59(12:59/m) 132cal 4.62/6.32mph
8) 1m - 10:08(10:08/m) 147cal 5.92/6.55mph
9) 1m - 11:07(11:07/m) 142cal 5.39/6.59mph
10) 1m - 9:55(9:55/m) 148cal 6.05/7.53mph
11) 1m - 11:21(11:21/m) 137cal 5.29/6.49mph
12) 1m - 10:15(10:15/m) 150cal 5.85/6.24mph
13) 1m - 17:16(17:16/m) 128cal 3.47/7.31mph
14) 1m - 10:20(10:20/m) 149cal 5.81/6.8mph
15) 1m - 12:06(12:06/m) 136cal 4.96/6.45mph
16) 1m - 17:24(17:24/m) 133cal 3.45/6.8mph
17) 1m - 9:34(9:34/m) 148cal 6.27/6.47mph
18) 1m - 13:14(13:14/m) 129cal 4.53/6.93mph
19) 0.15m - 1:43(11:30/m) 22cal 5.21/6.2mph
10:20 10:14 10:19 10:59 10:22 12:41 12:59 10:08 11:07 9:55 11:21 10:15 17:16 10:20 12:06 17:24 9:34 13:14 1:43
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Pace

17% 65% 18%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:12 5:12 10:24 162 158-166 3/6
1.00 10:19 5:07 10:14 162 160-164 2/4
1.50 15:27 5:08 10:16 163 162-164 2/3
2.00 20:33 5:06 10:12 163 162-166 2/1
2.50 25:40 5:07 10:15 163 162-166 2/4
3.00 30:52 5:12 10:23 164 162-166 5/2
3.50 36:00 5:08 10:16 164 162-168 4/2
4.00 41:51 5:51 11:43 162 118-172 5/3
4.50 47:03 5:12 10:23 165 162-168 7/0
5.00 52:13 5:10 10:20 166 164-168 6/0
5.50 58:06 5:53 11:46 163 118-166 12/2
6.00 1:04:54 6:49 13:37 144 104-166 49/0
6.50 1:12:55 8:01 16:02 130 108-168 28/7
7.00 1:17:53 4:57 9:55 164 162-166 4/25
7.50 1:22:52 5:00 9:59 163 160-166 0/23
8.00 1:28:01 5:08 10:17 162 110-168 0/19
8.50 1:33:28 5:27 10:53 162 118-168 2/12
9.00 1:39:08 5:41 11:21 157 102-170 11/3
9.50 1:44:14 5:06 10:11 166 164-170 18/5
10.00 1:49:03 4:50 9:39 168 166-172 1/21
10.50 1:55:31 6:28 12:55 147 124-172 7/4
11.00 2:00:24 4:53 9:46 166 164-172 2/17
11.50 2:05:32 5:08 10:15 167 164-172 10/3
12.00 2:10:39 5:07 10:15 168 164-172 10/1
12.50 2:22:17 11:37 23:15 121 104-168 13/7
13.00 2:27:55 5:39 11:17 166 124-170 10/11
13.50 2:33:09 5:14 10:28 166 134-170 2/8
14.00 2:38:15 5:06 10:12 170 164-174 10/8
14.50 2:43:12 4:57 9:54 170 164-172 0/19
15.00 2:50:22 7:10 14:20 142 112-170 10/2
15.50 3:02:32 12:10 24:19 150 118-170 6/16
16.00 3:07:46 5:14 10:28 170 118-178 4/6
16.50 3:12:37 4:51 9:42 174 170-178 2/3
17.00 3:17:20 4:43 9:27 175 170-178 4/3
17.50 3:24:10 6:50 13:41 153 120-174 2/3
18.00 3:30:34 6:23 12:47 155 124-174 3/3
18.15 3:32:18 1:44 11:38 160 118-174 2/0

Elevation

Asc 273m, Range 118m, Flat prediction 3:31:10
Elevation Graph
Biggest Climbs (m) Min/mi
96 5.6% 14:38
20 1.4% 10:14
17 4.0% 10:09
13 2.2% 10:20
See your biggest climbs

Cadence

160 (178 max) Stride Length: 86cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 79.3 166 15.8 2:48:18 10:38
Walk 20.7 122 2.3 44:00 19:03

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:19 9:18 33.30% More
800m 4:41 9:25 37.88% More
1km 5:52 9:26 39.57% More
Mile 9:34 9:34 41.59% More
5k 31:52 10:15 42.46% More
5 miles 52:13 10:27 42.07% More
10k 1:08:43 11:03 39.87% More
10 miles 1:48:57 10:54 41.51% More
Half 2:28:42 11:21 40.21% More

Predictions

Dist Time Per Mile WAVA
1M 9:50 9:50 40.49
5km 32:41 10:31 41.40
5M 54:08 10:50 40.58
10km 1:08:09 10:58 40.20
10M 1:52:52 11:17 40.07
Half 2:30:16 11:28 39.49
20M 3:55:18 11:46 39.96
Mara 5:13:17 11:57 40.02

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