Sun 20th Jan 2019 at 1:00pm by chicke80
Run > Long Run
-
Time
2:33:55
-
Miles
20.96
-
Min/mi
7:21
-
Pacing
47%
-
WAVA
63.42
-
Stride(cm)
113
-
Cals
2095
-
Cadence
194
-
Asc(m)
134
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:40(4:40/km) 62cal 12.86/13.94kmph
2) 1km - 4:46(4:46/km) 62cal 12.58/13.17kmph
3) 1km - 4:41(4:41/km) 63cal 12.8/12.97kmph
4) 1km - 4:42(4:42/km) 63cal 12.78/12.93kmph
5) 1km - 4:38(4:38/km) 62cal 12.93/13.03kmph
6) 1km - 4:45(4:45/km) 63cal 12.65/13.13kmph
7) 1km - 4:41(4:41/km) 63cal 12.81/13.07kmph
8) 1km - 4:41(4:41/km) 63cal 12.8/12.93kmph
9) 1km - 4:44(4:44/km) 63cal 12.66/12.83kmph
10) 1km - 4:40(4:40/km) 63cal 12.84/13.03kmph
11) 1km - 4:37(4:37/km) 62cal 12.98/13.27kmph
12) 1km - 4:34(4:34/km) 62cal 13.14/13.6kmph
13) 1km - 4:32(4:32/km) 62cal 13.22/13.57kmph
14) 1km - 4:35(4:35/km) 62cal 13.08/13.23kmph
15) 1km - 4:33(4:33/km) 62cal 13.19/13.5kmph
16) 1km - 4:37(4:37/km) 62cal 13.02/13.23kmph
17) 1km - 4:40(4:40/km) 63cal 12.84/13.03kmph
18) 1km - 4:35(4:35/km) 62cal 13.1/13.27kmph
19) 1km - 4:30(4:30/km) 62cal 13.32/13.84kmph
20) 1km - 4:31(4:31/km) 62cal 13.3/13.91kmph
21) 1km - 4:30(4:30/km) 62cal 13.33/13.54kmph
22) 1km - 4:27(4:27/km) 62cal 13.49/13.81kmph
23) 1km - 4:29(4:29/km) 62cal 13.37/13.74kmph
24) 1km - 4:23(4:23/km) 61cal 13.71/13.91kmph
25) 1km - 4:24(4:24/km) 61cal 13.61/14.71kmph
26) 1km - 4:27(4:27/km) 62cal 13.5/13.84kmph
27) 1km - 4:22(4:22/km) 61cal 13.72/13.94kmph
28) 1km - 4:28(4:28/km) 62cal 13.45/14.44kmph
29) 1km - 4:29(4:29/km) 61cal 13.41/13.87kmph
30) 1km - 4:24(4:24/km) 61cal 13.63/13.98kmph
31) 1km - 4:27(4:27/km) 62cal 13.47/14.61kmph
32) 1km - 4:28(4:28/km) 62cal 13.44/13.67kmph
33) 1km - 4:29(4:29/km) 62cal 13.36/14.04kmph
34) 0.73km - 3:25(4:40/km) 46cal 12.86/16.56kmph
4:40 4:46 4:41 4:42 4:38 4:45 4:41 4:41 4:44 4:40 4:37 4:34 4:32 4:35 4:33 4:37 4:40 4:35 4:30 4:31 4:30 4:27 4:29 4:23 4:24 4:27 4:22 4:28 4:29 4:24 4:27 4:28 4:29 3:25
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
7:36 |
7:36 |
7:36 |
194 188-202 |
12/10 |
2.00 |
15:08 |
7:32 |
7:32 |
192 182-200 |
4/2 |
3.00 |
22:39 |
7:31 |
7:31 |
194 190-202 |
6/3 |
4.00 |
30:16 |
7:37 |
7:37 |
193 190-198 |
10/7 |
5.00 |
37:47 |
7:31 |
7:31 |
193 184-202 |
7/3 |
6.00 |
45:23 |
7:36 |
7:36 |
192 188-198 |
5/4 |
7.00 |
52:45 |
7:22 |
7:22 |
194 190-200 |
12/6 |
8.00 |
1:00:08 |
7:23 |
7:23 |
193 190-198 |
7/3 |
9.00 |
1:07:28 |
7:20 |
7:20 |
193 190-198 |
6/3 |
10.00 |
1:14:53 |
7:26 |
7:26 |
194 190-202 |
8/4 |
11.00 |
1:22:21 |
7:27 |
7:27 |
192 190-198 |
4/4 |
12.00 |
1:33:12 |
10:51 +3:38
|
10:51 |
194 190-206 |
5/10 |
13.00 |
1:40:30 |
7:18 |
7:18 |
194 192-204 |
4/7 |
14.00 |
1:47:40 |
7:10 |
7:10 |
194 180-198 |
3/6 |
15.00 |
1:54:47 |
7:07 |
7:07 |
195 190-218 |
5/12 |
16.00 |
2:02:43 |
7:55 +49
|
7:55 |
195 190-200 |
5/5 |
17.00 |
2:12:59 |
10:16 +3:15
|
10:16 |
198 192-208 |
3/6 |
18.00 |
2:20:50 |
7:52 +36
|
7:52 |
196 114-210 |
9/13 |
19.00 |
2:28:23 |
7:33 +26
|
7:33 |
198 192-208 |
3/6 |
20.00 |
2:35:34 |
7:11 |
7:11 |
197 194-206 |
3/5 |
20.96 |
2:44:37 |
9:03 +1:58
|
9:26 |
198 114-212 |
10/12 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.4 |
194 |
20.9 |
2:33:34 |
7:28 |
Walk |
4.9 |
114 |
0 |
8:15 |
6:24:44 |
Pause |
1.7 |
- |
- |
2:48 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:43 |
6:55 |
44.10% |
More |
800m |
3:29 |
6:59 |
50.04% |
More |
1km |
4:21 |
7:00 |
52.33% |
More |
Mile |
7:04 |
7:04 |
55.56% |
More |
5k |
22:15 |
7:10 |
59.93% |
More |
5 miles |
36:33 |
7:19 |
59.23% |
More |
10k |
46:03 |
7:25 |
58.71% |
More |
10 miles |
1:14:38 |
7:28 |
59.81% |
More |
Half |
1:40:14 |
7:39 |
58.90% |
More |
20 miles |
2:35:30 |
7:46 |
59.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:38 |
5:38 |
69.66 |
5km |
19:19 |
6:13 |
69.04 |
5M |
32:24 |
6:29 |
66.80 |
10km |
41:02 |
6:36 |
65.87 |
10M |
1:08:50 |
6:53 |
64.85 |
Half |
1:32:20 |
7:03 |
63.45 |
20M |
2:26:16 |
7:19 |
63.47 |
Mara |
3:16:11 |
7:29 |
63.10 |
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