Sun 20th Jan 2019 at 8:00am by mikep
Run > Long Run
-
Time
1:31:14
-
Miles
11.05
-
Min/mi
8:15
-
Pacing
77%
-
WAVA
65.41
-
Stride(cm)
103
-
Cals
1273
-
Cadence
189
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:16(9:16/m) 113cal 6.48/6.8mph
2) 1m - 8:21(8:21/m) 114cal 7.19/7.47mph
3) 1m - 8:30(8:30/m) 114cal 7.06/7.28mph
4) 1m - 8:26(8:26/m) 115cal 7.12/7.31mph
5) 1m - 8:05(8:05/m) 115cal 7.43/7.68mph
6) 1m - 8:00(8:00/m) 117cal 7.5/7.78mph
7) 1m - 8:06(8:06/m) 116cal 7.41/7.64mph
8) 1m - 8:07(8:07/m) 117cal 7.39/7.66mph
9) 1m - 8:11(8:11/m) 115cal 7.32/7.58mph
10) 1m - 7:59(7:59/m) 117cal 7.51/7.87mph
11) 1m - 7:51(7:51/m) 115cal 7.64/8.04mph
12) 0.05m - 23(7:30/m) 5cal 8.01/8.2mph
9:16 8:21 8:30 8:26 8:05 8:00 8:06 8:07 8:11 7:59 7:51 23
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
4:58 |
4:58 +12
|
9:56 |
184 122-194 |
1.00 |
9:26 |
4:28 |
8:56 |
188 184-192 |
1.50 |
13:42 |
4:16 +6
|
8:32 |
189 184-196 |
2.00 |
17:54 |
4:11 |
8:23 |
186 178-190 |
2.50 |
22:08 |
4:15 |
8:30 |
187 184-192 |
3.00 |
26:23 |
4:15 |
8:30 |
188 182-192 |
3.50 |
30:39 |
4:16 |
8:31 |
189 186-192 |
4.00 |
34:49 |
4:10 |
8:20 |
189 186-192 |
4.50 |
38:50 |
4:02 |
8:03 |
189 186-192 |
5.00 |
44:31 |
5:41 +1:37
|
11:21 |
189 184-194 |
5.50 |
48:31 |
4:00 |
8:01 |
190 186-194 |
6.00 |
52:31 |
4:00 |
8:00 |
189 182-192 |
6.50 |
56:33 |
4:01 |
8:02 |
190 186-194 |
7.00 |
1:00:37 |
4:05 |
8:09 |
189 180-192 |
7.50 |
1:04:39 |
4:02 |
8:04 |
189 186-194 |
8.00 |
1:08:44 |
4:05 |
8:10 |
190 182-196 |
8.50 |
1:12:45 |
4:01 |
8:03 |
191 186-196 |
9.00 |
1:16:56 |
4:10 |
8:20 |
190 186-194 |
9.50 |
1:20:55 |
3:59 |
7:58 |
190 188-194 |
10.00 |
1:24:55 |
4:00 |
8:00 |
191 188-198 |
10.50 |
1:28:53 |
3:58 |
7:56 |
191 190-194 |
11.00 |
1:32:46 |
3:53 |
7:46 |
194 190-200 |
11.05 |
1:33:09 |
23 |
7:38 |
193 190-194 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.0 |
189 |
11 |
1:31:13 |
8:25 |
Walk |
0.2 |
122 |
0 |
13 |
2:58:39 |
Pause |
1.8 |
- |
- |
1:43 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:28 |
47.53% |
More |
800m |
3:50 |
7:42 |
54.93% |
More |
1km |
4:50 |
7:46 |
56.78% |
More |
Mile |
7:49 |
7:49 |
59.57% |
More |
5k |
24:51 |
8:00 |
63.86% |
More |
5 miles |
40:12 |
8:02 |
64.53% |
More |
10k |
51:36 |
8:18 |
62.89% |
More |
10 miles |
1:23:16 |
8:20 |
64.54% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:48 |
6:48 |
68.49 |
5km |
23:08 |
7:27 |
68.61 |
5M |
38:43 |
7:45 |
67.00 |
10km |
48:58 |
7:53 |
66.27 |
10M |
1:21:54 |
8:11 |
65.62 |
Half |
1:49:40 |
8:22 |
64.41 |
20M |
2:53:16 |
8:40 |
64.60 |
Mara |
3:52:01 |
8:51 |
64.33 |
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