Sun 27th Jan 2019 at 10:00am by chicke80

Run > Long Run
  • windy
  • cold
  • Time
    2:30:58
  • Miles
    21.46
  • Min/mi
    7:02
  • Pacing
    34%
  • WAVA
    66.31
  • Stride(cm)
    116
  • Cals
    2123
  • Cadence
    197
  • Asc(m)
    148
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 4:26(4:26/km) 61cal 13.52/17.97kmph
2) 1km - 4:24(4:24/km) 61cal 13.65/13.87kmph
3) 1km - 4:30(4:30/km) 62cal 13.36/13.74kmph
4) 1km - 4:26(4:26/km) 62cal 13.51/13.81kmph
5) 1km - 4:28(4:28/km) 62cal 13.44/13.81kmph
6) 1km - 4:33(4:33/km) 63cal 13.18/13.87kmph
7) 1km - 4:36(4:36/km) 62cal 13.06/13.74kmph
8) 1km - 4:30(4:30/km) 62cal 13.35/13.64kmph
9) 1km - 4:29(4:29/km) 62cal 13.38/13.64kmph
10) 1km - 4:34(4:34/km) 61cal 13.15/13.71kmph
11) 1km - 4:33(4:33/km) 62cal 13.19/13.47kmph
12) 1km - 4:29(4:29/km) 62cal 13.36/13.47kmph
13) 1km - 4:29(4:29/km) 62cal 13.36/14.14kmph
14) 1km - 4:30(4:30/km) 62cal 13.31/13.6kmph
15) 1km - 4:26(4:26/km) 61cal 13.55/13.77kmph
16) 1km - 4:26(4:26/km) 61cal 13.53/13.87kmph
17) 1km - 4:28(4:28/km) 62cal 13.45/13.74kmph
18) 1km - 4:23(4:23/km) 61cal 13.67/14.91kmph
19) 1km - 4:18(4:18/km) 61cal 13.96/14.31kmph
20) 1km - 4:17(4:17/km) 62cal 14.01/15.02kmph
21) 1km - 4:12(4:12/km) 60cal 14.26/15.08kmph
22) 1km - 4:15(4:15/km) 61cal 14.13/14.34kmph
23) 1km - 4:16(4:16/km) 61cal 14.06/15.25kmph
24) 1km - 4:15(4:15/km) 61cal 14.14/14.41kmph
25) 1km - 4:11(4:11/km) 62cal 14.36/14.64kmph
26) 1km - 4:11(4:11/km) 62cal 14.37/15.55kmph
27) 1km - 4:13(4:13/km) 61cal 14.22/14.41kmph
28) 1km - 4:05(4:05/km) 61cal 14.7/14.95kmph
29) 1km - 4:14(4:14/km) 61cal 14.17/15.25kmph
30) 1km - 4:16(4:16/km) 61cal 14.09/14.78kmph
31) 1km - 4:17(4:17/km) 61cal 13.99/14.85kmph
32) 1km - 4:14(4:14/km) 61cal 14.16/14.88kmph
33) 1km - 4:12(4:12/km) 62cal 14.29/14.54kmph
34) 1km - 4:22(4:22/km) 62cal 13.73/14.71kmph
35) 0.53km - 2:30(4:46/km) 32cal 12.59/14.14kmph
4:26 4:24 4:30 4:26 4:28 4:33 4:36 4:30 4:29 4:34 4:33 4:29 4:29 4:30 4:26 4:26 4:28 4:23 4:18 4:17 4:12 4:15 4:16 4:15 4:11 4:11 4:13 4:05 4:14 4:16 4:17 4:14 4:12 4:22 2:30

Pace

7% 67% 25% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
1.00 7:07 7:07 7:07 198 184-208 14/10
2.00 14:18 7:10 7:10 197 192-202 9/7
3.00 21:28 7:10 7:10 198 192-208 13/10
4.00 28:52 7:25 7:25 198 192-206 7/4
5.00 36:05 7:13 7:13 198 192-206 5/5
6.00 48:32 12:26 +5:10 12:26 196 114-212 13/6
7.00 55:50 7:18 7:18 198 184-210 7/4
8.00 1:03:05 7:15 7:15 197 192-208 5/4
9.00 1:10:17 7:12 7:12 197 188-206 9/4
10.00 1:17:26 7:09 7:09 196 192-206 8/4
11.00 1:24:59 7:33 +25 7:33 196 192-202 1/6
12.00 1:34:32 9:33 +2:38 9:33 195 114-202 5/12
13.00 1:41:58 7:27 +37 7:27 198 184-206 4/5
14.00 1:48:48 6:50 6:50 197 194-202 3/6
15.00 1:55:55 7:07 +17 7:07 196 114-204 9/14
16.00 2:03:40 7:45 +1:03 7:45 198 194-204 5/6
17.00 2:10:27 6:46 6:46 197 192-202 2/6
18.00 2:19:20 8:54 +2:11 8:54 200 192-214 8/12
19.00 2:27:22 8:02 +1:12 8:02 203 192-214 2/5
20.00 2:35:09 7:47 +55 7:47 197 114-210 3/5
21.00 2:42:52 7:43 +52 7:43 200 192-214 2/9
21.45 2:46:47 3:55 +29 8:41 199 122-216 10/3

Elevation

Asc 148m, Range 43m, Flat prediction 2:30:58
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

197 (216 max) Stride Length: 116cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 90.2 198 21.4 2:30:19 7:03
Walk 9.6 117 0.1 16:03 3:41:57
Pause 0.2 - - 25 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:36 6:27 47.29% More
800m 3:13 6:29 53.98% More
1km 4:02 6:30 56.39% More
Mile 6:36 6:36 59.51% More
5k 21:24 6:53 62.31% More
5 miles 35:42 7:08 60.62% More
10k 46:43 7:31 57.85% More
10 miles 1:14:15 7:25 60.12% More
Half 1:39:20 7:35 59.43% More
20 miles 2:34:54 7:45 59.93% More

Predictions

Dist Time Per Mile WAVA
1M 5:23 5:23 72.90
5km 18:28 5:57 72.21
5M 30:58 6:12 69.90
10km 39:14 6:19 68.89
10M 1:05:49 6:35 67.82
Half 1:28:16 6:44 66.37
20M 2:19:50 7:00 66.39
Mara 3:07:33 7:10 66.00

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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