Sun 27th Jan 2019 at 9:00am by louloops
Run > Long Run
- cold
-
Time
2:29:13
-
Miles
13.01
-
Min/mi
11:28
-
Pacing
63%
-
WAVA
44.66
-
Stride(cm)
81
-
Cals
1589
-
Cadence
174
-
Asc(m)
195
-
Hillscore
12
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 11:48(11:48/m) 125cal 5.08/6.01mph
2) 1m - 11:40(11:40/m) 124cal 5.14/5.8mph
3) 1m - 12:14(12:14/m) 116cal 4.91/6.12mph
4) 1m - 11:54(11:54/m) 121cal 5.04/5.47mph
5) 1m - 12:31(12:31/m) 124cal 4.8/6.14mph
6) 1m - 11:58(11:58/m) 120cal 5.02/6.32mph
7) 1m - 11:34(11:34/m) 118cal 5.19/5.95mph
8) 1m - 10:52(10:52/m) 123cal 5.52/5.82mph
9) 1m - 10:55(10:55/m) 125cal 5.5/6.01mph
10) 1m - 11:57(11:57/m) 122cal 5.02/6.1mph
11) 1m - 11:33(11:33/m) 123cal 5.2/6.26mph
12) 1m - 10:04(10:04/m) 124cal 5.96/6.2mph
13) 1m - 10:05(10:05/m) 123cal 5.95/6.39mph
14) 0.01m - 8(9:32/m) 1cal 6.29/6.05mph
11:48 11:40 12:14 11:54 12:31 11:58 11:34 10:52 10:55 11:57 11:33 10:04 10:05 8
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:36 |
5:36 |
11:13 |
181 168-186 |
2/12 |
1.00 |
11:48 |
6:11 |
12:22 |
175 126-182 |
0/18 |
1.50 |
17:28 |
5:40 |
11:21 |
174 170-180 |
15/10 |
2.00 |
23:28 |
6:00 |
11:59 |
167 84-180 |
17/1 |
2.50 |
29:58 |
6:31 |
13:02 |
170 114-182 |
9/2 |
3.00 |
35:41 |
5:43 |
11:26 |
173 168-180 |
9/3 |
3.50 |
41:34 |
5:53 |
11:46 |
171 166-174 |
14/0 |
4.00 |
47:36 |
6:02 |
12:04 |
170 116-176 |
1/3 |
4.50 |
53:10 |
5:35 |
11:09 |
175 168-180 |
9/8 |
5.00 |
1:00:06 |
6:56 |
13:52 |
176 116-194 |
0/14 |
5.50 |
1:09:40 |
9:33 +3:19
|
19:07 |
170 116-182 |
10/5 |
6.00 |
1:15:24 |
5:44 |
11:27 |
172 170-176 |
11/1 |
6.50 |
1:21:06 |
5:43 |
11:25 |
173 168-176 |
15/2 |
7.00 |
1:26:58 |
5:51 |
11:43 |
163 116-180 |
19/1 |
7.50 |
1:32:29 |
5:32 |
11:03 |
174 126-182 |
7/10 |
8.00 |
1:37:50 |
5:21 |
10:42 |
175 172-180 |
4/9 |
8.50 |
1:44:45 |
6:55 +1:32
|
13:50 |
176 116-184 |
4/12 |
9.00 |
1:50:18 |
5:33 |
11:06 |
175 152-182 |
10/2 |
9.50 |
1:56:10 |
5:52 |
11:44 |
174 88-182 |
5/4 |
10.00 |
2:02:14 |
6:04 |
12:09 |
176 116-184 |
8/17 |
10.50 |
2:07:46 |
5:32 |
11:03 |
176 122-182 |
4/4 |
11.00 |
2:13:47 |
6:01 |
12:02 |
175 116-188 |
1/9 |
11.50 |
2:18:51 |
5:04 |
10:09 |
182 176-184 |
1/15 |
12.00 |
2:23:51 |
5:00 |
9:59 |
180 174-186 |
1/8 |
12.50 |
2:30:18 |
6:27 +1:20
|
12:53 |
179 174-184 |
2/8 |
13.00 |
2:35:16 |
4:59 |
9:58 |
182 180-186 |
4/7 |
13.01 |
2:35:25 |
9 |
9:47 |
182 182-182 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.5 |
176 |
12.7 |
2:22:08 |
11:10 |
Walk |
8.5 |
118 |
0.3 |
13:17 |
46:03 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:25 |
9:44 |
36.58% |
More |
800m |
4:55 |
9:53 |
39.88% |
More |
1km |
6:10 |
9:55 |
41.41% |
More |
Mile |
10:02 |
10:02 |
43.41% |
More |
5k |
34:07 |
10:59 |
44.62% |
More |
5 miles |
56:49 |
11:22 |
43.70% |
More |
10k |
1:10:33 |
11:21 |
44.05% |
More |
10 miles |
1:59:35 |
11:57 |
42.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:50 |
9:50 |
44.31 |
5km |
32:42 |
10:32 |
46.56 |
5M |
54:09 |
10:50 |
45.85 |
10km |
1:08:11 |
10:58 |
45.58 |
10M |
1:52:54 |
11:17 |
45.22 |
Half |
2:30:19 |
11:28 |
44.29 |
20M |
3:55:23 |
11:46 |
44.38 |
Mara |
5:13:23 |
11:58 |
44.06 |
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