Sun 10th Feb 2019 at 8:00am by chicke80
Run > Long Run
- breezy
- cold
-
Time
2:35:00
-
Miles
22.11
-
Min/mi
7:01
-
Pacing
48%
-
WAVA
66.68
-
Stride(cm)
119
-
Cals
2163
-
Cadence
194
-
Asc(m)
140
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:21(4:21/km) 62cal 13.8/30.3kmph
2) 1km - 4:43(4:43/km) 62cal 12.73/13.17kmph
3) 1km - 4:30(4:30/km) 61cal 13.35/13.57kmph
4) 1km - 4:25(4:25/km) 61cal 13.56/14.11kmph
5) 1km - 4:31(4:31/km) 61cal 13.29/13.64kmph
6) 1km - 4:30(4:30/km) 61cal 13.33/13.94kmph
7) 1km - 4:30(4:30/km) 60cal 13.34/13.87kmph
8) 1km - 4:29(4:29/km) 61cal 13.4/13.81kmph
9) 1km - 4:29(4:29/km) 61cal 13.41/13.57kmph
10) 1km - 4:31(4:31/km) 61cal 13.27/13.54kmph
11) 1km - 4:36(4:36/km) 62cal 13.05/13.33kmph
12) 1km - 4:28(4:28/km) 61cal 13.41/13.77kmph
13) 1km - 4:25(4:25/km) 60cal 13.58/13.84kmph
14) 1km - 4:29(4:29/km) 61cal 13.39/13.54kmph
15) 1km - 4:23(4:23/km) 60cal 13.69/13.91kmph
16) 1km - 4:28(4:28/km) 61cal 13.43/15.08kmph
17) 1km - 4:27(4:27/km) 61cal 13.48/14.34kmph
18) 1km - 4:27(4:27/km) 61cal 13.46/17.13kmph
19) 1km - 4:24(4:24/km) 60cal 13.65/14.85kmph
20) 1km - 4:18(4:18/km) 60cal 13.94/14.28kmph
21) 1km - 4:21(4:21/km) 61cal 13.81/15.15kmph
22) 1km - 4:22(4:22/km) 61cal 13.75/14.98kmph
23) 1km - 4:18(4:18/km) 60cal 13.97/14.31kmph
24) 1km - 4:17(4:17/km) 60cal 13.98/14.41kmph
25) 1km - 4:10(4:10/km) 61cal 14.43/14.88kmph
26) 1km - 4:13(4:13/km) 61cal 14.25/14.61kmph
27) 1km - 4:13(4:13/km) 60cal 14.21/15.79kmph
28) 1km - 4:11(4:11/km) 61cal 14.35/14.68kmph
29) 1km - 4:05(4:05/km) 61cal 14.68/14.91kmph
30) 1km - 4:08(4:08/km) 61cal 14.51/15.35kmph
31) 1km - 4:07(4:07/km) 61cal 14.55/15.38kmph
32) 1km - 4:06(4:06/km) 61cal 14.66/15.05kmph
33) 1km - 4:09(4:09/km) 61cal 14.48/16.33kmph
34) 1km - 4:11(4:11/km) 61cal 14.32/14.78kmph
35) 1km - 4:13(4:13/km) 60cal 14.22/15.35kmph
36) 0.58km - 2:33(4:24/km) 34cal 13.64/14.88kmph
4:21 4:43 4:30 4:25 4:31 4:30 4:30 4:29 4:29 4:31 4:36 4:28 4:25 4:29 4:23 4:28 4:27 4:27 4:24 4:18 4:21 4:22 4:18 4:17 4:10 4:13 4:13 4:11 4:05 4:08 4:07 4:06 4:09 4:11 4:13 2:33
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
7:15 |
7:15 |
7:15 |
193 176-204 |
12/9 |
2.00 |
14:31 |
7:16 |
7:16 |
192 188-206 |
6/5 |
3.00 |
21:45 |
7:13 |
7:13 |
193 188-204 |
6/3 |
4.00 |
29:00 |
7:15 |
7:15 |
193 188-200 |
12/10 |
5.00 |
36:11 |
7:11 |
7:11 |
193 190-200 |
7/3 |
6.00 |
43:25 |
7:14 |
7:14 |
193 190-198 |
6/4 |
7.00 |
50:46 |
7:21 |
7:21 |
192 176-200 |
10/6 |
8.00 |
57:54 |
7:08 |
7:08 |
192 176-200 |
6/2 |
9.00 |
1:05:03 |
7:09 |
7:09 |
192 190-198 |
6/4 |
10.00 |
1:14:13 |
9:10 +2:02
|
9:10 |
193 110-202 |
9/3 |
11.00 |
1:21:21 |
7:08 |
7:08 |
193 184-200 |
8/6 |
12.00 |
1:29:01 |
7:40 +34
|
7:40 |
193 186-206 |
8/8 |
13.00 |
1:38:22 |
9:20 +2:25
|
9:20 |
194 186-202 |
3/10 |
14.00 |
1:45:35 |
7:13 +15
|
7:13 |
193 114-204 |
4/6 |
15.00 |
1:52:31 |
6:56 |
6:56 |
194 182-204 |
3/7 |
16.00 |
1:59:13 |
6:42 |
6:42 |
195 190-200 |
5/12 |
17.00 |
2:06:47 |
7:34 +48
|
7:34 |
194 114-200 |
4/4 |
18.00 |
2:13:27 |
6:40 |
6:40 |
196 192-200 |
1/4 |
19.00 |
2:24:00 |
10:33 +3:56
|
10:33 |
198 180-216 |
4/8 |
20.00 |
2:30:38 |
6:38 |
6:38 |
197 192-204 |
2/5 |
21.00 |
2:37:43 |
7:05 +22
|
7:05 |
197 192-214 |
3/5 |
22.00 |
2:46:49 |
9:06 +2:18
|
9:06 |
198 114-208 |
2/10 |
22.11 |
2:48:53 |
2:04 +1:16
|
19:28 |
206 202-212 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.7 |
194 |
22.1 |
2:34:24 |
7:13 |
Walk |
5.6 |
113 |
0 |
9:40 |
4:49:01 |
Pause |
2.8 |
- |
- |
4:49 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:33 |
6:13 |
49.01% |
More |
800m |
3:14 |
6:30 |
53.76% |
More |
1km |
4:03 |
6:31 |
56.21% |
More |
Mile |
6:33 |
6:33 |
59.90% |
More |
5k |
21:11 |
6:49 |
62.94% |
More |
5 miles |
35:00 |
7:00 |
61.85% |
More |
10k |
44:49 |
7:13 |
60.31% |
More |
10 miles |
1:14:04 |
7:24 |
60.27% |
More |
Half |
1:37:53 |
7:28 |
60.31% |
More |
20 miles |
2:30:10 |
7:31 |
61.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:21 |
5:21 |
73.35 |
5km |
18:21 |
5:54 |
72.67 |
5M |
30:47 |
6:09 |
70.31 |
10km |
39:00 |
6:17 |
69.31 |
10M |
1:05:25 |
6:33 |
68.24 |
Half |
1:27:44 |
6:42 |
66.78 |
20M |
2:18:59 |
6:57 |
66.79 |
Mara |
3:06:25 |
7:07 |
66.40 |
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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