Sat 13th Apr 2019 at 10:00am by Nemeth
Run > Long Run
-
Time
3:19:41
-
Miles
18.21
-
Min/mi
10:58
-
Pacing
15%
-
WAVA
41.51
-
Stride(cm)
85
-
Cals
1978
-
Cadence
172
-
Asc(m)
284
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:55(9:55/m) 107cal 6.06/6.51mph
2) 1m - 9:38(9:38/m) 108cal 6.23/6.64mph
3) 1m - 9:52(9:52/m) 107cal 6.08/6.55mph
4) 1m - 10:20(10:20/m) 109cal 5.81/6.66mph
5) 1m - 10:15(10:15/m) 108cal 5.85/6.03mph
6) 1m - 10:10(10:10/m) 109cal 5.91/6.2mph
7) 1m - 10:17(10:17/m) 108cal 5.84/6.01mph
8) 1m - 10:36(10:36/m) 110cal 5.66/6.24mph
9) 1m - 10:20(10:20/m) 109cal 5.8/6.47mph
10) 1m - 10:21(10:21/m) 109cal 5.8/6.1mph
11) 1m - 10:21(10:21/m) 109cal 5.79/6.03mph
12) 1m - 10:43(10:43/m) 110cal 5.6/6.18mph
13) 1m - 10:32(10:32/m) 110cal 5.69/6.22mph
14) 1m - 10:34(10:34/m) 110cal 5.68/6.05mph
15) 1m - 10:37(10:37/m) 109cal 5.65/5.85mph
16) 1m - 21:55(21:55/m) 106cal 2.74/5.97mph
17) 1m - 10:40(10:40/m) 109cal 5.63/6.2mph
18) 1m - 10:21(10:21/m) 108cal 5.79/6.01mph
19) 0.21m - 2:14(10:37/m) 23cal 5.65/5.7mph
9:55 9:38 9:52 10:20 10:15 10:10 10:17 10:36 10:20 10:21 10:21 10:43 10:32 10:34 10:37 21:55 10:40 10:21 2:14
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:01 |
5:01 |
10:03 |
171 168-172 |
2/4 |
1.00 |
9:54 |
4:53 |
9:46 |
172 170-174 |
2/2 |
1.50 |
14:45 |
4:51 |
9:41 |
174 170-178 |
12/10 |
2.00 |
19:31 |
4:46 |
9:33 |
175 168-180 |
6/9 |
2.50 |
24:28 |
4:57 |
9:53 |
178 170-180 |
4/5 |
3.00 |
29:25 |
4:57 |
9:54 |
177 172-180 |
7/2 |
3.50 |
34:34 |
5:09 |
10:19 |
176 168-180 |
13/10 |
4.00 |
39:44 |
5:10 |
10:20 |
176 172-178 |
6/6 |
4.50 |
44:51 |
5:07 |
10:14 |
174 170-178 |
7/8 |
5.00 |
49:59 |
5:07 |
10:15 |
172 170-176 |
7/6 |
5.50 |
55:04 |
5:05 |
10:10 |
173 166-178 |
14/14 |
6.00 |
1:00:09 |
5:05 |
10:10 |
173 164-178 |
6/7 |
6.50 |
1:05:16 |
5:07 |
10:14 |
174 170-178 |
3/4 |
7.00 |
1:10:26 |
5:10 |
10:19 |
172 170-174 |
8/5 |
7.50 |
1:15:47 |
5:21 |
10:42 |
172 166-176 |
12/13 |
8.00 |
1:21:02 |
5:15 |
10:30 |
174 166-178 |
7/5 |
8.50 |
1:26:15 |
5:13 |
10:27 |
173 170-178 |
5/6 |
9.00 |
1:31:22 |
5:07 |
10:13 |
171 166-174 |
8/8 |
9.50 |
1:36:31 |
5:09 |
10:19 |
170 166-172 |
12/12 |
10.00 |
1:41:43 |
5:11 |
10:22 |
172 168-174 |
6/6 |
10.50 |
1:46:51 |
5:09 |
10:18 |
172 168-178 |
5/5 |
11.00 |
1:52:03 |
5:12 |
10:23 |
171 166-172 |
6/7 |
11.50 |
1:57:29 |
5:26 |
10:52 |
170 160-172 |
15/12 |
12.00 |
2:02:47 |
5:18 |
10:36 |
171 168-176 |
2/5 |
12.50 |
2:08:01 |
5:14 |
10:27 |
172 166-178 |
6/6 |
13.00 |
2:13:20 |
5:19 |
10:38 |
171 164-172 |
4/5 |
13.50 |
2:18:30 |
5:11 |
10:22 |
172 166-174 |
11/13 |
14.00 |
2:23:53 |
5:23 |
10:46 |
172 166-174 |
3/5 |
14.50 |
2:29:13 |
5:19 |
10:39 |
171 166-172 |
4/7 |
15.00 |
2:34:30 |
5:18 |
10:35 |
171 166-172 |
12/8 |
15.50 |
2:50:45 |
16:15 |
32:29 |
164 116-174 |
8/17 |
16.00 |
2:56:25 |
5:40 |
11:21 |
170 162-172 |
7/5 |
16.50 |
3:01:45 |
5:20 |
10:40 |
174 168-178 |
3/4 |
17.00 |
3:07:05 |
5:20 |
10:40 |
172 168-178 |
9/10 |
17.50 |
3:12:17 |
5:12 |
10:25 |
171 166-178 |
16/13 |
18.00 |
3:17:26 |
5:09 |
10:18 |
173 168-178 |
2/4 |
18.21 |
3:19:41 |
2:15 |
10:40 |
167 166-170 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
172 |
18.2 |
3:18:44 |
10:56 |
Walk |
0.4 |
120 |
0 |
47 |
20:17 |
Still |
0.1 |
- |
- |
11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:19 |
9:18 |
32.06% |
More |
800m |
4:42 |
9:28 |
35.92% |
More |
1km |
5:54 |
9:29 |
37.62% |
More |
Mile |
9:34 |
9:34 |
40.21% |
More |
5k |
30:30 |
9:49 |
42.81% |
More |
5 miles |
49:57 |
9:59 |
42.63% |
More |
10k |
1:02:19 |
10:02 |
42.75% |
More |
10 miles |
1:41:40 |
10:10 |
43.32% |
More |
Half |
2:14:16 |
10:15 |
43.42% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:08 |
7:08 |
53.94 |
5km |
26:14 |
8:27 |
49.77 |
5M |
45:17 |
9:03 |
47.02 |
10km |
58:07 |
9:21 |
45.84 |
10M |
1:40:21 |
10:02 |
43.89 |
Half |
2:16:49 |
10:27 |
42.28 |
20M |
3:42:22 |
11:07 |
41.22 |
Mara |
5:03:11 |
11:34 |
40.32 |
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