Sat 11th May 2019 at 6:00am by cdnhawk65
Run > Long Run
-
Time
2:22:22
-
Miles
13.57
-
Min/mi
10:29
-
Pacing
0%
-
WAVA
48.67
-
Stride(cm)
91
-
Cals
1633
-
Cadence
169
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:21(6:21/km) 69cal 9.45/10.55kmph
2) 1km - 6:03(6:03/km) 73cal 9.91/11.22kmph
3) 1km - 6:10(6:10/km) 75cal 9.73/10.58kmph
4) 1km - 6:23(6:23/km) 75cal 9.39/10.48kmph
5) 1km - 6:28(6:28/km) 76cal 9.27/10.48kmph
6) 1km - 6:27(6:27/km) 74cal 9.3/10.65kmph
7) 1km - 6:42(6:42/km) 76cal 8.95/9.98kmph
8) 1km - 6:33(6:33/km) 74cal 9.16/11.62kmph
9) 1km - 6:12(6:12/km) 77cal 9.67/11.39kmph
10) 1km - 6:18(6:18/km) 75cal 9.51/10.14kmph
11) 1km - 7:23(7:23/km) 70cal 8.13/10.52kmph
12) 1km - 6:37(6:37/km) 77cal 9.08/10.08kmph
13) 1km - 8:30(8:30/km) 74cal 7.05/9.98kmph
14) 1km - 6:18(6:18/km) 76cal 9.52/10.25kmph
15) 1km - 6:14(6:14/km) 75cal 9.62/10.08kmph
16) 1km - 6:25(6:25/km) 76cal 9.35/10.04kmph
17) 1km - 6:49(6:49/km) 74cal 8.8/10.11kmph
18) 1km - 6:03(6:03/km) 76cal 9.91/10.61kmph
19) 1km - 6:16(6:16/km) 76cal 9.57/10.28kmph
20) 1km - 6:25(6:25/km) 76cal 9.35/10.21kmph
21) 1km - 6:17(6:17/km) 75cal 9.55/10.31kmph
22) 0.84km - 5:25(6:27/km) 64cal 9.3/10.58kmph
6:21 6:03 6:10 6:23 6:28 6:27 6:42 6:33 6:12 6:18 7:23 6:37 8:30 6:18 6:14 6:25 6:49 6:03 6:16 6:25 6:17 5:25
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
5:09 |
5:09 |
10:18 |
173 166-182 |
1.00 |
10:00 |
4:51 |
9:42 |
172 152-180 |
1.50 |
15:03 |
5:03 +12
|
10:06 |
171 156-178 |
2.00 |
20:09 |
5:06 |
10:12 |
168 162-172 |
2.50 |
25:17 |
5:08 |
10:17 |
168 158-172 |
3.00 |
30:41 |
5:24 +13
|
10:48 |
169 158-174 |
3.50 |
37:12 |
6:31 +1:10
|
13:03 |
169 162-182 |
4.00 |
42:13 |
5:01 |
10:02 |
170 166-174 |
4.50 |
48:28 |
6:15 +45
|
12:30 |
169 164-174 |
5.00 |
54:11 |
5:43 +26
|
11:25 |
167 122-180 |
5.50 |
59:25 |
5:14 +12
|
10:27 |
168 166-174 |
6.00 |
1:04:36 |
5:11 +7
|
10:22 |
168 164-174 |
6.50 |
1:10:13 |
5:37 +27
|
11:15 |
167 162-172 |
7.00 |
1:16:30 |
6:17 +9
|
12:33 |
156 122-176 |
7.50 |
1:21:46 |
5:16 |
10:32 |
169 164-172 |
8.00 |
1:41:29 |
19:44 +12:42
|
39:27 |
163 122-180 |
8.50 |
1:46:54 |
5:24 |
10:48 |
170 160-176 |
9.00 |
1:51:52 |
4:58 |
9:56 |
170 166-176 |
9.50 |
1:56:54 |
5:03 |
10:05 |
170 166-174 |
10.00 |
2:05:20 |
8:26 +2:50
|
16:51 |
168 110-178 |
10.50 |
2:10:32 |
5:12 |
10:23 |
172 164-176 |
11.00 |
2:15:23 |
4:51 |
9:43 |
172 166-176 |
11.50 |
2:20:30 |
5:07 |
10:13 |
169 166-178 |
12.00 |
2:29:08 |
8:38 +3:34
|
17:16 |
170 166-178 |
12.50 |
2:34:11 |
5:03 |
10:07 |
171 168-178 |
13.00 |
2:39:18 |
5:07 |
10:13 |
170 166-176 |
13.50 |
2:46:34 |
7:17 +2:10
|
14:33 |
169 122-178 |
13.57 |
2:47:19 |
45 |
10:54 |
174 170-176 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
87.8 |
169 |
13.3 |
2:26:54 |
11:01 |
Walk |
12.1 |
122 |
0.2 |
20:18 |
1:26:44 |
Still |
0.1 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:56 |
42.69% |
More |
800m |
4:33 |
9:10 |
43.63% |
More |
1km |
5:52 |
9:26 |
44.19% |
More |
Mile |
9:32 |
9:32 |
46.12% |
More |
5k |
31:31 |
10:09 |
47.49% |
More |
5 miles |
53:46 |
10:45 |
45.38% |
More |
10k |
1:06:21 |
10:41 |
45.94% |
More |
10 miles |
2:04:55 |
12:29 |
40.36% |
More |
Half |
2:42:21 |
12:24 |
41.10% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:58 |
8:58 |
49.03 |
5km |
29:50 |
9:36 |
50.17 |
5M |
49:24 |
9:53 |
49.39 |
10km |
1:02:12 |
10:01 |
49.01 |
10M |
1:43:01 |
10:18 |
48.94 |
Half |
2:17:09 |
10:28 |
48.28 |
20M |
3:34:46 |
10:44 |
48.85 |
Mara |
4:45:56 |
10:55 |
48.93 |
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