Sun 28th Jul 2019 at 6:00am by Chris Phillips

Run > Long Run

  • heavy rain
  • windy
  • cold
  • Time
    2:38:12
  • Miles
    18.03
  • Min/mi
    8:46
  • Pacing
    69%
  • WAVA
    54.91
  • Stride(cm)
    102
  • Cals
    2064
  • Cadence
    180
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:58(8:58/m) 114cal 6.69/7.08mph
2) 1m - 8:43(8:43/m) 117cal 6.89/6.95mph
3) 1m - 8:52(8:52/m) 118cal 6.77/7.87mph
4) 1m - 8:53(8:53/m) 116cal 6.75/6.89mph
5) 1m - 8:53(8:53/m) 114cal 6.75/7.76mph
6) 1m - 8:58(8:58/m) 117cal 6.7/7.97mph
7) 1m - 9:00(9:00/m) 114cal 6.67/7.51mph
8) 1m - 8:48(8:48/m) 116cal 6.81/7.28mph
9) 1m - 8:42(8:42/m) 116cal 6.89/7.18mph
10) 1m - 9:09(9:09/m) 111cal 6.56/8.16mph
11) 1m - 8:42(8:42/m) 113cal 6.89/7.87mph
12) 1m - 8:50(8:50/m) 116cal 6.79/7.7mph
13) 1m - 8:53(8:53/m) 113cal 6.76/7.03mph
14) 1m - 8:46(8:46/m) 112cal 6.84/9.81mph
15) 1m - 8:43(8:43/m) 112cal 6.89/8.37mph
16) 1m - 8:22(8:22/m) 115cal 7.17/7.91mph
17) 1m - 8:25(8:25/m) 114cal 7.13/7.58mph
18) 1m - 8:20(8:20/m) 113cal 7.21/7.68mph
19) 0.03m - 15(7:56/m) 3cal 7.57/7.33mph
8:58 8:43 8:52 8:53 8:53 8:58 9:00 8:48 8:42 9:09 8:42 8:50 8:53 8:46 8:43 8:22 8:25 8:20 15

Pace

10% 33% 54% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.50 4:36 4:36 9:13 174 120-180
1.00 8:58 4:22 8:43 177 174-178
1.50 13:20 4:22 8:44 177 176-180
2.00 17:41 4:21 8:42 177 176-180
2.50 22:08 4:27 8:54 177 174-180
3.00 26:32 4:25 8:50 178 174-182
3.50 31:02 4:29 8:59 179 176-186
4.00 35:25 4:24 8:47 179 176-182
4.50 40:13 4:47 +22 9:35 180 176-184
5.00 44:41 4:28 8:56 181 178-186
5.50 49:13 4:32 9:04 181 174-184
6.00 53:38 4:25 8:51 181 178-186
6.50 58:14 4:36 9:12 181 178-186
7.00 1:03:59 5:45 +1:21 11:31 183 176-186
7.50 1:08:25 4:26 8:51 180 176-186
8.00 1:12:48 4:23 8:46 182 178-188
8.50 1:17:08 4:20 8:41 182 174-186
9.00 1:21:30 4:22 8:44 183 180-186
9.50 1:27:50 6:19 +1:42 12:39 180 120-186
10.00 1:32:21 4:31 9:02 179 170-182
10.50 1:37:46 5:25 +55 10:51 178 128-184
11.00 1:41:59 4:12 8:25 182 178-188
11.50 1:46:20 4:22 8:44 182 178-186
12.00 1:52:34 6:14 +1:46 12:27 180 120-186
12.50 1:57:00 4:26 8:52 181 178-182
13.00 2:01:51 4:51 +24 9:42 181 174-186
13.50 2:06:07 4:16 8:32 183 180-186
14.00 2:11:10 5:03 +32 10:06 181 172-186
14.50 2:16:38 5:28 +1:12 10:57 181 120-188
15.00 2:21:05 4:27 8:54 183 176-186
15.50 2:25:37 4:32 +26 9:05 180 120-188
16.00 2:29:54 4:16 8:33 183 178-188
16.50 2:34:04 4:10 8:20 183 180-186
17.00 2:38:33 4:29 +14 8:58 182 120-188
17.50 2:43:23 4:50 +35 9:39 182 120-186
18.00 2:47:28 4:06 8:11 185 178-188
18.03 2:47:44 16 8:15 187 186-188

Cadence

180 (188 max) Stride Length: 102cm Run: 99% Walk: 1%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:46 7:06 44.83% More
800m 4:03 8:08 45.43% More
1km 5:10 8:20 46.40% More
Mile 8:24 8:24 48.79% More
5k 27:18 8:47 51.06% More
5 miles 44:33 8:55 50.87% More
10k 55:28 8:56 50.98% More
10 miles 1:32:06 9:13 50.71% More
Half 2:02:16 9:20 50.50% More

Predictions

Dist Time Per Mile WAVA
1M 7:23 7:23 55.53
5km 24:32 7:54 56.83
5M 40:37 8:07 55.80
10km 51:09 8:14 55.28
10M 1:24:42 8:28 55.13
Half 1:52:46 8:36 54.34
20M 2:56:35 8:50 54.99
Mara 3:55:06 8:58 55.07
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