-
Time
2:11:03
-
Miles
16.01
-
Min/mi
8:11
-
Pacing
38%
-
WAVA
63.06
-
Stride(cm)
121
-
Cals
1898
-
Cadence
163
-
Surface
Road
Notes & Comments
Long Run with Vi Chu
Split Summary
===
1) 1m - 7:41(7:41/m) 119cal 7.81/8.27mph
2) 1m - 8:15(8:15/m) 119cal 7.28/8.37mph
3) 1m - 8:19(8:19/m) 116cal 7.21/7.64mph
4) 1m - 8:10(8:10/m) 119cal 7.34/7.87mph
5) 1m - 8:04(8:04/m) 118cal 7.43/7.93mph
6) 1m - 8:21(8:21/m) 117cal 7.19/8.16mph
7) 1m - 8:20(8:20/m) 116cal 7.2/7.89mph
8) 1m - 7:47(7:47/m) 119cal 7.71/8.54mph
9) 1m - 7:54(7:54/m) 119cal 7.6/8.01mph
10) 1m - 7:57(7:57/m) 117cal 7.55/7.99mph
11) 1m - 8:16(8:16/m) 121cal 7.25/8.16mph
12) 1m - 8:08(8:08/m) 121cal 7.38/8.47mph
13) 1m - 8:15(8:15/m) 117cal 7.28/8.27mph
14) 1m - 8:08(8:08/m) 121cal 7.38/9.02mph
15) 1m - 8:45(8:45/m) 120cal 6.85/8.52mph
16) 1m - 8:38(8:38/m) 119cal 6.94/8.27mph
17) 0.01m - 4(7:35/m) 7.91/7.06mph
7:41 8:15 8:19 8:10 8:04 8:21 8:20 7:47 7:54 7:57 8:16 8:08 8:15 8:08 8:45 8:38 4
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.50 |
3:48 |
3:48 |
7:36 |
166 164-170 |
| 1.00 |
7:41 |
3:52 |
7:45 |
164 162-166 |
| 1.50 |
11:28 |
3:47 |
7:34 |
164 162-168 |
| 2.00 |
16:01 |
4:33 +6
|
9:06 |
165 158-180 |
| 2.50 |
20:13 |
4:13 |
8:25 |
162 156-166 |
| 3.00 |
24:20 |
4:07 |
8:14 |
164 160-168 |
| 3.50 |
28:26 |
4:06 |
8:11 |
164 160-166 |
| 4.00 |
32:30 |
4:05 |
8:10 |
163 160-166 |
| 4.50 |
36:39 |
4:08 |
8:17 |
162 160-164 |
| 5.00 |
40:35 |
3:56 |
7:52 |
163 160-168 |
| 5.50 |
44:49 |
4:14 |
8:28 |
164 160-168 |
| 6.00 |
48:55 |
4:07 |
8:13 |
162 150-166 |
| 6.50 |
52:55 |
4:00 |
8:00 |
164 160-168 |
| 7.00 |
57:14 |
4:19 |
8:38 |
162 146-166 |
| 7.50 |
1:00:58 |
3:44 |
7:27 |
164 162-166 |
| 8.00 |
1:05:02 |
4:04 |
8:08 |
163 160-166 |
| 8.50 |
1:08:54 |
3:52 |
7:44 |
163 160-166 |
| 9.00 |
1:12:56 |
4:02 |
8:03 |
161 160-164 |
| 9.50 |
1:16:56 |
4:00 |
8:00 |
162 160-164 |
| 10.00 |
1:20:53 |
3:57 |
7:54 |
161 160-164 |
| 10.50 |
1:25:01 |
4:08 |
8:15 |
161 160-164 |
| 11.00 |
1:29:09 |
4:09 |
8:17 |
161 158-164 |
| 11.50 |
1:33:21 |
4:12 |
8:24 |
162 160-168 |
| 12.00 |
1:42:36 |
9:14 +5:19
|
18:29 |
162 158-166 |
| 12.50 |
1:46:29 |
3:54 |
7:47 |
164 162-168 |
| 13.00 |
1:50:52 |
4:22 |
8:45 |
162 160-164 |
| 13.50 |
1:54:53 |
4:01 |
8:02 |
162 160-166 |
| 14.00 |
1:58:56 |
4:04 |
8:07 |
161 160-164 |
| 14.50 |
2:03:17 |
4:21 |
8:42 |
161 158-164 |
| 15.00 |
2:07:45 |
4:28 |
8:55 |
161 158-166 |
| 15.50 |
2:12:07 |
4:22 |
8:45 |
161 158-174 |
| 16.00 |
2:16:23 |
4:16 |
8:32 |
160 156-164 |
| 16.01 |
2:16:28 |
5 |
8:54 |
162 162-162 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
96.0 |
162 |
16 |
2:10:46 |
8:31 |
| Walk |
0.2 |
148 |
0 |
17 |
16:10 |
| Pause |
3.8 |
- |
- |
5:25 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:47 |
7:12 |
47.05% |
More |
| 800m |
3:41 |
7:24 |
53.99% |
More |
| 1km |
4:39 |
7:28 |
55.76% |
More |
| Mile |
7:35 |
7:35 |
58.02% |
More |
| 5k |
24:28 |
7:52 |
61.18% |
More |
| 5 miles |
39:52 |
7:58 |
61.19% |
More |
| 10k |
49:52 |
8:01 |
61.13% |
More |
| 10 miles |
1:20:53 |
8:05 |
62.34% |
More |
| Half |
1:51:35 |
8:31 |
59.80% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:56 |
6:56 |
63.41 |
| 5km |
23:03 |
7:25 |
64.93 |
| 5M |
38:10 |
7:38 |
63.92 |
| 10km |
48:03 |
7:44 |
63.44 |
| 10M |
1:19:35 |
7:58 |
63.35 |
| Half |
1:45:57 |
8:05 |
62.49 |
| 20M |
2:45:55 |
8:18 |
63.23 |
| Mara |
3:40:54 |
8:26 |
63.33 |
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