Thu 10th Oct 2019 at 3:00pm by deanobeano
Run > Long Run
- Good
-
Time
1:14:57
-
Miles
10.08
-
Min/mi
7:26
-
Pacing
92%
-
WAVA
59.47
-
Stride(cm)
122
-
Cals
990
-
Cadence
178
-
Asc(m)
209
-
Hillscore
10
-
Surface
Road
Notes & Comments
Long run with Bromers and Squidgey due to Borders on Sunday.
===
1) 1m - 7:32(7:32/m) 100cal 7.96/8.27mph
2) 1m - 7:44(7:44/m) 99cal 7.75/7.93mph
3) 1m - 7:51(7:51/m) 98cal 7.65/8.29mph
4) 1m - 8:02(8:02/m) 97cal 7.46/7.78mph
5) 1m - 7:32(7:32/m) 99cal 7.96/9.33mph
6) 1m - 7:26(7:26/m) 98cal 8.08/10.06mph
7) 1m - 7:04(7:04/m) 98cal 8.48/10.5mph
8) 1m - 7:07(7:07/m) 98cal 8.43/9.37mph
9) 1m - 6:55(6:55/m) 98cal 8.68/9.02mph
10) 1m - 7:10(7:10/m) 98cal 8.37/8.77mph
11) 0.08m - 34(7:14/m) 7cal 8.29/8.29mph
7:32 7:44 7:51 8:02 7:32 7:26 7:04 7:07 6:55 7:10 34
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:46 |
3:46 |
7:32 |
177 174-180 |
5/3 |
1.00 |
7:32 |
3:46 |
7:31 |
178 174-182 |
11/4 |
1.50 |
11:23 |
3:51 |
7:42 |
178 176-184 |
14/5 |
2.00 |
15:16 |
3:53 |
7:47 |
178 174-182 |
7/3 |
2.50 |
19:08 |
3:52 |
7:44 |
176 174-180 |
17/1 |
3.00 |
23:07 |
3:59 |
7:57 |
176 174-182 |
20/1 |
3.50 |
27:13 |
4:06 |
8:11 |
178 172-182 |
22/17 |
4.00 |
31:14 |
4:01 |
8:02 |
177 174-182 |
17/11 |
4.50 |
35:13 |
3:59 |
7:58 |
179 168-186 |
19/10 |
5.00 |
38:42 |
3:30 |
7:00 |
176 172-182 |
7/34 |
5.50 |
42:23 |
3:41 |
7:22 |
177 166-182 |
7/17 |
6.00 |
46:08 |
3:45 |
7:29 |
179 174-202 |
7/23 |
6.50 |
49:44 |
3:36 |
7:13 |
180 176-186 |
10/3 |
7.00 |
53:12 |
3:28 |
6:56 |
175 118-184 |
5/14 |
7.50 |
56:43 |
3:31 |
7:03 |
177 174-182 |
12/19 |
8.00 |
1:00:19 |
3:36 |
7:11 |
180 174-184 |
4/10 |
8.50 |
1:03:47 |
3:28 |
6:56 |
181 178-188 |
6/9 |
9.00 |
1:07:14 |
3:27 |
6:53 |
179 176-184 |
2/15 |
9.50 |
1:10:49 |
3:35 |
7:11 |
181 176-186 |
5/6 |
10.00 |
1:14:24 |
3:35 |
7:10 |
180 174-186 |
3/3 |
10.08 |
1:14:58 |
34 |
7:26 |
178 176-180 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
178 |
10.1 |
1:14:48 |
7:27 |
Walk |
0.2 |
118 |
0 |
10 |
6:25 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:32 |
46.06% |
More |
800m |
3:21 |
6:45 |
50.82% |
More |
1km |
4:14 |
6:49 |
52.82% |
More |
Mile |
6:52 |
6:52 |
56.40% |
More |
5k |
21:49 |
7:01 |
60.24% |
More |
5 miles |
35:31 |
7:06 |
60.24% |
More |
10k |
44:55 |
7:14 |
59.55% |
More |
10 miles |
1:14:23 |
7:26 |
59.44% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:01 |
6:01 |
64.33 |
5km |
20:45 |
6:41 |
63.35 |
5M |
34:52 |
6:58 |
61.35 |
10km |
44:12 |
7:07 |
60.52 |
10M |
1:14:18 |
7:26 |
59.50 |
Half |
1:39:46 |
7:37 |
58.18 |
20M |
2:38:19 |
7:55 |
58.10 |
Mara |
3:32:34 |
8:07 |
57.70 |
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