Sun 20th Oct 2019 at 8:00am by H2O
Run > Medium Long Run
-
Time
1:13:36
-
Miles
7.51
-
Min/mi
9:48
-
Pacing
44.2%
-
WAVA
57.85
-
Stride(cm)
89
-
Cals
724
-
Cadence
185
-
Surface
Trail
Notes & Comments
Split Summary
===
1) 1km - 6:47(6:47/km) 59cal 8.84/10.55kmph
2) 1km - 6:12(6:12/km) 61cal 9.67/10.31kmph
3) 1km - 6:20(6:20/km) 60cal 9.48/9.74kmph
4) 1km - 6:11(6:11/km) 60cal 9.7/10.92kmph
5) 1km - 6:03(6:03/km) 60cal 9.91/10.18kmph
6) 1km - 6:26(6:26/km) 60cal 9.33/10.58kmph
7) 1km - 5:42(5:42/km) 60cal 10.54/11.22kmph
8) 1km - 5:46(5:46/km) 60cal 10.41/11.05kmph
9) 1km - 6:00(6:00/km) 61cal 9.99/10.98kmph
10) 1km - 5:34(5:34/km) 59cal 10.77/11.15kmph
11) 1km - 6:09(6:09/km) 60cal 9.75/10.65kmph
12) 1km - 5:50(5:50/km) 58cal 10.3/11.66kmph
13) 0.09km - 36(6:21/km) 6cal 9.45/10.75kmph
6:47 6:12 6:20 6:11 6:03 6:26 5:42 5:46 6:00 5:34 6:09 5:50 36
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
2:33 |
2:33 |
10:11 |
186 172-190 |
0.50 |
5:35 |
3:02 |
12:09 |
174 112-188 |
0.75 |
8:03 |
2:28 |
9:53 |
187 184-188 |
1.00 |
10:34 |
2:31 |
10:03 |
187 182-192 |
1.25 |
13:05 |
2:31 |
10:03 |
186 184-190 |
1.50 |
15:39 |
2:34 |
10:16 |
185 178-190 |
1.75 |
18:11 |
2:32 |
10:08 |
184 180-186 |
2.00 |
20:41 |
2:29 |
9:58 |
184 180-186 |
2.25 |
23:10 |
2:30 |
9:58 |
185 182-188 |
2.50 |
25:39 |
2:29 |
9:56 |
186 182-188 |
2.75 |
28:06 |
2:27 |
9:47 |
184 180-186 |
3.00 |
30:34 |
2:28 |
9:51 |
185 180-188 |
3.25 |
32:58 |
2:24 |
9:38 |
185 180-188 |
3.50 |
39:34 |
6:35 +3:55
|
26:21 |
178 116-190 |
3.75 |
42:06 |
2:32 |
10:08 |
189 188-192 |
4.00 |
44:27 |
2:22 |
9:27 |
188 184-190 |
4.25 |
46:41 |
2:13 |
8:54 |
188 182-190 |
4.50 |
49:01 |
2:20 |
9:21 |
189 186-190 |
4.75 |
51:22 |
2:21 |
9:23 |
188 186-190 |
5.00 |
53:37 |
2:15 |
8:58 |
187 182-190 |
5.25 |
56:08 |
2:31 |
10:06 |
185 178-188 |
5.50 |
58:32 |
2:24 |
9:35 |
187 180-190 |
5.75 |
1:00:43 |
2:12 |
8:46 |
188 186-190 |
6.00 |
1:02:58 |
2:15 |
8:59 |
187 184-188 |
6.25 |
1:05:15 |
2:17 |
9:07 |
187 184-188 |
6.50 |
1:07:42 |
2:28 |
9:50 |
184 180-188 |
6.75 |
1:10:27 |
2:44 +8
|
10:57 |
186 176-190 |
7.00 |
1:12:55 |
2:28 |
9:51 |
180 38-190 |
7.25 |
1:15:15 |
2:21 |
9:23 |
188 178-192 |
7.50 |
1:17:31 |
2:15 |
9:01 |
188 176-192 |
7.51 |
1:17:39 |
8 |
9:39 |
176 176-176 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.2 |
186 |
7.5 |
1:13:09 |
9:46 |
Walk |
5.7 |
103 |
0 |
4:26 |
3:00:27 |
Still |
0.1 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:38 |
46.45% |
More |
800m |
4:23 |
8:48 |
50.29% |
More |
1km |
5:30 |
8:52 |
52.05% |
More |
Mile |
9:06 |
9:06 |
53.57% |
More |
5k |
29:04 |
9:21 |
58.65% |
More |
5 miles |
51:49 |
10:22 |
53.72% |
More |
10k |
1:04:02 |
10:18 |
54.45% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:41 |
8:41 |
56.17 |
5km |
28:53 |
9:18 |
59.00 |
5M |
47:49 |
9:34 |
58.21 |
10km |
1:00:12 |
9:41 |
57.91 |
10M |
1:39:42 |
9:58 |
57.66 |
Half |
2:12:44 |
10:08 |
56.60 |
20M |
3:27:52 |
10:24 |
56.94 |
Mara |
4:36:45 |
10:34 |
56.68 |
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