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Running > Medium Long Run

3rd Nov 2019 at 7am by H2O

  • 1:40:59
    Time
  • 9.38
    Miles
  • 10:46
    Min/mi
  • 914
    Cals
  • 91
    Cadence
  • trail
    Surface

 

Notes & Comments

7:01 6:58 6:38 6:52 6:30 7:03 6:47 6:36 6:56 6:56 6:32 6:17 6:09 6:16 6:47 41

Pace

14% 40% 37% 9% 1%

Splits

# Time Split Miles Mins/mi Cadence rpm Ascent mtrs
1 5:41 5:41 0.50 11:21 90 81-93 9/14
2 11:18 5:38 1.00 11:15 91 85-93 6/7
3 16:43 5:24 1.50 10:48 91 88-93 17/14
4 22:02 5:20 2.00 10:39 92 90-93 5/2
5 27:36 5:34 2.50 11:08 91 81-95 8/5
6 32:47 5:11 3.00 10:22 92 89-95 3/2
7 38:21 5:34 +6:45 3.50 11:07 89 58-93 2/5
8 44:15 5:54 +9 4.00 11:48 91 85-93 9/16
9 49:20 5:05 4.50 10:11 92 91-93 11/5
10 54:43 5:23 5.00 10:47 91 89-93 19/11
11 1:00:15 5:31 5.50 11:03 91 90-94 12/9
12 1:05:54 5:39 +33 6.00 11:19 90 58-92 19/7
13 1:11:25 5:31 6.50 11:02 91 89-93 16/5
14 1:16:27 5:02 7.00 10:04 92 89-94 8/14
15 1:21:31 5:04 7.50 10:09 91 89-92 4/16
16 1:26:28 4:57 8.00 9:54 91 89-93 9/21
17 1:31:28 5:00 8.50 10:00 91 89-92 9/10
18 1:36:39 5:10 9.00 10:20 89 74-94 6/11
19 1:40:59 4:20 9.38 11:34 87 60-92 14/4

Elevation

Asc 192m, Desc 192m, Range 50m
Elevation Graph
Grade Bands

Cadence

91 (95 max)
Cadence Chart
Cadence Bands

Kit

  • Brooks Caldera 3 trail shoes

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:15 9:04 44.21% More
800m 4:46 9:36 46.12% More
1km 6:03 9:44 45.45% More
Mile 9:44 9:44 53.24% More
5k 31:35 10:10 55.13% More
5 miles 52:37 10:31 54.15% More
10k 1:13:05 11:46 48.82% More

Predictions

Best WAVA 55.79%
Dist Time Per Mile WAVA
1M 9:25 9:25 55.01
5km 31:18 10:04 55.62
5M 51:49 10:22 54.99
10km 1:05:15 10:30 54.69
10M 1:48:02 10:48 54.10
Half 2:23:51 10:59 53.42
20M 3:45:15 11:16 54.52
Mara 4:59:54 11:27 55.79

Bespoke Fields

Details of run
warm up and cool down

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.46
4.9%
10:21
NW
2.57
27.4%
10:17
N
0.73
7.8%
20:17
NE
0.99
10.6%
11:00
W
0.89
9.5%
11:16
E
0.66
7.1%
10:57
SW
2.51
26.8%
11:11
S
0.55
5.9%
10:56
SE
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