Running > Medium Long Run

3rd Nov 2019 at 7am by H2O

  • 1:40:59
    Time
  • 9.38
    Miles
  • 10:46
    Min/mi
  • 53.99
    WAVA
  • 914
    Cals
  • 181
    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 11:21 180 162-186 9/14
2 11:18 5:38 1.00 11:15 181 170-186 6/7
3 16:43 5:24 1.50 10:48 181 176-186 17/14
4 22:02 5:20 2.00 10:39 184 180-186 5/2
5 27:36 5:34 2.50 11:08 183 162-190 8/5
6 32:47 5:11 3.00 10:22 185 178-190 3/2
7 38:21 5:34 +6:45 3.50 11:07 179 116-186 2/5
8 44:15 5:54 +9 4.00 11:48 181 170-186 9/16
9 49:20 5:05 4.50 10:11 184 182-186 11/5
10 54:43 5:23 5.00 10:47 182 178-186 19/11
11 1:00:15 5:31 5.50 11:03 182 180-188 12/9
12 1:05:54 5:39 +33 6.00 11:19 180 116-184 19/7
13 1:11:25 5:31 6.50 11:02 182 178-186 16/5
14 1:16:27 5:02 7.00 10:04 183 178-188 8/14
15 1:21:31 5:04 7.50 10:09 182 178-184 4/16
16 1:26:28 4:57 8.00 9:54 182 178-186 9/21
17 1:31:28 5:00 8.50 10:00 182 178-184 9/10
18 1:36:39 5:10 9.00 10:20 179 148-188 6/11
19 1:40:59 4:20 9.38 11:34 174 120-184 14/4

Elevation

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

Cadence

181 (190 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 54.09% More
5 miles 52:37 10:31 53.6% More
10k 1:13:05 11:46 48.62% More

Predictions

Best WAVA 55.01%
Dist Time Per Mile WAVA
1M 9:25 9:25 55.01
5km 31:18 10:04 54.57
5M 51:49 10:22 54.43
10km 1:05:15 10:30 54.47
10M 1:48:02 10:48 53.88
Half 2:23:51 10:59 53.05
20M 3:45:15 11:16 52.86
Mara 4:59:54 11:27 53.34

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%
10:22
NW
2.59
27.6%
10:17
N
0.72
7.7%
20:31
NE
1
10.6%
10:58
W
0.9
9.6%
11:11
E
0.67
7.1%
10:54
SW
2.5
26.7%
11:12
S
0.54
5.8%
10:53
SE

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