Sun 10th Nov 2019 at 7:00am by H2O
Run > Medium Long Run
-
Time
1:36:40
-
Miles
9.15
-
Min/mi
10:34
-
Pacing
54%
-
WAVA
54.28
-
Stride(cm)
82
-
Cals
889
-
Cadence
185
-
Surface
Trail
Notes & Comments
Split Summary
===
1) 1km - 6:52(6:52/km) 60cal 8.74/9.67kmph
2) 1km - 6:25(6:25/km) 61cal 9.35/10.04kmph
3) 1km - 6:49(6:49/km) 62cal 8.81/9.87kmph
4) 1km - 6:12(6:12/km) 56cal 9.68/10.52kmph
5) 1km - 6:14(6:14/km) 62cal 9.64/10.95kmph
6) 1km - 6:18(6:18/km) 60cal 9.53/10.31kmph
7) 1km - 6:32(6:32/km) 60cal 9.19/9.54kmph
8) 1km - 6:40(6:40/km) 61cal 9.01/10.08kmph
9) 1km - 6:54(6:54/km) 60cal 8.69/9.87kmph
10) 1km - 6:23(6:23/km) 61cal 9.39/11.22kmph
11) 1km - 6:46(6:46/km) 62cal 8.87/10.11kmph
12) 1km - 6:39(6:39/km) 59cal 9.03/10.25kmph
13) 1km - 6:10(6:10/km) 61cal 9.73/10.38kmph
14) 1km - 6:06(6:06/km) 60cal 9.82/10.18kmph
15) 0.73km - 5:41(7:48/km) 44cal 7.69/9.77kmph
6:52 6:25 6:49 6:12 6:14 6:18 6:32 6:40 6:54 6:23 6:46 6:39 6:10 6:06 5:41
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.25 |
2:49 |
2:49 |
11:14 |
182 164-188 |
| 0.50 |
5:36 |
2:47 |
11:08 |
182 162-188 |
| 0.75 |
8:13 |
2:37 |
10:29 |
186 184-188 |
| 1.00 |
10:52 |
2:39 |
10:35 |
185 178-190 |
| 1.25 |
13:23 |
2:31 |
10:04 |
186 178-188 |
| 1.50 |
15:58 |
2:35 |
10:21 |
188 178-190 |
| 1.75 |
18:34 |
2:36 |
10:23 |
185 174-190 |
| 2.00 |
21:31 |
2:58 +4
|
11:50 |
187 150-196 |
| 2.25 |
24:00 |
2:29 |
9:56 |
188 184-190 |
| 2.50 |
26:32 |
2:31 |
10:05 |
188 184-194 |
| 2.75 |
29:02 |
2:31 |
10:03 |
188 186-194 |
| 3.00 |
31:35 |
2:32 |
10:10 |
187 184-190 |
| 3.25 |
33:58 |
2:23 |
9:32 |
187 186-192 |
| 3.50 |
36:22 |
2:24 |
9:36 |
187 184-188 |
| 3.75 |
39:09 |
2:47 |
11:08 |
181 156-188 |
| 4.00 |
41:48 |
2:40 |
10:39 |
185 172-192 |
| 4.25 |
44:23 |
2:35 |
10:19 |
187 184-190 |
| 4.50 |
47:04 |
2:41 |
10:43 |
185 178-188 |
| 4.75 |
49:36 |
2:32 |
10:09 |
185 184-188 |
| 5.00 |
54:36 |
5:00 +2:18
|
20:01 |
182 160-188 |
| 5.25 |
57:31 |
2:55 |
11:40 |
184 166-190 |
| 5.50 |
1:00:22 |
2:51 |
11:22 |
184 164-192 |
| 5.75 |
1:03:01 |
2:40 |
10:39 |
188 186-190 |
| 6.00 |
1:05:31 |
2:30 |
9:58 |
188 184-190 |
| 6.25 |
1:08:03 |
2:32 |
10:10 |
187 186-188 |
| 6.50 |
1:10:52 |
2:49 |
11:16 |
185 182-188 |
| 6.75 |
1:13:30 |
2:38 |
10:31 |
185 182-190 |
| 7.00 |
1:16:15 |
2:45 |
10:59 |
185 184-188 |
| 7.25 |
1:22:27 |
6:12 +3:35
|
24:49 |
189 184-194 |
| 7.50 |
1:25:05 |
2:38 |
10:31 |
188 184-190 |
| 7.75 |
1:27:35 |
2:30 |
10:00 |
189 186-190 |
| 8.00 |
1:30:03 |
2:29 |
9:55 |
188 186-190 |
| 8.25 |
1:32:32 |
2:29 |
9:56 |
187 182-190 |
| 8.50 |
1:34:59 |
2:27 |
9:47 |
187 184-188 |
| 8.75 |
1:37:27 |
2:28 |
9:50 |
188 184-190 |
| 9.00 |
1:40:38 |
3:11 |
12:43 |
175 92-188 |
| 9.15 |
1:42:37 |
1:59 |
13:14 |
182 170-188 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
94.2 |
185 |
9.1 |
1:36:41 |
10:34 |
| Walk |
5.8 |
109 |
0 |
5:56 |
54:12:48 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:21 |
9:28 |
42.40% |
More |
| 800m |
4:45 |
9:33 |
46.37% |
More |
| 1km |
5:58 |
9:36 |
48.01% |
More |
| Mile |
9:45 |
9:45 |
50.02% |
More |
| 5k |
31:45 |
10:13 |
53.67% |
More |
| 5 miles |
54:33 |
10:55 |
51.03% |
More |
| 10k |
1:07:29 |
10:52 |
51.67% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:15 |
9:15 |
52.73 |
| 5km |
30:46 |
9:54 |
55.39 |
| 5M |
50:57 |
10:11 |
54.63 |
| 10km |
1:04:08 |
10:19 |
54.36 |
| 10M |
1:46:13 |
10:37 |
54.13 |
| Half |
2:21:25 |
10:48 |
53.13 |
| 20M |
3:41:27 |
11:04 |
53.45 |
| Mara |
4:54:50 |
11:15 |
53.21 |
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