Running > Medium Long Run

17th Nov 2019 at 7am by H2O

  • 1:39:07
    Time
  • 9.36
    Miles
  • 10:35
    Min/mi
  • 54.86
    WAVA
  • 907
    Cals
  • 91
    Cadence
  • Trail
    Surface

 

Notes & Comments

6:37 6:43 6:37 6:18 6:38 6:38 6:38 6:22 7:20 6:20 6:40 6:27 6:00 6:07 7:20 22

Pace

14% 23% 55% 8%

Splits

# Time Split Miles Mins/mi Cadence rpm
1 2:47 2:47 0.25 11:08 90 86-92
2 5:22 2:35 0.50 10:19 91 89-95
3 8:02 2:40 0.75 10:39 92 81-94
4 10:37 2:36 1.00 10:23 91 89-92
5 13:31 2:54 1.25 11:35 89 84-92
6 16:07 2:35 1.50 10:21 91 85-93
7 18:43 2:36 1.75 10:25 91 90-93
8 21:20 2:37 2.00 10:28 92 91-93
9 23:55 2:35 2.25 10:21 91 90-92
10 26:24 2:29 2.50 9:55 92 91-93
11 28:55 2:32 +58 2.75 10:06 92 90-93
12 31:41 2:46 3.00 11:03 89 75-94
13 34:23 2:42 3.25 10:48 91 89-93
14 37:00 2:37 3.50 10:29 92 90-93
15 39:44 2:43 3.75 10:53 90 78-93
16 42:30 2:47 4.00 11:06 91 84-93
17 45:08 2:38 4.25 10:33 92 86-93
18 47:38 2:30 4.50 9:59 92 90-93
19 50:16 2:37 4.75 10:30 91 87-93
20 52:56 2:41 5.00 10:43 91 82-92
21 55:50 2:53 +5:16 5.25 11:33 90 77-92
22 58:54 3:05 5.50 12:19 89 81-93
23 1:01:29 2:35 5.75 10:18 93 90-95
24 1:04:04 2:35 6.00 10:22 92 90-94
25 1:06:34 2:30 6.25 9:59 92 90-94
26 1:09:11 2:37 6.50 10:27 91 90-94
27 1:11:55 2:44 6.75 10:57 91 87-93
28 1:14:36 2:41 7.00 10:42 91 89-93
29 1:17:16 2:40 +52 7.25 10:42 90 58-93
30 1:19:43 2:26 7.50 9:46 92 89-93
31 1:22:08 2:25 7.75 9:41 91 89-92
32 1:24:32 2:24 8.00 9:35 92 90-93
33 1:26:59 2:27 8.25 9:49 92 91-93
34 1:29:26 2:27 8.50 9:50 92 91-94
35 1:31:54 2:28 8.75 9:51 91 89-93
36 1:34:52 2:58 9.00 11:53 88 78-93
37 1:37:59 3:07 +4 9.25 12:27 89 77-93
38 1:39:06 1:07 9.35 11:09 91 88-92

Cadence

91 (95 max)
Cadence Chart
Cadence Bands

Kit

  • Brooks Caldera 3 trail shoes

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:20 9:23 42.74% More
800m 4:44 9:30 46.56% More
1km 5:57 9:34 46.23% More
Mile 9:41 9:41 53.52% More
5k 32:22 10:25 52.79% More
5 miles 53:49 10:46 52.41% More
10k 1:11:40 11:32 49.59% More

Predictions

Best WAVA 55.90%
Dist Time Per Mile WAVA
1M 9:16 9:16 55.90
5km 30:48 9:55 55.46
5M 51:00 10:12 55.30
10km 1:04:13 10:20 55.34
10M 1:46:20 10:38 54.74
Half 2:21:35 10:48 53.90
20M 3:41:43 11:05 53.70
Mara 4:55:11 11:16 54.19

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

0.85
9.1%
11:38
NW
2.14
22.8%
10:04
N
0.57
6.1%
11:26
NE
1.13
12%
10:48
W
1.17
12.6%
15:13
E
0.6
6.5%
10:48
SW
2.1
22.4%
11:02
S
0.8
8.5%
10:46
SE

Share Your Training Entry

Help spread the word (and show off too!)

Back To Top

Close