Sun 17th Nov 2019 at 7:00am by Tumbleweed90

Run > Long Run

Follow User
0 👍

Time
3:15:19
Miles
23.30
Min/mi
8:23
Pacing
53%
WAVA
54.96
Stride(cm)
110
Cals
2700
Cadence
175
Asc(m)
254
Surface
Mixed

Notes & Comments

Split Summary
===
1) 0.62m - 5:13(8:24/m) 71cal 7.15/8.16mph
2) 0.62m - 5:10(8:19/m) 70cal 7.21/8.62mph
3) 0.62m - 5:05(8:10/m) 69cal 7.34/8.04mph
4) 0.62m - 5:03(8:08/m) 73cal 7.38/8.06mph
5) 0.62m - 5:00(8:03/m) 71cal 7.45/7.89mph
6) 0.62m - 5:07(8:14/m) 73cal 7.29/8.97mph
7) 0.62m - 5:06(8:12/m) 72cal 7.31/7.74mph
8) 0.62m - 5:01(8:04/m) 73cal 7.43/7.76mph
9) 0.62m - 5:10(8:18/m) 71cal 7.22/7.62mph
10) 0.62m - 5:04(8:10/m) 74cal 7.35/7.89mph
11) 0.62m - 5:07(8:14/m) 73cal 7.29/7.64mph
12) 0.62m - 4:54(7:53/m) 72cal 7.6/7.89mph
13) 0.62m - 5:12(8:21/m) 73cal 7.18/7.68mph
14) 0.62m - 4:59(8:02/m) 73cal 7.48/7.78mph
15) 0.62m - 5:11(8:21/m) 73cal 7.19/7.85mph
16) 0.62m - 5:09(8:18/m) 73cal 7.23/7.6mph
17) 0.62m - 5:08(8:16/m) 73cal 7.25/7.53mph
18) 0.62m - 5:11(8:20/m) 69cal 7.2/8.06mph
19) 0.62m - 5:13(8:23/m) 72cal 7.16/7.45mph
20) 0.62m - 5:07(8:15/m) 71cal 7.28/7.58mph
21) 0.62m - 5:01(8:04/m) 73cal 7.44/7.97mph
22) 0.62m - 5:05(8:11/m) 72cal 7.33/7.95mph
23) 0.62m - 5:11(8:20/m) 72cal 7.2/7.58mph
24) 0.62m - 5:14(8:26/m) 75cal 7.12/8.41mph
25) 0.62m - 5:00(8:03/m) 73cal 7.46/7.62mph
26) 0.62m - 5:13(8:24/m) 73cal 7.14/7.58mph
27) 0.62m - 5:11(8:21/m) 72cal 7.19/7.45mph
28) 0.62m - 5:20(8:35/m) 72cal 7/7.22mph
29) 0.62m - 5:21(8:37/m) 71cal 6.97/7.24mph
30) 0.62m - 5:24(8:41/m) 72cal 6.91/7.33mph
31) 0.62m - 5:25(8:43/m) 72cal 6.88/7.39mph
32) 0.62m - 5:35(8:59/m) 72cal 6.67/6.97mph
33) 0.62m - 5:31(8:53/m) 72cal 6.75/7.06mph
34) 0.62m - 5:28(8:48/m) 72cal 6.82/7.2mph
35) 0.62m - 5:31(8:52/m) 69cal 6.76/7.58mph
36) 0.62m - 5:39(9:06/m) 71cal 6.59/7.81mph
37) 0.62m - 5:31(8:52/m) 71cal 6.77/7.89mph
38) 0.31m - 2:29(7:55/m) 37cal 7.58/8.52mph

5:13 5:10 5:05 5:03 5:00 5:07 5:06 5:01 5:10 5:04 5:07 4:54 5:12 4:59 5:11 5:09 5:08 5:11 5:13 5:07 5:01 5:05 5:11 5:14 5:00 5:13 5:11 5:20 5:21 5:24 5:25 5:35 5:31 5:28 5:31 5:39 5:31 2:29

Pin Map

0mi in 0

Pace

54%

37%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	10:02	10:02 +1:50	10:02	174 110-180	12/8
2.00	19:39	9:38 +1:18	9:38	174 120-182	11/10
3.00	27:49	8:09	8:09	175 166-180	9/6
4.00	37:24	9:35 +1:25	9:35	175 120-182	7/9
5.00	45:33	8:09	8:09	176 170-178	12/9
6.00	54:51	9:18 +1:02	9:18	175 120-182	10/9
7.00	1:02:57	8:06	8:06	175 170-178	16/14
8.00	1:11:06	8:09	8:09	174 170-178	9/8
9.00	1:19:16	8:09	8:09	175 170-178	12/11
10.00	1:27:38	8:22	8:22	175 170-178	11/11
11.00	1:36:46	9:08 +57	9:08	175 120-182	8/13
12.00	1:45:46	9:00 +36	9:00	176 120-180	9/9
13.00	1:53:56	8:10	8:10	175 170-180	11/12
14.00	2:02:10	8:14	8:14	176 172-178	12/8
15.00	2:10:30	8:19	8:19	176 168-180	10/11
16.00	2:18:42	8:12	8:12	176 170-180	9/9
17.00	2:27:07	8:25	8:25	176 172-182	12/16
18.00	2:35:45	8:38	8:38	175 164-180	11/9
19.00	2:44:27	8:42	8:42	175 164-182	17/11
20.00	2:53:24	8:57	8:57	174 156-180	16/21
21.00	3:02:10	8:46	8:46	174 170-178	6/8
22.00	3:16:21	14:11 +5:18	14:11	174 120-182	9/7
23.00	3:29:53	13:32 +4:35	13:32	174 120-182	5/5
23.30	3:32:21	2:28	8:06	175 166-188	2/1

Elevation

Asc 254m, Range 14m, Flat prediction 3:15:19

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

175 (188 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.6	175	23.2	3:14:08	8:34
Walk	6.2	120	0.1	13:32	2:43:53
Pause	2.2	-	-	4:41	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:29	38.66%	More
800m	3:51	7:45	43.71%	More
1km	4:53	7:52	45.11%	More
Mile	7:57	7:57	47.61%	More
5k	25:13	8:07	50.95%	More
5 miles	41:35	8:19	50.67%	More
10k	52:04	8:23	50.70%	More
10 miles	1:30:18	9:02	48.45%	More
Half	1:50:10	8:25	52.62%	More
20 miles	2:51:52	8:36	53.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:56	6:56	54.57
5km	23:05	7:26	55.67
5M	38:13	7:39	55.12
10km	48:07	7:45	54.87
10M	1:19:41	7:58	54.90
Half	1:46:05	8:06	54.23
20M	2:46:07	8:18	54.88
Mara	3:41:11	8:27	54.96

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry