Sun 17th Nov 2019 at 11:00am by Melksham runner

Run > Long Run

Follow User
0 👍

Time
3:00:14
Miles
20.00
Min/mi
9:01
Pacing
75%
WAVA
58.22
Stride(cm)
114
Cals
2310
Cadence
157
Asc(m)
270
Hillscore
10
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:33(8:33/m) 116cal 7.02/7.93mph
2) 1m - 8:15(8:15/m) 116cal 7.27/7.72mph
3) 1m - 8:23(8:23/m) 117cal 7.16/7.74mph
4) 1m - 8:11(8:11/m) 116cal 7.34/7.56mph
5) 1m - 8:17(8:17/m) 118cal 7.25/7.56mph
6) 1m - 8:33(8:33/m) 117cal 7.02/7.22mph
7) 1m - 9:01(9:01/m) 115cal 6.66/7.18mph
8) 1m - 8:59(8:59/m) 116cal 6.68/7.06mph
9) 1m - 8:47(8:47/m) 116cal 6.84/7.1mph
10) 1m - 8:57(8:57/m) 117cal 6.71/6.87mph
11) 1m - 9:01(9:01/m) 116cal 6.65/6.85mph
12) 1m - 9:04(9:04/m) 116cal 6.62/6.74mph
13) 1m - 9:41(9:41/m) 112cal 6.2/6.82mph
14) 1m - 9:04(9:04/m) 117cal 6.62/7.12mph
15) 1m - 9:10(9:10/m) 117cal 6.55/6.93mph
16) 1m - 9:28(9:28/m) 115cal 6.34/6.78mph
17) 1m - 10:03(10:03/m) 113cal 5.97/6.78mph
18) 1m - 10:10(10:10/m) 111cal 5.91/7.08mph
19) 1m - 9:18(9:18/m) 115cal 6.46/7.01mph
20) 1m - 9:21(9:22/m) 114cal 6.4/8.52mph

8:33 8:15 8:23 8:11 8:17 8:33 9:01 8:59 8:47 8:57 9:01 9:04 9:41 9:04 9:10 9:28 10:03 10:10 9:18 9:21

Pace

11%

18%

61%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:35	8:35	8:35	159 156-164	18/12
2.00	17:26	8:51 +38	8:51	159 156-160	12/30
3.00	25:50	8:24	8:24	159 156-160	8/11
4.00	34:30	8:41 +30	8:41	159 156-160	8/15
5.00	42:47	8:16	8:16	158 156-160	13/10
6.00	51:20	8:34	8:34	158 156-160	8/3
7.00	1:00:20	9:00	9:00	156 118-160	24/13
8.00	1:09:34	9:14 +14	9:14	158 152-160	7/23
9.00	1:18:24	8:50 +3	8:50	158 156-160	9/6
10.00	1:27:21	8:57	8:57	158 156-160	10/11
11.00	1:36:37	9:16 +14	9:16	157 126-160	11/12
12.00	1:45:45	9:09 +5	9:09	158 156-160	7/10
13.00	1:57:31	11:46 +2:08	11:46	155 122-160	8/7
14.00	2:06:37	9:06	9:06	158 156-160	10/18
15.00	2:15:48	9:10	9:10	157 156-160	13/10
16.00	2:25:15	9:28	9:28	156 120-162	8/11
17.00	2:36:38	11:22 +1:22	11:22	154 120-160	23/6
18.00	2:46:57	10:19 +8	10:19	154 118-162	31/12
19.00	2:56:42	9:45 +28	9:45	157 122-162	8/23
20.00	3:06:03	9:21	9:23	157 122-164	20/11

Elevation

Asc 270m, Range 50m, Flat prediction 2:56:59

Elevation Graph

Biggest Climbs (m)	Min/mi
46 2.6%	11:26
16 1.1%	8:55
14 1.8%	8:24
14 2.0%	10:03
11 2.0%	9:00
See your biggest climbs

Cadence

157 (164 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.9	158	19.5	2:56:31	9:03
Walk	5.3	123	0.5	9:32	19:46
Still	0.0	-	-	0	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:57	42.64%	More
800m	4:02	8:07	49.21%	More
1km	5:04	8:09	51.14%	More
Mile	8:11	8:11	53.67%	More
5k	26:00	8:22	57.57%	More
5 miles	42:35	8:31	57.30%	More
10k	53:05	8:33	57.42%	More
10 miles	1:27:15	8:44	57.78%	More
Half	1:58:23	9:02	56.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:32	7:32	58.36
5km	25:02	8:03	59.79
5M	41:28	8:18	58.83
10km	52:12	8:24	58.39
10M	1:26:27	8:39	58.32
Half	1:55:06	8:47	57.52
20M	3:00:14	9:01	58.21
Mara	3:59:58	9:10	58.30

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