Sun 2nd Feb 2020 at 6:00am by ChristianPoulton

Run > Long Run
  • Time
    3:12:07
  • Miles
    24.01
  • Min/mi
    8:00
  • Pacing
    90%
  • WAVA
    66.39
  • Stride(cm)
    124
  • Cals
    2852
  • Cadence
    163
  • Surface
    Road

Notes & Comments

Last Long Run - Taper Time 😀
Very tired legs

Split Summary
===
1) 1m - 7:36(7:36/m) 119cal 7.9/8.62mph
2) 1m - 8:22(8:22/m) 119cal 7.17/8.5mph
3) 1m - 8:05(8:05/m) 118cal 7.42/10.62mph
4) 1m - 8:03(8:03/m) 119cal 7.45/7.93mph
5) 1m - 8:12(8:12/m) 118cal 7.32/7.91mph
6) 1m - 8:13(8:13/m) 118cal 7.3/8.06mph
7) 1m - 7:58(7:58/m) 118cal 7.53/8.25mph
8) 1m - 7:47(7:47/m) 119cal 7.7/8.27mph
9) 1m - 7:38(7:38/m) 120cal 7.87/8.83mph
10) 1m - 7:49(7:49/m) 119cal 7.67/8.14mph
11) 1m - 7:33(7:33/m) 118cal 7.94/8.62mph
12) 1m - 7:43(7:43/m) 118cal 7.78/8.47mph
13) 1m - 7:46(7:46/m) 119cal 7.73/8.31mph
14) 1m - 7:30(7:30/m) 119cal 8/8.77mph
15) 1m - 7:41(7:41/m) 118cal 7.8/8.33mph
16) 1m - 7:37(7:37/m) 118cal 7.88/8.56mph
17) 1m - 7:39(7:39/m) 119cal 7.84/8.54mph
18) 1m - 8:15(8:15/m) 116cal 7.27/8.22mph
19) 1m - 8:24(8:24/m) 121cal 7.14/8.89mph
20) 1m - 8:23(8:23/m) 126cal 7.16/17.32mph
21) 1m - 8:11(8:11/m) 119cal 7.33/8.31mph
22) 1m - 8:27(8:27/m) 118cal 7.1/8.27mph
23) 1m - 9:23(9:23/m) 117cal 6.4/10.27mph
24) 1m - 7:47(7:47/m) 119cal 7.71/8.25mph
25) 0.01m - 3(7:12/m) 8.33/8.01mph
7:36 8:22 8:05 8:03 8:12 8:13 7:58 7:47 7:38 7:49 7:33 7:43 7:46 7:30 7:41 7:37 7:39 8:15 8:24 8:23 8:11 8:27 9:23 7:47 3

Pace

40% 39% 17% 3% 1% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
1.00 7:36 7:36 7:36 171 166-176
2.00 16:00 8:24 +2 8:24 166 156-188
3.00 24:05 8:05 8:05 163 154-170
4.00 32:09 8:03 8:03 163 158-168
5.00 40:20 8:12 8:12 162 154-166
6.00 48:33 8:13 8:13 162 156-168
7.00 56:31 7:58 7:58 163 158-166
8.00 1:04:19 7:47 7:47 162 160-164
9.00 1:11:57 7:38 7:38 162 158-164
10.00 1:19:46 7:49 7:49 162 160-164
11.00 1:27:19 7:33 7:33 162 162-164
12.00 1:35:02 7:43 7:43 162 162-164
13.00 1:42:48 7:46 7:46 162 160-164
14.00 1:50:18 7:30 7:30 162 160-164
15.00 1:57:59 7:41 7:41 162 156-164
16.00 2:05:36 7:37 7:37 162 160-164
17.00 2:13:15 7:39 7:39 162 160-164
18.00 2:21:31 8:16 8:16 162 156-166
19.00 2:29:55 8:25 8:25 161 158-164
20.00 2:38:18 8:23 8:23 162 154-166
21.00 2:46:29 8:11 8:11 162 160-166
22.00 2:54:56 8:27 8:27 163 158-182
23.00 3:04:19 9:23 9:23 161 146-166
24.00 3:12:05 7:47 7:47 164 160-170
24.01 3:12:09 4 8:09 164 164-164

Cadence

163 (188 max) Stride Length: 124cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.1 162 23.8 3:10:25 7:59
Walk 0.9 153 0.2 1:42 10:46
Pause 0.0 - - 2 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:43 6:53 49.25% More
800m 3:37 7:16 54.98% More
1km 4:36 7:25 56.21% More
Mile 7:28 7:28 58.85% More
5k 23:34 7:35 63.49% More
5 miles 38:07 7:37 64.01% More
10k 47:23 7:38 64.33% More
10 miles 1:16:34 7:39 65.85% More
Half 1:41:50 7:46 65.52% More
20 miles 2:38:18 7:55 66.28% More

Predictions

Dist Time Per Mile WAVA
1M 6:37 6:37 66.44
5km 21:59 7:05 68.08
5M 36:25 7:17 66.99
10km 45:51 7:23 66.48
10M 1:15:55 7:36 66.41
Half 1:41:05 7:43 65.50
20M 2:38:17 7:55 66.28
Mara 3:30:44 8:03 66.39
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