Sun 9th Feb 2020 at 7:00am by ChristianPoulton

Run > Medium Long Run

  • drizzle
  • v windy
  • cold
  • Time
    1:46:07
  • Miles
    12.01
  • Min/mi
    8:50
  • Pacing
    90%
  • WAVA
    57.55
  • Stride(cm)
    111
  • Cals
    1419
  • Cadence
    164
  • Surface
    Road

Notes & Comments

Medium Long Run with Vi. Literally Blowing a Gale

Hills but at leas we avoided the worst of the wind

Split Summary
===
1) 1m - 7:55(7:55/m) 119cal 7.58/8.6mph
2) 1m - 9:00(9:00/m) 119cal 6.67/7.49mph
3) 1m - 9:04(9:04/m) 117cal 6.62/7.45mph
4) 1m - 8:31(8:31/m) 117cal 7.05/7.78mph
5) 1m - 9:27(9:27/m) 119cal 6.35/7.12mph
6) 1m - 8:42(8:42/m) 116cal 6.9/7.28mph
7) 1m - 8:54(8:54/m) 119cal 6.74/7.66mph
8) 1m - 8:58(8:58/m) 116cal 6.7/8.1mph
9) 1m - 8:10(8:10/m) 120cal 7.35/8.43mph
10) 1m - 9:30(9:30/m) 119cal 6.32/7.01mph
11) 1m - 8:49(8:49/m) 118cal 6.81/7.68mph
12) 1m - 9:03(9:03/m) 119cal 6.63/7.93mph
13) 0.01m - 6(10:00/m) 1cal 6/6.78mph
7:55 9:00 9:04 8:31 9:27 8:42 8:54 8:58 8:10 9:30 8:49 9:03 6

Pace

81% 14% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.50 3:56 3:56 7:51 171 168-174
1.00 7:54 3:58 7:56 169 166-172
1.50 12:12 4:19 8:37 167 162-172
2.00 16:53 4:41 9:22 164 160-168
2.50 21:40 4:47 9:34 163 158-166
3.00 25:57 4:17 8:34 166 162-168
3.50 30:11 4:14 8:28 165 162-168
4.00 34:28 4:16 8:33 165 162-168
4.50 38:56 4:29 8:57 163 160-168
5.00 43:55 4:59 9:57 163 160-166
5.50 48:13 4:18 8:36 164 162-168
6.00 52:37 4:23 8:47 164 160-168
6.50 56:54 4:17 8:34 166 162-170
7.00 1:01:31 4:37 9:14 163 158-166
7.50 1:06:26 4:55 9:49 163 162-166
8.00 1:10:29 4:03 8:06 165 162-168
8.50 1:14:27 3:59 7:57 166 162-170
9.00 1:18:39 4:11 8:23 163 162-166
9.50 1:23:09 4:30 9:01 164 160-168
10.00 1:28:08 4:59 9:59 162 160-164
10.50 1:32:46 4:38 9:16 164 156-170
11.00 1:36:57 4:11 8:21 164 162-168
11.50 1:41:13 4:16 8:33 163 160-166
12.00 1:46:00 4:47 9:33 162 152-166
12.01 1:46:06 6 10:38 160 160-160

Cadence

164 (174 max) Stride Length: 111cm Run: 100% Walk: 0%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:48 7:14 46.81% More
800m 3:41 7:24 53.97% More
1km 4:41 7:32 55.32% More
Mile 7:50 7:50 56.10% More
5k 26:48 8:37 55.86% More
5 miles 43:55 8:47 55.55% More
10k 54:22 8:45 56.07% More
10 miles 1:28:08 8:49 57.20% More

Predictions

Dist Time Per Mile WAVA
1M 7:37 7:37 57.72
5km 25:19 8:09 59.12
5M 41:55 8:23 58.20
10km 52:46 8:30 57.77
10M 1:27:23 8:44 57.69
Half 1:56:21 8:53 56.91
20M 3:02:12 9:07 57.58
Mara 4:02:35 9:16 57.67
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