-
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
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 |
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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