Sat 7th Mar 2020 at 10:00am by Groundhog
Run > Long Run
- breezy
- cold
-
Time
3:03:22
-
Miles
15.02
-
Min/mi
12:12
-
Pacing
47%
-
WAVA
42.09
-
Stride(cm)
83
-
Cals
1998
-
Cadence
159
-
Asc(m)
312
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 13:00(13:00/m) 130cal 4.62/7.62mph
2) 1m - 11:53(11:53/m) 127cal 5.05/6.3mph
3) 1m - 12:51(12:51/m) 128cal 4.67/6.53mph
4) 1m - 14:13(14:13/m) 133cal 4.22/6.3mph
5) 1m - 11:56(11:56/m) 134cal 5.03/6.49mph
6) 1m - 11:57(11:57/m) 141cal 5.02/6.59mph
7) 1m - 10:29(10:29/m) 131cal 5.73/7.28mph
8) 1m - 13:00(13:00/m) 132cal 4.61/6.8mph
9) 1m - 10:18(10:18/m) 136cal 5.82/6.47mph
10) 1m - 11:19(11:19/m) 134cal 5.3/6.43mph
11) 1m - 18:07(18:07/m) 126cal 3.31/6.47mph
12) 1m - 10:34(10:34/m) 138cal 5.68/6.89mph
13) 1m - 11:32(11:32/m) 131cal 5.2/7.03mph
14) 1m - 10:47(10:47/m) 140cal 5.56/6.95mph
15) 1m - 10:48(10:48/m) 134cal 5.55/6.95mph
16) 0.02m - 37(34:58/m) 3cal 1.72/6.82mph
13:00 11:53 12:51 14:13 11:56 11:57 10:29 13:00 10:18 11:19 18:07 10:34 11:32 10:47 10:48 37
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
6:38 |
6:38 |
13:16 |
151 92-170 |
11/9 |
1.00 |
13:00 |
6:22 |
12:44 |
154 80-174 |
24/14 |
1.50 |
18:41 |
5:41 |
11:22 |
162 100-170 |
14/15 |
2.00 |
24:52 |
6:11 |
12:23 |
152 100-170 |
14/7 |
2.50 |
31:09 |
6:16 |
12:32 |
154 100-170 |
8/16 |
3.00 |
37:44 |
6:35 |
13:10 |
146 98-172 |
11/12 |
3.50 |
44:21 |
6:37 |
13:14 |
150 94-172 |
7/12 |
4.00 |
51:56 |
7:36 |
15:11 |
154 106-170 |
5/5 |
4.50 |
57:37 |
5:41 |
11:21 |
160 112-170 |
14/7 |
5.00 |
1:03:52 |
6:15 |
12:30 |
164 106-172 |
10/16 |
5.50 |
1:10:47 |
6:55 |
13:51 |
166 122-172 |
8/10 |
6.00 |
1:15:50 |
5:02 |
10:05 |
169 156-172 |
11/9 |
6.50 |
1:21:15 |
5:25 |
10:50 |
163 106-174 |
7/9 |
7.00 |
1:26:18 |
5:04 |
10:07 |
168 112-174 |
4/6 |
7.50 |
1:33:38 |
7:19 |
14:39 |
149 98-174 |
7/5 |
8.00 |
1:39:18 |
5:41 |
11:22 |
165 104-172 |
8/13 |
8.50 |
1:44:22 |
5:04 |
10:07 |
170 122-176 |
3/7 |
9.00 |
1:49:37 |
5:15 |
10:29 |
168 110-174 |
7/6 |
9.50 |
1:54:42 |
5:06 |
10:11 |
165 112-174 |
10/12 |
10.00 |
2:00:54 |
6:11 |
12:23 |
147 106-172 |
4/2 |
10.50 |
2:11:49 |
10:55 |
21:50 |
141 108-174 |
7/10 |
11.00 |
2:21:45 |
9:57 +2:44
|
19:53 |
156 106-176 |
9/5 |
11.50 |
2:27:15 |
5:29 |
10:59 |
165 110-172 |
14/15 |
12.00 |
2:32:21 |
5:06 |
10:12 |
169 164-174 |
3/6 |
12.50 |
2:37:47 |
5:27 |
10:54 |
161 98-172 |
10/9 |
13.00 |
2:43:52 |
6:05 |
12:10 |
161 94-244 |
10/21 |
13.50 |
2:49:43 |
5:50 |
11:41 |
169 112-174 |
16/10 |
14.00 |
2:54:40 |
4:57 |
9:54 |
170 168-174 |
11/12 |
14.50 |
2:59:19 |
4:39 |
9:18 |
171 170-174 |
9/8 |
15.00 |
3:05:28 |
6:09 |
12:18 |
166 106-172 |
5/4 |
15.02 |
3:06:05 |
37 |
35:51 |
109 92-122 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
78.4 |
168 |
13.6 |
2:25:55 |
10:43 |
Walk |
21.4 |
114 |
1.4 |
39:46 |
28:22 |
Still |
0.2 |
- |
- |
23 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:23 |
40.45% |
More |
800m |
4:24 |
8:51 |
45.15% |
More |
1km |
5:41 |
9:09 |
45.58% |
More |
Mile |
9:26 |
9:26 |
46.58% |
More |
5k |
33:04 |
10:39 |
45.27% |
More |
5 miles |
55:47 |
11:09 |
43.74% |
More |
10k |
1:12:21 |
11:39 |
42.13% |
More |
10 miles |
2:00:28 |
12:03 |
41.85% |
More |
Half |
2:40:37 |
12:16 |
41.54% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:25 |
7:25 |
59.27 |
5km |
28:23 |
9:08 |
52.73 |
5M |
49:51 |
9:58 |
48.94 |
10km |
1:04:29 |
10:23 |
47.27 |
10M |
1:53:16 |
11:20 |
44.51 |
Half |
2:35:57 |
11:54 |
42.46 |
20M |
4:17:23 |
12:52 |
40.76 |
Mara |
5:54:22 |
13:32 |
39.48 |
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