Mon 22nd Jun 2020 at 4:00pm by Will Crash
Run > Long Run
-
Time
2:24:54
-
Miles
13.71
-
Min/mi
10:34
-
Pacing
70%
-
WAVA
46.26
-
Stride(cm)
95
-
Cals
2147
-
Cadence
161
-
Asc(m)
133
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:39(9:39/m) 159cal 6.22/7.26mph
2) 1m - 9:37(9:37/m) 159cal 6.24/6.8mph
3) 1m - 10:08(10:08/m) 163cal 5.92/6.74mph
4) 1m - 10:31(10:31/m) 163cal 5.71/6.99mph
5) 1m - 10:31(10:31/m) 157cal 5.71/7.01mph
6) 1m - 10:16(10:16/m) 160cal 5.84/6.62mph
7) 1m - 11:14(11:14/m) 156cal 5.34/6.97mph
8) 1m - 10:29(10:29/m) 157cal 5.72/6.76mph
9) 1m - 11:23(11:23/m) 153cal 5.27/7.99mph
10) 1m - 10:40(10:40/m) 157cal 5.62/7.08mph
11) 1m - 10:19(10:19/m) 148cal 5.82/7.39mph
12) 1m - 10:02(10:02/m) 157cal 5.97/6.85mph
13) 1m - 12:30(12:30/m) 146cal 4.8/6.43mph
14) 0.71m - 7:35(10:38/m) 112cal 5.64/7.2mph
9:39 9:37 10:08 10:31 10:31 10:16 11:14 10:29 11:23 10:40 10:19 10:02 12:30 7:35
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:57 |
4:57 +3
|
9:55 |
164 160-170 |
1/34 |
1.00 |
9:42 |
4:44 |
9:29 |
163 84-172 |
0/12 |
1.50 |
14:32 |
4:50 |
9:40 |
166 158-170 |
3/14 |
2.00 |
19:19 |
4:47 |
9:33 |
166 164-172 |
2/8 |
2.50 |
24:21 |
5:03 |
10:05 |
166 164-168 |
6/3 |
3.00 |
29:26 |
5:05 |
10:10 |
165 162-170 |
5/5 |
3.50 |
34:42 |
5:16 |
10:32 |
163 82-170 |
7/3 |
4.00 |
39:57 |
5:15 |
10:30 |
159 82-168 |
7/3 |
4.50 |
45:10 |
5:13 |
10:25 |
165 162-168 |
10/2 |
5.00 |
50:56 |
5:46 +28
|
11:32 |
161 82-168 |
4/7 |
5.50 |
55:55 |
4:59 |
9:58 |
159 82-168 |
6/9 |
6.00 |
1:01:17 |
5:22 +5
|
10:45 |
165 118-170 |
4/5 |
6.50 |
1:07:56 |
6:38 +16
|
13:16 |
161 84-172 |
4/5 |
7.00 |
1:12:47 |
4:52 |
9:43 |
160 82-168 |
1/6 |
7.50 |
1:17:35 |
4:48 |
9:36 |
164 82-170 |
2/8 |
8.00 |
1:23:45 |
6:10 +29
|
12:20 |
151 82-172 |
2/5 |
8.50 |
1:28:40 |
4:55 |
9:50 |
162 82-180 |
7/11 |
9.00 |
1:36:31 |
7:50 +1:23
|
15:41 |
148 106-172 |
3/9 |
9.50 |
1:41:23 |
4:53 |
9:45 |
157 82-176 |
3/7 |
10.00 |
1:47:11 |
5:48 |
11:36 |
158 82-172 |
6/8 |
10.50 |
1:52:49 |
5:38 |
11:15 |
158 84-172 |
4/6 |
11.00 |
1:57:30 |
4:41 |
9:23 |
169 84-176 |
4/6 |
11.50 |
2:02:17 |
4:47 |
9:34 |
168 84-174 |
10/2 |
12.00 |
2:07:33 |
5:16 |
10:31 |
164 118-174 |
2/10 |
12.50 |
2:12:49 |
5:16 |
10:32 |
164 84-172 |
5/5 |
13.00 |
2:20:22 |
7:33 +19
|
15:05 |
135 106-170 |
9/9 |
13.50 |
2:25:34 |
5:12 |
10:24 |
168 84-180 |
5/5 |
13.71 |
2:27:57 |
2:23 |
11:14 |
169 166-170 |
2/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
87.0 |
166 |
12.7 |
2:08:33 |
10:15 |
Walk |
12.0 |
109 |
1 |
17:56 |
17:17 |
Still |
0.0 |
- |
- |
2 |
- |
Pause |
1.0 |
- |
- |
1:26 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:14 |
8:58 |
36.53% |
More |
800m |
4:39 |
9:21 |
40.97% |
More |
1km |
5:49 |
9:22 |
42.65% |
More |
Mile |
9:27 |
9:27 |
44.71% |
More |
5k |
30:28 |
9:48 |
47.21% |
More |
5 miles |
50:48 |
10:10 |
46.07% |
More |
10k |
1:04:49 |
10:26 |
45.08% |
More |
10 miles |
1:46:59 |
10:42 |
45.13% |
More |
Half |
2:21:18 |
10:47 |
45.20% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:02 |
9:02 |
46.79 |
5km |
30:02 |
9:40 |
47.88 |
5M |
49:44 |
9:57 |
47.06 |
10km |
1:02:38 |
10:05 |
46.65 |
10M |
1:43:42 |
10:22 |
46.56 |
Half |
2:18:05 |
10:32 |
45.90 |
20M |
3:36:13 |
10:49 |
46.44 |
Mara |
4:47:53 |
10:59 |
46.51 |
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