-
Time
2:12:21
-
Miles
17.06
-
Min/mi
7:45
-
Pacing
89%
-
WAVA
65.67
-
Stride(cm)
118
-
Cals
2117
-
Cadence
176
-
Surface
Mixed
Notes & Comments
Long run with Brooksbank
Split Summary
===
1) 1m - 8:42(8:42/m) 119cal 6.9/9.33mph
2) 1m - 7:34(7:34/m) 124cal 7.92/9.52mph
3) 1m - 7:33(7:33/m) 125cal 7.94/10.92mph
4) 1m - 7:32(7:32/m) 125cal 7.97/8.68mph
5) 1m - 7:40(7:40/m) 125cal 7.83/8.29mph
6) 1m - 7:41(7:41/m) 125cal 7.81/8.6mph
7) 1m - 7:37(7:37/m) 125cal 7.88/8.41mph
8) 1m - 7:45(7:45/m) 124cal 7.74/8.47mph
9) 1m - 7:35(7:35/m) 126cal 7.9/12.52mph
10) 1m - 8:35(8:35/m) 126cal 7/8.12mph
11) 1m - 7:56(7:56/m) 124cal 7.56/8.75mph
12) 1m - 7:51(7:51/m) 126cal 7.64/9.04mph
13) 1m - 8:06(8:06/m) 122cal 7.41/7.76mph
14) 1m - 7:57(7:57/m) 123cal 7.55/7.99mph
15) 1m - 7:10(7:10/m) 122cal 8.38/8.66mph
16) 1m - 6:51(6:51/m) 121cal 8.76/9.31mph
17) 1m - 7:48(7:48/m) 128cal 7.69/9.56mph
18) 0.06m - 28(7:57/m) 7cal 7.55/7.49mph
8:42 7:34 7:33 7:32 7:40 7:41 7:37 7:45 7:35 8:35 7:56 7:51 8:06 7:57 7:10 6:51 7:48 28
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.50 |
4:40 |
4:40 +6
|
9:19 |
172 166-182 |
1.00 |
8:47 |
4:08 |
8:15 |
174 162-186 |
1.50 |
12:32 |
3:45 |
7:29 |
175 170-180 |
2.00 |
16:22 |
3:50 |
7:39 |
176 170-178 |
2.50 |
20:08 |
3:47 |
7:34 |
177 172-180 |
3.00 |
23:55 |
3:46 |
7:33 |
176 174-178 |
3.50 |
27:38 |
3:43 |
7:27 |
176 172-178 |
4.00 |
31:27 |
3:49 |
7:37 |
174 162-178 |
4.50 |
35:21 |
3:55 |
7:50 |
176 172-180 |
5.00 |
39:06 |
3:45 |
7:30 |
175 170-178 |
5.50 |
42:53 |
3:47 |
7:34 |
176 172-178 |
6.00 |
46:51 |
3:58 +4
|
7:56 |
175 164-182 |
6.50 |
50:42 |
3:51 |
7:42 |
176 168-180 |
7.00 |
54:28 |
3:46 |
7:31 |
177 174-182 |
7.50 |
58:15 |
3:47 |
7:35 |
176 172-180 |
8.00 |
1:02:55 |
4:40 +41
|
9:19 |
176 122-186 |
8.50 |
1:06:45 |
3:50 |
7:41 |
177 172-182 |
9.00 |
1:10:30 |
3:45 |
7:30 |
177 172-182 |
9.50 |
1:14:56 |
4:25 |
8:50 |
170 150-178 |
10.00 |
1:19:09 |
4:14 +4
|
8:28 |
173 166-180 |
10.50 |
1:23:03 |
3:54 |
7:47 |
176 172-180 |
11.00 |
1:27:06 |
4:03 |
8:06 |
176 168-182 |
11.50 |
1:30:51 |
3:45 |
7:31 |
172 88-182 |
12.00 |
1:34:57 |
4:06 |
8:11 |
175 168-180 |
12.50 |
1:39:05 |
4:09 |
8:17 |
174 164-178 |
13.00 |
1:43:03 |
3:57 |
7:54 |
174 166-178 |
13.50 |
1:46:59 |
3:56 |
7:53 |
177 170-182 |
14.00 |
1:51:00 |
4:01 |
8:01 |
177 168-182 |
14.50 |
1:54:35 |
3:36 |
7:12 |
182 178-186 |
15.00 |
1:58:09 |
3:34 |
7:08 |
184 178-188 |
15.50 |
2:01:41 |
3:32 |
7:04 |
184 182-190 |
16.00 |
2:05:01 |
3:19 |
6:38 |
181 92-190 |
16.50 |
2:08:58 |
3:58 |
7:56 |
180 170-196 |
17.00 |
2:12:49 |
3:50 |
7:41 |
180 172-186 |
17.06 |
2:13:17 |
28 |
8:02 |
180 178-182 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.0 |
176 |
17 |
2:11:55 |
7:47 |
Walk |
0.9 |
98 |
0.1 |
1:12 |
16:27 |
Pause |
0.1 |
- |
- |
10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:25 |
52.16% |
More |
800m |
3:17 |
6:36 |
59.56% |
More |
1km |
4:08 |
6:39 |
61.69% |
More |
Mile |
6:49 |
6:49 |
63.54% |
More |
5k |
22:38 |
7:17 |
65.04% |
More |
5 miles |
37:50 |
7:34 |
63.41% |
More |
10k |
47:09 |
7:35 |
63.54% |
More |
10 miles |
1:18:03 |
7:48 |
63.46% |
More |
Half |
1:41:45 |
7:46 |
64.41% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:33 |
6:33 |
66.06 |
5km |
21:46 |
7:00 |
67.65 |
5M |
36:02 |
7:12 |
66.57 |
10km |
45:22 |
7:18 |
66.05 |
10M |
1:15:08 |
7:31 |
65.93 |
Half |
1:40:02 |
7:38 |
65.02 |
20M |
2:36:39 |
7:50 |
65.79 |
Mara |
3:28:33 |
7:58 |
65.90 |
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