Wed 30th Dec 2020 at 10:00am by H2O
Run > Long Run
- snow
-
Time
1:38:59
-
Miles
7.46
-
Min/mi
13:16
-
Pacing
43%
-
WAVA
43.18
-
Stride(cm)
72
-
Cals
691
-
Cadence
169
-
Asc(m)
253
-
Surface
Trail
Notes & Comments
Split Summary
===
1) 1km - 7:38(7:38/km) 58cal 7.86/11.39kmph
2) 1km - 6:51(6:51/km) 55cal 8.76/9.64kmph
3) 1km - 6:42(6:42/km) 61cal 8.95/10.18kmph
4) 1km - 8:24(8:24/km) 56cal 7.14/10.08kmph
5) 1km - 9:08(9:08/km) 60cal 6.56/10.04kmph
6) 1km - 10:01(10:01/km) 51cal 5.99/9.51kmph
7) 1km - 8:04(8:04/km) 57cal 7.43/10.61kmph
8) 1km - 8:09(8:09/km) 58cal 7.36/10.21kmph
9) 1km - 8:15(8:15/km) 61cal 7.27/9.77kmph
10) 1km - 9:08(9:08/km) 56cal 6.57/10.58kmph
11) 1km - 9:43(9:43/km) 56cal 6.17/9.81kmph
12) 1km - 6:55(6:55/km) 62cal 8.68/10.41kmph
7:38 6:51 6:42 8:24 9:08 10:01 8:04 8:09 8:15 9:08 9:43 6:55
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
3:20 |
3:20 +4
|
13:22 |
168 134-182 |
0.50 |
9:26 |
6:05 +3:40
|
24:20 |
177 114-186 |
0.75 |
12:46 |
3:21 |
13:23 |
168 116-184 |
1.00 |
15:42 |
2:55 |
11:42 |
178 168-184 |
1.25 |
18:19 |
2:37 |
10:29 |
183 180-186 |
1.50 |
20:53 |
2:34 |
10:16 |
186 180-188 |
1.75 |
23:23 |
2:30 |
10:01 |
184 178-186 |
2.00 |
28:43 |
5:19 +2:24
|
21:17 |
178 116-186 |
2.25 |
32:12 |
3:30 |
13:59 |
167 100-186 |
2.50 |
36:32 |
4:20 +42
|
17:19 |
171 114-188 |
2.75 |
40:42 |
4:10 +1:08
|
16:40 |
180 172-188 |
3.00 |
44:51 |
4:09 |
16:38 |
139 106-192 |
3.25 |
49:55 |
5:04 +36
|
20:14 |
136 108-186 |
3.50 |
55:21 |
5:26 +59
|
21:43 |
151 86-178 |
3.75 |
1:00:21 |
5:00 +1:41
|
20:02 |
171 102-188 |
4.00 |
1:06:15 |
5:54 +2:32
|
23:35 |
168 116-188 |
4.25 |
1:09:46 |
3:31 +29
|
14:04 |
178 116-190 |
4.50 |
1:13:00 |
3:15 |
12:58 |
176 120-188 |
4.75 |
1:17:46 |
4:46 +1:07
|
19:05 |
166 116-182 |
5.00 |
1:21:45 |
3:59 +1:07
|
15:56 |
174 158-186 |
5.25 |
1:24:26 |
2:41 |
10:43 |
182 178-186 |
5.50 |
1:33:05 |
8:39 +4:44
|
34:34 |
174 116-246 |
5.75 |
1:38:47 |
5:43 +46
|
22:50 |
155 104-184 |
6.00 |
1:43:16 |
4:29 +1:39
|
17:57 |
179 126-190 |
6.25 |
1:47:29 |
4:13 +55
|
16:52 |
171 128-190 |
6.50 |
1:53:16 |
5:47 +1:55
|
23:08 |
164 112-178 |
6.75 |
1:57:33 |
4:17 +46
|
17:08 |
166 104-186 |
7.00 |
2:00:49 |
3:16 |
13:04 |
181 110-188 |
7.25 |
2:03:49 |
2:59 |
11:57 |
172 108-188 |
7.46 |
2:06:15 |
2:26 |
11:46 |
179 162-188 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
80.0 |
177 |
6.8 |
1:40:36 |
15:01 |
Walk |
18.5 |
117 |
0.6 |
23:42 |
36:37 |
Still |
0.2 |
- |
- |
15 |
- |
Pause |
1.3 |
- |
- |
1:42 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:19 |
9:19 |
43.45% |
More |
800m |
5:03 |
10:09 |
44.22% |
More |
1km |
6:18 |
10:09 |
46.05% |
More |
Mile |
10:34 |
10:34 |
46.67% |
More |
5k |
45:35 |
14:40 |
37.81% |
More |
5 miles |
1:17:22 |
15:28 |
36.40% |
More |
10k |
1:45:28 |
16:58 |
33.45% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:46 |
11:46 |
41.92 |
5km |
39:07 |
12:35 |
44.06 |
5M |
1:04:46 |
12:57 |
43.48 |
10km |
1:21:33 |
13:07 |
43.25 |
10M |
2:15:02 |
13:30 |
43.10 |
Half |
2:59:47 |
13:43 |
42.31 |
20M |
4:41:33 |
14:05 |
42.58 |
Mara |
6:14:51 |
14:18 |
42.40 |
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