Sun 23rd May 2021 at 2:00pm by deanobeano
Run > Long Run
- Good
-
Time
1:40:01
-
Miles
13.73
-
Min/mi
7:17
-
Pacing
97%
-
WAVA
62.07
-
Stride(cm)
124
-
Cals
1350
-
Cadence
178
-
Asc(m)
293
-
Hillscore
6
-
Surface
Road
Notes & Comments
Long run on own. Felt great throughout except fo the last two miles as legs began to tire and tightness in right leg.
===
1) 1m - 7:15(7:15/m) 98cal 8.27/8.58mph
2) 1m - 7:25(7:25/m) 99cal 8.09/8.58mph
3) 1m - 7:17(7:17/m) 98cal 8.24/8.47mph
4) 1m - 7:28(7:28/m) 99cal 8.04/8.27mph
5) 1m - 7:15(7:15/m) 98cal 8.28/8.54mph
6) 1m - 7:15(7:15/m) 99cal 8.28/8.58mph
7) 1m - 7:02(7:02/m) 97cal 8.54/8.75mph
8) 1m - 7:09(7:09/m) 97cal 8.4/8.62mph
9) 1m - 7:12(7:12/m) 98cal 8.34/8.68mph
10) 1m - 7:15(7:15/m) 98cal 8.27/8.35mph
11) 1m - 7:22(7:22/m) 99cal 8.15/8.25mph
12) 1m - 7:21(7:21/m) 99cal 8.16/8.25mph
13) 1m - 7:24(7:24/m) 99cal 8.11/8.2mph
14) 0.73m - 5:22(7:24/m) 72cal 8.11/8.29mph
7:15 7:25 7:17 7:28 7:15 7:15 7:02 7:09 7:12 7:15 7:22 7:21 7:24 5:22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:33 |
3:33 |
7:07 |
181 178-186 |
13/15 |
1.00 |
7:15 |
3:41 |
7:23 |
179 176-184 |
11/9 |
1.50 |
10:55 |
3:40 |
7:20 |
177 90-184 |
13/15 |
2.00 |
14:40 |
3:45 |
7:30 |
180 176-184 |
26/13 |
2.50 |
18:16 |
3:36 |
7:11 |
179 176-184 |
20/15 |
3.00 |
21:57 |
3:41 |
7:22 |
178 176-180 |
20/14 |
3.50 |
25:44 |
3:47 |
7:34 |
178 176-184 |
34/16 |
4.00 |
29:25 |
3:41 |
7:22 |
178 174-182 |
10/13 |
4.50 |
33:01 |
3:36 |
7:12 |
177 174-180 |
8/21 |
5.00 |
36:40 |
3:39 |
7:18 |
177 174-180 |
12/20 |
5.50 |
40:16 |
3:37 |
7:13 |
177 174-182 |
20/19 |
6.00 |
43:54 |
3:38 |
7:17 |
177 174-180 |
15/15 |
6.50 |
47:23 |
3:29 |
6:58 |
177 174-182 |
18/22 |
7.00 |
50:56 |
3:33 |
7:05 |
177 174-182 |
14/19 |
7.50 |
54:31 |
3:35 |
7:10 |
178 174-182 |
12/18 |
8.00 |
58:05 |
3:33 |
7:07 |
177 174-182 |
16/18 |
8.50 |
1:01:41 |
3:36 |
7:12 |
178 174-190 |
22/17 |
9.00 |
1:05:16 |
3:36 |
7:11 |
177 174-180 |
12/18 |
9.50 |
1:08:54 |
3:38 |
7:16 |
176 174-180 |
9/14 |
10.00 |
1:12:32 |
3:37 |
7:15 |
177 174-182 |
11/10 |
10.50 |
1:16:12 |
3:41 |
7:21 |
177 174-180 |
8/10 |
11.00 |
1:19:53 |
3:41 |
7:22 |
178 176-184 |
7/7 |
11.50 |
1:23:33 |
3:40 |
7:19 |
178 176-180 |
8/7 |
12.00 |
1:27:14 |
3:41 |
7:23 |
176 174-178 |
8/8 |
12.50 |
1:30:58 |
3:43 |
7:27 |
176 172-182 |
9/13 |
13.00 |
1:34:39 |
3:41 |
7:21 |
177 174-180 |
16/11 |
13.50 |
1:38:20 |
3:42 |
7:24 |
178 174-182 |
13/10 |
13.73 |
1:40:01 |
1:41 |
7:25 |
178 174-180 |
3/9 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:50 |
44.61% |
More |
800m |
3:27 |
6:56 |
50.47% |
More |
1km |
4:19 |
6:57 |
52.70% |
More |
Mile |
7:02 |
7:02 |
55.85% |
More |
5k |
22:08 |
7:07 |
60.25% |
More |
5 miles |
35:49 |
7:10 |
60.42% |
More |
10k |
44:40 |
7:11 |
60.51% |
More |
10 miles |
1:12:31 |
7:15 |
61.56% |
More |
Half |
1:35:24 |
7:17 |
61.89% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:44 |
5:44 |
68.45 |
5km |
19:46 |
6:22 |
67.46 |
5M |
33:13 |
6:39 |
65.16 |
10km |
42:06 |
6:47 |
64.20 |
10M |
1:10:46 |
7:05 |
63.08 |
Half |
1:35:01 |
7:15 |
61.66 |
20M |
2:30:47 |
7:32 |
61.57 |
Mara |
3:22:28 |
7:44 |
61.14 |
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