Sun 29th Aug 2021 at 10:19am by deanobeano
Run > Long Run
Good
-
Time
2:22:47
-
Miles
20.10
-
Min/mi
7:06
-
Pacing
94%
-
WAVA
65.37
-
Stride(cm)
123
-
Cals
1971
-
Cadence
184
-
Asc(m)
397
-
Hillscore
11
-
Surface
Road
Notes & Comments
20 mile with 4@mp from 15 miles. Ran first 15 with Canton then rest on my own.
===
1) 1m - 7:21(7:21/m) 98cal 8.17/8.68mph
2) 1m - 7:26(7:26/m) 100cal 8.08/8.52mph
3) 1m - 7:18(7:18/m) 98cal 8.23/8.54mph
4) 1m - 7:24(7:24/m) 99cal 8.1/8.37mph
5) 1m - 7:11(7:11/m) 98cal 8.35/9.25mph
6) 1m - 7:15(7:15/m) 98cal 8.28/8.52mph
7) 1m - 7:09(7:09/m) 98cal 8.4/8.97mph
8) 1m - 7:26(7:26/m) 98cal 8.07/8.87mph
9) 1m - 7:22(7:22/m) 99cal 8.15/8.72mph
10) 1m - 7:07(7:07/m) 98cal 8.43/8.7mph
11) 1m - 7:01(7:01/m) 97cal 8.55/8.93mph
12) 1m - 7:11(7:11/m) 98cal 8.35/8.56mph
13) 1m - 7:22(7:22/m) 99cal 8.14/8.52mph
14) 1m - 7:10(7:10/m) 97cal 8.38/8.85mph
15) 1m - 7:15(7:15/m) 98cal 8.27/8.66mph
16) 1m - 6:32(6:32/m) 98cal 9.19/9.39mph
17) 1m - 6:34(6:34/m) 98cal 9.14/9.2mph
18) 1m - 6:23(6:23/m) 97cal 9.41/9.62mph
19) 1m - 6:12(6:12/m) 96cal 9.67/9.91mph
20) 1m - 7:27(7:27/m) 99cal 8.06/9.66mph
21) 0.1m - 44(7:11/m) 10cal 8.35/8.41mph
7:21 7:26 7:18 7:24 7:11 7:15 7:09 7:26 7:22 7:07 7:01 7:11 7:22 7:10 7:15 6:32 6:34 6:23 6:12 7:27 44
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 1.00 |
7:20 |
7:20 |
7:20 |
182 118-188 |
24/21 |
| 2.00 |
14:46 |
7:26 |
7:26 |
184 180-188 |
52/30 |
| 3.00 |
22:04 |
7:18 |
7:18 |
184 170-190 |
36/38 |
| 4.00 |
29:28 |
7:24 |
7:24 |
184 170-188 |
46/27 |
| 5.00 |
36:39 |
7:11 |
7:11 |
184 180-188 |
27/40 |
| 6.00 |
43:54 |
7:15 |
7:15 |
184 180-190 |
25/29 |
| 7.00 |
51:02 |
7:09 |
7:09 |
184 180-190 |
25/34 |
| 8.00 |
58:28 |
7:26 |
7:26 |
183 174-192 |
22/23 |
| 9.00 |
1:05:50 |
7:22 |
7:22 |
183 178-188 |
23/23 |
| 10.00 |
1:12:57 |
7:07 |
7:07 |
184 180-188 |
33/26 |
| 11.00 |
1:19:58 |
7:01 |
7:01 |
184 172-188 |
21/26 |
| 12.00 |
1:27:10 |
7:11 |
7:11 |
183 92-188 |
25/31 |
| 13.00 |
1:34:32 |
7:22 |
7:22 |
184 180-190 |
32/24 |
| 14.00 |
1:41:41 |
7:10 |
7:10 |
185 182-188 |
25/31 |
| 15.00 |
1:48:57 |
7:15 |
7:15 |
185 180-192 |
24/22 |
| 16.00 |
1:55:29 |
6:32 |
6:32 |
184 182-188 |
15/17 |
| 17.00 |
2:02:02 |
6:34 |
6:34 |
183 180-186 |
20/16 |
| 18.00 |
2:08:25 |
6:23 |
6:23 |
184 180-190 |
24/23 |
| 19.00 |
2:14:37 |
6:12 |
6:12 |
184 172-188 |
25/29 |
| 20.00 |
2:22:04 |
7:27 |
7:27 |
183 172-186 |
36/33 |
| 20.10 |
2:22:48 |
44 |
7:19 |
182 180-186 |
1/2 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
24 8.0% |
7:48
|
|
13 2.3% |
7:26
|
|
13 8.2% |
7:32
|
|
12 5.3% |
7:39
|
|
12 5.1% |
7:37
|
|
11 3.9% |
7:16
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.9 |
183 |
20.1 |
2:22:40 |
7:06 |
| Walk |
0.1 |
109 |
0 |
8 |
8:31 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:31 |
6:07 |
49.86% |
More |
| 800m |
3:04 |
6:10 |
56.68% |
More |
| 1km |
3:50 |
6:10 |
59.40% |
More |
| Mile |
6:12 |
6:12 |
63.32% |
More |
| 5k |
19:51 |
6:23 |
67.19% |
More |
| 5 miles |
32:56 |
6:35 |
65.74% |
More |
| 10k |
41:41 |
6:42 |
64.85% |
More |
| 10 miles |
1:08:47 |
6:53 |
64.90% |
More |
| Half |
1:31:27 |
6:59 |
64.56% |
More |
| 20 miles |
2:22:01 |
7:06 |
65.37% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:24 |
5:24 |
72.67 |
| 5km |
18:37 |
6:00 |
71.63 |
| 5M |
31:17 |
6:15 |
69.19 |
| 10km |
39:39 |
6:23 |
68.17 |
| 10M |
1:06:39 |
6:40 |
66.97 |
| Half |
1:29:29 |
6:50 |
65.47 |
| 20M |
2:22:00 |
7:06 |
65.38 |
| Mara |
3:10:41 |
7:17 |
64.92 |
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