Tue 24th Jan 2023 at 1:05pm by 2old
Run > Long Run
-
Time
2:18:40
-
Miles
17.00
-
Min/mi
8:09
-
Pacing
46%
-
WAVA
70.50
-
Stride(cm)
120
-
Cals
2005
-
Cadence
164
-
Asc(m)
97
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:19(8:19/m) 121cal 7.22/7.87mph
2) 1m - 8:05(8:05/m) 122cal 7.42/7.66mph
3) 1m - 7:56(7:56/m) 116cal 7.56/8.62mph
4) 1m - 8:01(8:01/m) 118cal 7.49/7.97mph
5) 1m - 8:01(8:01/m) 117cal 7.48/8.14mph
6) 1m - 8:03(8:03/m) 113cal 7.45/7.97mph
7) 1m - 8:08(8:08/m) 122cal 7.38/7.95mph
8) 1m - 8:13(8:13/m) 122cal 7.3/7.7mph
9) 1m - 8:04(8:04/m) 116cal 7.44/7.74mph
10) 1m - 8:06(8:06/m) 122cal 7.41/7.78mph
11) 1m - 8:12(8:12/m) 120cal 7.31/7.87mph
12) 1m - 7:57(7:57/m) 110cal 7.55/7.95mph
13) 1m - 8:09(8:09/m) 121cal 7.37/7.68mph
14) 1m - 8:15(8:15/m) 120cal 7.27/7.87mph
15) 1m - 8:22(8:22/m) 112cal 7.17/7.51mph
16) 1m - 8:19(8:19/m) 115cal 7.22/9.1mph
17) 1m - 8:27(8:27/m) 118cal 7.09/7.87mph
18) 0m - 2(8:16/m) 7.25/7.39mph
8:19 8:05 7:56 8:01 8:01 8:03 8:08 8:13 8:04 8:06 8:12 7:57 8:09 8:15 8:22 8:19 8:27 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:14 |
4:14 |
8:28 |
164 160-168 |
2/10 |
1.00 |
9:08 |
4:54 +50
|
9:49 |
163 120-170 |
3/9 |
1.50 |
13:12 |
4:04 |
8:07 |
165 162-168 |
6/4 |
2.00 |
17:13 |
4:01 |
8:02 |
164 162-170 |
3/5 |
2.50 |
21:34 |
4:21 +20
|
8:43 |
165 162-170 |
5/1 |
3.00 |
25:55 |
4:20 +28
|
8:41 |
164 120-170 |
3/4 |
3.50 |
30:07 |
4:12 +12
|
8:25 |
165 162-170 |
5/3 |
4.00 |
34:21 |
4:14 +13
|
8:27 |
165 162-170 |
6/1 |
4.50 |
39:04 |
4:43 +44
|
9:27 |
166 156-172 |
7/4 |
5.00 |
44:42 |
5:37 +1:36
|
11:15 |
165 120-170 |
12/2 |
5.50 |
49:12 |
4:30 +33
|
9:00 |
165 104-174 |
3/6 |
6.00 |
54:41 |
5:30 +1:23
|
10:59 |
165 120-170 |
9/8 |
6.50 |
58:49 |
4:08 |
8:15 |
165 162-172 |
11/2 |
7.00 |
1:03:13 |
4:24 +24
|
8:48 |
165 162-168 |
3/4 |
7.50 |
1:07:19 |
4:07 |
8:13 |
164 162-170 |
5/2 |
8.00 |
1:11:57 |
4:38 +32
|
9:16 |
165 162-170 |
10/2 |
8.50 |
1:18:35 |
6:37 +2:32
|
13:15 |
165 162-168 |
5/8 |
9.00 |
1:23:14 |
4:40 +41
|
9:20 |
166 162-172 |
3/5 |
9.50 |
1:27:23 |
4:09 |
8:17 |
166 162-172 |
1/8 |
10.00 |
1:31:55 |
4:32 +34
|
9:04 |
166 162-170 |
4/4 |
10.50 |
1:36:24 |
4:29 +21
|
8:58 |
165 162-168 |
4/4 |
11.00 |
1:40:41 |
4:18 +12
|
8:35 |
165 162-170 |
6/4 |
11.50 |
1:45:42 |
5:01 +1:03
|
10:02 |
166 162-172 |
1/8 |
12.00 |
1:53:38 |
7:56 +4:03
|
15:52 |
166 160-170 |
1/8 |
12.50 |
1:58:04 |
4:26 +19
|
8:52 |
165 162-170 |
2/8 |
13.00 |
2:02:58 |
4:53 +46
|
9:47 |
166 160-170 |
6/3 |
13.50 |
2:07:26 |
4:28 +21
|
8:57 |
165 160-172 |
6/2 |
14.00 |
2:11:58 |
4:32 +24
|
9:05 |
166 162-168 |
1/5 |
14.50 |
2:17:09 |
5:10 +1:01
|
10:20 |
164 120-168 |
6/2 |
15.00 |
2:24:20 |
7:12 +3:02
|
14:24 |
164 122-172 |
3/5 |
15.50 |
2:30:01 |
5:41 +1:28
|
11:22 |
165 162-172 |
7/3 |
16.00 |
2:34:10 |
4:09 |
8:17 |
165 160-170 |
1/5 |
16.50 |
2:39:38 |
5:28 +1:19
|
10:56 |
164 162-170 |
5/4 |
17.00 |
2:44:47 |
5:09 +50
|
10:18 |
165 160-172 |
10/1 |
17.00 |
2:44:49 |
2 |
10:48 |
166 166-166 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
84.6 |
165 |
17 |
2:18:28 |
8:31 |
Walk |
11.8 |
109 |
0 |
20:13 |
12:35:39 |
Pause |
3.6 |
- |
- |
6:08 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:36 |
47.87% |
More |
800m |
3:54 |
7:51 |
55.64% |
More |
1km |
4:59 |
8:01 |
56.87% |
More |
Mile |
8:02 |
8:02 |
60.06% |
More |
5k |
26:02 |
8:23 |
63.14% |
More |
5 miles |
44:39 |
8:56 |
60.27% |
More |
10k |
55:47 |
8:59 |
60.40% |
More |
10 miles |
1:31:30 |
9:09 |
61.03% |
More |
Half |
2:03:46 |
9:27 |
59.80% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:53 |
6:53 |
70.04 |
5km |
22:53 |
7:22 |
71.85 |
5M |
37:54 |
7:35 |
71.02 |
10km |
47:43 |
7:41 |
70.61 |
10M |
1:19:01 |
7:54 |
70.68 |
Half |
1:45:12 |
8:02 |
69.81 |
20M |
2:44:44 |
8:14 |
70.65 |
Mara |
3:39:20 |
8:22 |
70.75 |
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