Tue 31st Jan 2023 at 11:10am by 2old
Run > Long Run
-
Time
2:26:27
-
Miles
17.25
-
Min/mi
8:29
-
Pacing
4%
-
WAVA
67.80
-
Stride(cm)
116
-
Cals
2074
-
Cadence
163
-
Asc(m)
157
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:20(8:20/m) 122cal 7.21/7.78mph
2) 1m - 8:03(8:03/m) 122cal 7.45/8.25mph
3) 1m - 8:13(8:13/m) 115cal 7.29/7.87mph
4) 1m - 7:59(7:59/m) 123cal 7.51/7.89mph
5) 1m - 7:55(7:55/m) 123cal 7.57/7.81mph
6) 1m - 8:05(8:05/m) 123cal 7.42/7.72mph
7) 1m - 8:11(8:11/m) 119cal 7.33/7.93mph
8) 1m - 8:07(8:07/m) 118cal 7.39/8.33mph
9) 1m - 8:08(8:08/m) 123cal 7.38/7.83mph
10) 1m - 8:12(8:12/m) 118cal 7.31/7.76mph
11) 1m - 8:27(8:27/m) 117cal 7.1/9.2mph
12) 1m - 8:45(8:45/m) 119cal 6.86/7.6mph
13) 1m - 8:47(8:47/m) 122cal 6.83/8.79mph
14) 1m - 9:05(9:05/m) 119cal 6.6/7.53mph
15) 1m - 9:09(9:09/m) 120cal 6.56/7.45mph
16) 1m - 9:21(9:21/m) 120cal 6.41/7.31mph
17) 1m - 9:15(9:15/m) 121cal 6.49/7.87mph
18) 0.25m - 2:22(9:21/m) 30cal 6.42/7.24mph
8:20 8:03 8:13 7:59 7:55 8:05 8:11 8:07 8:08 8:12 8:27 8:45 8:47 9:05 9:09 9:21 9:15 2:22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:17 |
4:17 |
8:34 |
162 122-168 |
8/9 |
1.00 |
8:19 |
4:02 |
8:05 |
165 162-168 |
11/6 |
1.50 |
13:12 |
4:53 +52
|
9:45 |
165 122-170 |
13/2 |
2.00 |
17:14 |
4:01 |
8:03 |
166 162-170 |
15/8 |
2.50 |
21:50 |
4:37 +36
|
9:13 |
165 104-170 |
18/6 |
3.00 |
26:33 |
4:43 +30
|
9:26 |
166 162-168 |
11/7 |
3.50 |
30:35 |
4:02 |
8:04 |
166 164-170 |
8/8 |
4.00 |
34:50 |
4:15 +18
|
8:30 |
166 164-170 |
8/9 |
4.50 |
38:49 |
3:59 |
7:57 |
166 164-170 |
16/11 |
5.00 |
43:14 |
4:25 +28
|
8:50 |
167 164-170 |
12/8 |
5.50 |
47:29 |
4:15 +11
|
8:30 |
167 162-174 |
15/7 |
6.00 |
51:30 |
4:02 |
8:03 |
166 162-170 |
10/12 |
6.50 |
1:05:08 |
13:37 +9:40
|
27:15 |
168 162-174 |
10/10 |
7.00 |
1:09:22 |
4:14 |
8:29 |
167 164-170 |
0/18 |
7.50 |
1:13:38 |
4:16 +15
|
8:32 |
166 162-170 |
5/7 |
8.00 |
1:19:08 |
5:30 +1:24
|
11:00 |
165 162-168 |
4/11 |
8.50 |
1:23:12 |
4:04 |
8:08 |
165 162-168 |
6/6 |
9.00 |
1:27:52 |
4:40 +36
|
9:20 |
164 122-172 |
12/15 |
9.50 |
1:32:51 |
4:59 +54
|
9:59 |
164 122-168 |
15/14 |
10.00 |
1:37:19 |
4:28 +21
|
8:55 |
164 160-168 |
11/15 |
10.50 |
1:44:17 |
6:59 +2:38
|
13:57 |
164 120-172 |
27/26 |
11.00 |
1:49:42 |
5:25 +1:19
|
10:50 |
164 120-170 |
30/27 |
11.50 |
1:54:35 |
4:53 +28
|
9:46 |
163 120-174 |
22/18 |
12.00 |
1:59:16 |
4:41 +21
|
9:23 |
164 160-168 |
18/16 |
12.50 |
2:04:08 |
4:51 +33
|
9:42 |
163 120-168 |
20/23 |
13.00 |
2:08:37 |
4:29 |
8:58 |
163 156-168 |
15/18 |
13.50 |
2:14:35 |
5:58 +1:25
|
11:56 |
161 126-166 |
13/17 |
14.00 |
2:19:58 |
5:23 +51
|
10:46 |
163 160-168 |
18/18 |
14.50 |
2:30:14 |
10:17 +5:54
|
20:33 |
163 160-166 |
14/15 |
15.00 |
2:35:01 |
4:46 |
9:32 |
162 158-164 |
16/17 |
15.50 |
2:40:48 |
5:47 +1:19
|
11:34 |
163 120-168 |
17/19 |
16.00 |
2:45:40 |
4:53 |
9:45 |
161 158-166 |
15/22 |
16.50 |
2:51:04 |
5:24 +39
|
10:48 |
160 120-166 |
14/10 |
17.00 |
2:55:33 |
4:30 |
8:59 |
163 160-168 |
12/7 |
17.25 |
2:58:18 |
2:45 +22
|
10:50 |
162 158-166 |
8/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
82.7 |
164 |
17.2 |
2:24:26 |
9:25 |
Walk |
8.2 |
115 |
0 |
16:02 |
8:23:15 |
Pause |
9.1 |
- |
- |
17:50 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:36 |
47.87% |
More |
800m |
3:54 |
7:50 |
55.73% |
More |
1km |
4:54 |
7:52 |
57.85% |
More |
Mile |
7:54 |
7:54 |
61.08% |
More |
5k |
25:46 |
8:18 |
63.79% |
More |
5 miles |
42:19 |
8:28 |
63.61% |
More |
10k |
1:00:53 |
9:48 |
55.34% |
More |
10 miles |
1:37:10 |
9:43 |
57.48% |
More |
Half |
2:09:37 |
9:54 |
57.10% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:09 |
7:09 |
67.43 |
5km |
23:48 |
7:40 |
69.08 |
5M |
39:25 |
7:53 |
68.28 |
10km |
49:37 |
7:59 |
67.90 |
10M |
1:22:10 |
8:13 |
67.97 |
Half |
1:49:24 |
8:21 |
67.13 |
20M |
2:51:19 |
8:34 |
67.93 |
Mara |
3:48:05 |
8:42 |
68.04 |
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