Sun 3rd Apr 2016 at 8:00am by LouLou

Run > Long Run

Follow User
0 👍

Time
2:54:48
Miles
23.00
Min/mi
7:36
Pacing
67.9%
WAVA
66.92
Stride(cm)
120
Cals
2514
Cadence
176
Asc(m)
42
Hillscore
5
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:58(7:58/m) 109cal 7.53/8.01mph
2) 1m - 7:44(7:44/m) 110cal 7.76/7.93mph
3) 1m - 7:38(7:38/m) 110cal 7.86/8.6mph
4) 1m - 7:02(7:02/m) 107cal 8.53/8.89mph
5) 1m - 7:29(7:29/m) 111cal 8.01/8.54mph
6) 1m - 7:47(7:47/m) 110cal 7.71/8.79mph
7) 1m - 7:33(7:33/m) 109cal 7.95/8.25mph
8) 1m - 7:27(7:27/m) 109cal 8.06/9.25mph
9) 1m - 7:30(7:30/m) 109cal 8/8.62mph
10) 1m - 7:31(7:31/m) 109cal 7.98/8.56mph
11) 1m - 7:43(7:43/m) 109cal 7.78/8.22mph
12) 1m - 7:41(7:41/m) 109cal 7.81/10.37mph
13) 1m - 7:13(7:13/m) 109cal 8.32/10.65mph
14) 1m - 7:11(7:11/m) 109cal 8.35/9.48mph
15) 1m - 7:34(7:34/m) 110cal 7.94/9.08mph
16) 1m - 7:45(7:45/m) 110cal 7.75/8.6mph
17) 1m - 7:20(7:20/m) 108cal 8.19/9.14mph
18) 1m - 7:32(7:32/m) 110cal 7.97/8.5mph
19) 1m - 7:51(7:51/m) 107cal 7.65/9.16mph
20) 1m - 7:38(7:38/m) 111cal 7.87/9mph
21) 1m - 7:52(7:52/m) 110cal 7.63/8.56mph
22) 1m - 7:52(7:52/m) 109cal 7.63/8.01mph
23) 1m - 7:59(7:59/m) 110cal 7.52/7.89mph
24) 0m - 2(5:42/m) 10.52/7.41mph

7:58 7:44 7:38 7:02 7:29 7:47 7:33 7:27 7:30 7:31 7:43 7:41 7:13 7:11 7:34 7:45 7:20 7:32 7:51 7:38 7:52 7:52 7:59 2

Pace

29%

62%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:20	8:20	8:20	174 120-182	4/11
2.00	16:04	7:44	7:44	177 120-184	0/0
3.00	25:25	9:21	9:21	182 116-190	29/6
4.00	32:27	7:02	7:02	186 172-190	3/23
5.00	39:56	7:29	7:29	180 120-188	3/14
6.00	47:49	7:53	7:53	175 120-186	6/2
7.00	55:21	7:33	7:33	176 120-190	7/6
8.00	1:02:48	7:27	7:27	179 120-190	14/15
9.00	1:10:18	7:30	7:30	182 120-188	5/5
10.00	1:17:53	7:35	7:35	178 120-186	8/9
11.00	1:25:36	7:43	7:43	164 120-182	10/2
12.00	1:33:17	7:41	7:41	170 120-184	8/10
13.00	1:40:30	7:13	7:13	183 120-194	5/7
14.00	1:47:40	7:11	7:11	185 170-194	8/9
15.00	1:55:42	8:01	8:01	182 170-186	6/13
16.00	2:04:17	8:36	8:36	180 120-188	7/2
17.00	2:11:37	7:20	7:20	181 120-188	6/4
18.00	2:19:09	7:32	7:32	172 120-186	8/5
19.00	2:28:37	9:28	9:28	176 120-186	22/8
20.00	2:36:15	7:38	7:38	168 120-184	9/4
21.00	2:45:47	9:32	9:32	162 120-182	1/32
22.00	2:54:41	8:54	8:54	163 120-178	7/1
23.00	3:03:12	8:32	8:32	171 120-180	5/3

Elevation

Asc 42m, Range 34m, Flat prediction 2:54:31

Elevation Graph

Biggest Climbs (m)	Min/mi
28 1.2%	7:48
12 1.7%	7:38
12 1.6%	7:31
See your biggest climbs

Cadence

176 (194 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.1	180	21.1	2:41:28	7:38
Walk	10.3	120	1.9	18:52	10:08
Still	1.6	-	-	2:53	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:34	49.00%	More
800m	3:19	6:41	56.80%	More
1km	4:10	6:43	59.03%	More
Mile	6:57	6:57	60.69%	More
5k	22:42	7:18	64.97%	More
5 miles	37:12	7:26	64.31%	More
10k	46:16	7:27	64.59%	More
10 miles	1:14:56	7:30	65.63%	More
Half	1:38:24	7:31	65.68%	More
20 miles	2:36:15	7:49	64.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:18	6:18	67.00
5km	20:56	6:44	70.45
5M	34:41	6:56	68.98
10km	43:39	7:01	68.46
10M	1:12:18	7:14	68.01
Half	1:36:15	7:21	66.69
20M	2:30:44	7:32	67.04
Mara	3:20:41	7:40	66.76

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry