Sun 17th Nov 2019 at 7:00am by H2O
Run > Medium Long Run
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Time
1:39:07
-
Miles 9.36
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Min/mi 10:35
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Pacing
39%
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WAVA
54.18
-
Stride(cm)
84
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Cals
907
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Cadence
182
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Surface
Trail
Notes & Comments
Split Summary
===
1) 1km - 6:37(6:37/km) 61cal 9.08/9.81kmph
2) 1km - 6:43(6:43/km) 62cal 8.93/9.94kmph
3) 1km - 6:37(6:37/km) 59cal 9.06/10.18kmph
4) 1km - 6:18(6:18/km) 60cal 9.53/10.11kmph
5) 1km - 6:38(6:38/km) 61cal 9.05/10.55kmph
6) 1km - 6:38(6:38/km) 61cal 9.05/10.25kmph
7) 1km - 6:38(6:38/km) 61cal 9.04/10.04kmph
8) 1km - 6:22(6:22/km) 60cal 9.42/9.94kmph
9) 1km - 7:20(7:20/km) 60cal 8.19/9.47kmph
10) 1km - 6:20(6:20/km) 61cal 9.47/10.52kmph
11) 1km - 6:40(6:40/km) 61cal 9/10.28kmph
12) 1km - 6:27(6:27/km) 57cal 9.31/9.84kmph
13) 1km - 6:00(6:00/km) 61cal 9.99/10.95kmph
14) 1km - 6:07(6:07/km) 60cal 9.82/10.25kmph
15) 1km - 7:20(7:20/km) 59cal 8.18/9.71kmph
16) 0.06km - 22(6:05/km) 3cal 9.86/9.74kmph
===
1) 1km - 6:37(6:37/km) 61cal 9.08/9.81kmph
2) 1km - 6:43(6:43/km) 62cal 8.93/9.94kmph
3) 1km - 6:37(6:37/km) 59cal 9.06/10.18kmph
4) 1km - 6:18(6:18/km) 60cal 9.53/10.11kmph
5) 1km - 6:38(6:38/km) 61cal 9.05/10.55kmph
6) 1km - 6:38(6:38/km) 61cal 9.05/10.25kmph
7) 1km - 6:38(6:38/km) 61cal 9.04/10.04kmph
8) 1km - 6:22(6:22/km) 60cal 9.42/9.94kmph
9) 1km - 7:20(7:20/km) 60cal 8.19/9.47kmph
10) 1km - 6:20(6:20/km) 61cal 9.47/10.52kmph
11) 1km - 6:40(6:40/km) 61cal 9/10.28kmph
12) 1km - 6:27(6:27/km) 57cal 9.31/9.84kmph
13) 1km - 6:00(6:00/km) 61cal 9.99/10.95kmph
14) 1km - 6:07(6:07/km) 60cal 9.82/10.25kmph
15) 1km - 7:20(7:20/km) 59cal 8.18/9.71kmph
16) 0.06km - 22(6:05/km) 3cal 9.86/9.74kmph
6:37 6:43 6:37 6:18 6:38 6:38 6:38 6:22 7:20 6:20 6:40 6:27 6:00 6:07 7:20 22
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. |
---|---|---|---|---|
0.13 | 1:24 | 1:24 | 11:15 | 179 172-182 |
0.25 | 2:47 | 1:23 | 11:02 | 181 178-184 |
0.38 | 4:03 | 1:16 | 10:08 | 184 180-190 |
0.50 | 5:22 | 1:19 | 10:28 | 181 178-182 |
0.63 | 6:38 | 1:16 | 10:10 | 185 176-188 |
0.75 | 8:02 | 1:24 | 11:09 | 182 162-186 |
0.88 | 9:20 | 1:19 | 10:32 | 182 178-184 |
1.00 | 10:38 | 1:17 | 10:16 | 183 180-184 |
1.13 | 11:59 | 1:22 | 10:55 | 181 168-184 |
1.25 | 13:31 | 1:31 | 12:11 | 178 168-182 |
1.38 | 14:51 | 1:21 | 10:44 | 182 170-186 |
1.50 | 16:07 | 1:15 | 10:02 | 184 184-186 |
1.63 | 17:28 | 1:22 | 10:54 | 183 180-186 |
1.75 | 18:43 | 1:14 | 9:56 | 183 182-186 |
1.88 | 20:03 | 1:20 | 10:39 | 184 182-186 |
2.00 | 21:20 | 1:17 | 10:18 | 183 182-186 |
2.13 | 22:39 | 1:19 | 10:32 | 183 180-184 |
2.25 | 23:55 | 1:16 | 10:10 | 182 180-184 |
2.38 | 25:11 | 1:16 | 10:07 | 184 182-186 |
2.50 | 26:24 | 1:13 | 9:44 | 183 182-184 |
2.63 | 27:36 | 1:12 | 9:37 | 183 182-184 |
2.75 | 29:48 | 2:12 +58 | 17:33 | 184 180-186 |
2.88 | 31:07 | 1:19 | 10:31 | 186 182-188 |
3.00 | 32:39 | 1:32 | 12:19 | 173 150-182 |
3.13 | 34:01 | 1:22 | 10:56 | 182 178-186 |
3.25 | 35:21 | 1:20 | 10:40 | 183 180-184 |
3.38 | 36:41 | 1:20 | 10:41 | 184 180-186 |
3.50 | 37:58 | 1:17 | 10:17 | 184 182-186 |
3.63 | 39:16 | 1:18 | 10:21 | 184 180-186 |
3.75 | 40:41 | 1:25 | 11:24 | 179 156-186 |
3.88 | 42:00 | 1:19 | 10:30 | 183 180-184 |
4.00 | 43:28 | 1:28 | 11:42 | 182 168-186 |
4.13 | 44:46 | 1:18 | 10:27 | 184 180-186 |
4.25 | 46:06 | 1:20 | 10:42 | 182 172-186 |
4.38 | 47:21 | 1:15 | 9:57 | 184 182-186 |
4.50 | 48:36 | 1:15 | 10:03 | 182 180-184 |
4.63 | 49:50 | 1:14 | 9:49 | 183 180-186 |
4.75 | 51:14 | 1:24 | 11:11 | 181 174-184 |
4.88 | 52:31 | 1:18 | 10:22 | 183 180-184 |
5.00 | 53:54 | 1:23 | 11:02 | 179 164-184 |
5.13 | 1:00:33 | 6:39 +5:16 | 53:11 | 182 180-184 |
5.25 | 1:02:04 | 1:31 | 12:04 | 177 154-184 |
5.38 | 1:03:32 | 1:29 | 11:49 | 181 176-184 |
5.50 | 1:05:08 | 1:35 | 12:42 | 174 162-186 |
5.63 | 1:06:25 | 1:18 | 10:22 | 186 182-190 |
5.75 | 1:07:42 | 1:17 | 10:16 | 185 180-188 |
5.88 | 1:09:02 | 1:20 | 10:40 | 185 180-188 |
6.00 | 1:10:17 | 1:15 | 9:58 | 184 180-186 |
6.13 | 1:11:30 | 1:13 | 9:42 | 185 180-188 |
6.25 | 1:12:47 | 1:18 | 10:22 | 185 182-188 |
6.38 | 1:13:59 | 1:12 | 9:35 | 184 182-188 |
6.50 | 1:15:24 | 1:24 | 11:16 | 182 180-184 |
6.63 | 1:16:49 | 1:25 | 11:18 | 180 174-184 |
6.75 | 1:18:09 | 1:20 | 10:40 | 183 180-186 |
6.87 | 1:19:29 | 1:21 | 10:46 | 183 178-186 |
7.00 | 1:20:49 | 1:20 | 10:38 | 182 178-184 |
7.12 | 1:23:00 | 2:11 +52 | 17:30 | 176 116-184 |
7.25 | 1:24:21 | 1:21 | 10:45 | 184 182-186 |
7.37 | 1:25:35 | 1:14 | 9:49 | 184 182-186 |
7.50 | 1:26:47 | 1:13 | 9:43 | 183 178-186 |
7.62 | 1:28:00 | 1:12 | 9:39 | 182 178-184 |
7.75 | 1:29:13 | 1:13 | 9:44 | 182 180-184 |
7.87 | 1:30:22 | 1:10 | 9:17 | 183 180-184 |
8.00 | 1:31:36 | 1:14 | 9:52 | 184 180-186 |
8.12 | 1:32:50 | 1:14 | 9:53 | 183 182-186 |
8.25 | 1:34:04 | 1:13 | 9:46 | 184 182-186 |
8.37 | 1:35:17 | 1:14 | 9:48 | 183 182-186 |
8.50 | 1:36:32 | 1:15 | 9:58 | 184 182-188 |
8.62 | 1:37:44 | 1:12 | 9:35 | 183 180-186 |
8.75 | 1:38:59 | 1:15 | 10:01 | 183 178-186 |
8.87 | 1:40:38 | 1:39 | 13:09 | 174 156-186 |
9.00 | 1:41:57 | 1:20 | 10:38 | 177 170-182 |
9.12 | 1:43:42 | 1:45 +4 | 13:56 | 176 154-186 |
9.25 | 1:45:08 | 1:26 | 11:31 | 180 170-184 |
9.36 | 1:46:16 | 1:08 | 10:24 | 182 176-184 |
Cadence
182 (190 max)
Stride Length: 84cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 94.2 | 181 | 9.4 | 1:40:05 | 10:42 |
Walk | 5.8 | 116 | 0 | 6:11 | 40:25:18 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:16 | 9:16 | 52.64 |
5km | 30:48 | 9:55 | 55.33 |
5M | 51:00 | 10:12 | 54.58 |
10km | 1:04:12 | 10:20 | 54.30 |
10M | 1:46:19 | 10:38 | 54.08 |
Half | 2:21:33 | 10:48 | 53.08 |
20M | 3:41:40 | 11:05 | 53.39 |
Mara | 4:55:07 | 11:16 | 53.16 |
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