Sun 7th May 2017 at 9:00am by Hawkins

Run > Race

Not good

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Time
1:36:09
Miles
13.16
Min/mi
7:18
Pacing
96%
WAVA
61.70
Stride(cm)
120
Cals
1664
Cadence
184
BPM
173
%MHR
83.2
B/mi
1265
Asc(m)
42
Surface
Road

Notes & Comments

A long overdue half marathon pb, on the terminally dull North Lincs course. I was still recovering from a cold, so this could have been about a minute better in ideal circumstances, but alas, running is seldom kind. It was a case of hanging on for grim death from 5 miles onwards, with cramp a lurking menace.

Split Summary
===
1) 1m - 7:02(7:02/m) 139/156bpm 94cal 8.54/8.97mph
2) 1m - 7:05(7:05/m) 159/170bpm 111cal 8.46/8.75mph
3) 1m - 7:12(7:12/m) 168/179bpm 119cal 8.33/8.75mph
4) 1m - 7:14(7:14/m) 174/189bpm 124cal 8.29/8.5mph
5) 1m - 7:16(7:16/m) 179/184bpm 130cal 8.27/8.43mph
6) 1m - 7:19(7:19/m) 179/186bpm 130cal 8.19/8.39mph
7) 1m - 7:21(7:21/m) 178/184bpm 131cal 8.16/8.35mph
8) 1m - 7:28(7:28/m) 181/188bpm 136cal 8.04/8.2mph
9) 1m - 7:30(7:30/m) 181/187bpm 137cal 8/8.14mph
10) 1m - 7:26(7:26/m) 180/186bpm 134cal 8.08/8.16mph
11) 1m - 7:26(7:26/m) 179/185bpm 131cal 8.08/8.14mph
12) 1m - 7:30(7:30/m) 180/189bpm 133cal 8.01/8.25mph
13) 1m - 7:21(7:21/m) 182/193bpm 134cal 8.16/8.47mph
14) 0.16m - 1:01(6:08/m) 190/193bpm 20cal 9.79/9.52mph

7:02 7:05 7:12 7:14 7:16 7:19 7:21 7:28 7:30 7:26 7:26 7:30 7:21 1:01

Pace

92%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	3:29	3:29	6:58	126 72-156	877	182 174-186
1.00	7:02	3:33	7:06	147 135-153	1042	182 178-186
1.50	10:35	3:34	7:07	154 144-166	1097	183 180-186
2.00	14:07	3:32	7:03	164 160-169	1157	184 180-186
2.50	17:48	3:41	7:23	166 162-173	1225	183 180-186
3.00	21:19	3:31	7:02	171 163-179	1203	183 180-186
3.50	24:55	3:36	7:12	171 166-177	1232	183 180-186
4.00	28:33	3:38	7:16	177 169-189	1287	183 180-186
4.50	32:12	3:39	7:18	178 171-183	1300	184 180-186
5.00	35:49	3:37	7:14	180 176-186	1301	185 182-186
5.50	39:28	3:39	7:17	179 175-184	1304	184 178-188
6.00	43:08	3:40	7:21	178 175-181	1308	184 182-186
6.50	46:48	3:40	7:20	178 174-184	1304	184 180-186
7.00	50:30	3:42	7:23	179 175-182	1323	183 180-186
7.50	54:14	3:44	7:28	181 175-187	1351	184 182-188
8.00	57:58	3:44	7:28	180 176-186	1345	184 182-188
8.50	1:01:42	3:44	7:28	182 176-186	1360	183 180-186
9.00	1:05:28	3:46	7:31	181 170-186	1361	184 180-188
9.50	1:09:10	3:42	7:24	178 173-184	1317	184 180-186
10.00	1:12:53	3:44	7:27	183 178-186	1364	184 180-188
10.50	1:16:36	3:42	7:25	179 172-185	1327	184 180-188
11.00	1:20:19	3:43	7:26	179 174-185	1331	185 180-188
11.50	1:24:03	3:44	7:29	176 169-185	1317	184 182-186
12.00	1:27:49	3:46	7:33	183 177-188	1380	184 180-186
12.50	1:31:32	3:42	7:24	180 175-186	1333	186 184-188
13.00	1:35:09	3:37	7:14	185 173-193	1339	187 182-192
13.16	1:36:09	1:00	6:16	189 183-193	1183	190 186-194

Heart

173/193max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

184 (194 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	183	13.2	1:36:09	7:18
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:36	46.27%	More
800m	3:24	6:51	51.02%	More
1km	4:17	6:53	53.18%	More
Mile	7:00	7:00	56.11%	More
5k	22:03	7:06	60.46%	More
5 miles	35:47	7:09	60.48%	More
10k	44:40	7:11	60.52%	More
10 miles	1:12:51	7:17	61.27%	More
Half	1:35:43	7:18	61.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:30	5:30	71.35
5km	19:22	6:14	68.86
5M	32:51	6:34	65.89
10km	41:48	6:44	64.66
10M	1:10:53	7:05	62.97
Half	1:35:40	7:18	61.24
20M	2:33:01	7:39	60.67
Mara	3:26:29	7:53	59.95

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