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Sun 31st Mar 2019 at 8:00am by ascoey

Run > Race
  • Good
  • breezy
  • Time
    2:43:57
  • Miles
    16.09
  • Min/mi
    10:11
  • Pacing
    95.3%
  • WAVA
    47.10
  • Stride(cm)
    94
  • Cals
    2684
  • Cadence
    167
  • BPM
    136
  • %MHR
    80.7
  • B/mi
    1390
  • Asc(m)
    144
  • Surface
    Road

Notes & Comments

Well that went well...

It's interesting how the definition of 'went well' has changed in a year. Last March I ran the hillier Combe Gibbet 16 miler about half a minute quicker than this and that included at least one toilet stop, some snow, mud, hills and walk breaks. I ran that without a watch and was disappointed with the time as I thought I'd run it hard - of course I was carrying an injury as well.Notes from that race suggest about 10 minutes of walking. Well none of that today, a really strong effort and pretty decent pacing!

Ideally, this is far too close to Vienna but the big week has given me some confidence. I know I can get to the 20 mile mark in around 3:30.

Split Summary
===
1) 11.75m - 2:00:01(10:13/m) 135/144bpm 1991cal 5.88/7.81mph
2) 4.33m - 43:56(10:08/m) 143/149bpm 693cal 5.92/6.43mph
2:00:01 43:56

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:17 5:17 10:35 115 73-126 1217 164 120-174 8/8
1.00 10:28 5:10 10:21 127 122-132 1314 164 158-170 7/9
1.50 15:35 5:07 10:14 129 126-131 1320 165 160-174 4/7
2.00 20:43 5:08 10:16 131 128-134 1346 165 160-174 4/2
2.50 25:53 5:10 10:21 133 130-135 1376 164 154-172 3/4
3.00 30:57 5:04 10:07 134 130-135 1356 166 162-174 4/3
3.50 35:59 5:02 10:05 133 130-136 1341 166 162-178 4/6
4.00 41:04 5:04 10:09 134 133-138 1360 166 162-174 5/3
4.50 46:15 5:11 10:23 134 129-136 1391 166 160-174 5/3
5.00 51:20 5:05 10:09 135 133-139 1371 167 162-178 2/3
5.50 56:27 5:07 10:14 136 133-139 1391 167 162-176 7/6
6.00 1:01:33 5:07 10:13 136 130-140 1390 167 160-176 6/7
6.50 1:06:39 5:06 10:11 136 134-138 1385 168 164-176 1/4
7.00 1:11:51 5:12 10:24 136 133-139 1415 167 162-176 5/3
7.50 1:16:56 5:05 10:09 134 132-136 1361 168 162-176 1/5
8.00 1:22:04 5:08 10:17 135 131-138 1388 167 162-176 2/2
8.50 1:27:08 5:04 10:07 137 134-141 1386 167 162-176 6/7
9.00 1:32:08 5:01 10:01 137 133-139 1373 167 162-176 4/7
9.50 1:37:11 5:03 10:05 138 135-140 1392 168 162-176 3/5
10.00 1:42:19 5:08 10:17 139 136-140 1428 167 162-174 3/3
10.50 1:47:26 5:07 10:14 139 137-142 1422 168 162-176 3/3
11.00 1:52:24 4:58 9:55 140 134-142 1389 168 162-176 4/5
11.50 1:57:28 5:04 10:09 140 136-144 1421 168 162-176 7/5
12.00 2:02:33 5:05 10:10 141 138-143 1433 169 164-178 2/2
12.50 2:07:35 5:01 10:03 142 138-143 1427 167 164-172 4/2
13.00 2:12:36 5:02 10:03 142 141-143 1428 168 164-176 3/2
13.50 2:17:40 5:04 10:07 142 140-144 1437 169 164-178 9/9
14.00 2:22:40 5:00 9:59 143 139-144 1429 169 162-176 2/4
14.50 2:27:59 5:19 10:37 142 140-146 1509 169 164-178 3/3
15.00 2:33:01 5:03 10:06 144 142-147 1453 169 166-180 4/5
15.50 2:37:59 4:58 9:56 143 138-145 1421 169 166-176 3/5
16.00 2:43:05 5:06 10:12 143 142-145 1459 171 166-178 2/2
16.09 2:43:57 52 9:52 147 144-148 1452 171 170-178 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 148 max Delete HR Trace

  • Cadence Distribution

    167 avge / 180 max Stride Length: 94cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:21 9:29 34.06% More
    800m 4:51 9:46 38.58% More
    1km 6:03 9:45 40.63% More
    Mile 9:54 9:54 42.70% More
    5k 31:14 10:03 45.32% More
    5 miles 50:19 10:04 45.78% More
    10k 1:02:45 10:06 45.80% More
    10 miles 1:41:25 10:08 46.48% More
    Half 2:13:06 10:10 47.08% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:51 7:51 53.87
    5km 27:08 8:44 52.17
    5M 45:39 9:08 50.46
    10km 57:55 9:19 49.62
    10M 1:37:27 9:45 48.37
    Half 2:10:56 10:00 47.47
    20M 3:28:00 10:24 46.68
    Mara 4:39:28 10:40 46.41

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