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Sun 12th Jul 2015 at 10:00am by The Plodder
Run > General
drizzle
-
Time
2:40:14
-
Miles
13.29
-
Min/mi
12:03
-
Pacing
80.7%
-
WAVA
44.92
-
Stride(cm)
84
-
Cals
1299
-
Cadence
158
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 11:53(11:53/m) 97cal 5.05/6.41mph
2) 1m - 11:27(11:27/m) 111cal 5.24/5.91mph
3) 1m - 12:07(12:07/m) 99cal 4.95/7.28mph
4) 1m - 11:20(11:20/m) 104cal 5.3/7.53mph
5) 1m - 14:06(14:06/m) 89cal 4.25/5.66mph
6) 1m - 14:17(14:17/m) 75cal 4.2/6.07mph
7) 1m - 11:14(11:14/m) 99cal 5.34/10.96mph
8) 1m - 12:17(12:17/m) 100cal 4.89/7.68mph
9) 1m - 10:45(10:45/m) 108cal 5.58/7.45mph
10) 1m - 13:38(13:38/m) 93cal 4.4/7.37mph
11) 1m - 11:15(11:15/m) 98cal 5.33/7.12mph
12) 1m - 12:25(12:25/m) 86cal 4.83/8.01mph
13) 1m - 10:25(10:25/m) 109cal 5.76/6.47mph
14) 0.29m - 3:05(10:42/m) 31cal 5.61/6.87mph
Lovely course as ever, though the hills seemed harder!
Lovely to run the first few miles with Rosemary.
11:53 11:27 12:07 11:20 14:06 14:17 11:14 12:17 10:45 13:38 11:15 12:25 10:25 3:05
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.50 |
5:46 |
5:46 |
11:33 |
163 156-168 |
| 1.00 |
11:52 |
6:06 |
12:12 |
161 148-168 |
| 1.50 |
17:28 |
5:36 |
11:12 |
163 158-168 |
| 2.00 |
23:20 |
5:51 |
11:43 |
162 158-166 |
| 2.50 |
29:18 |
5:59 |
11:57 |
161 114-170 |
| 3.00 |
35:27 |
6:09 |
12:17 |
160 158-164 |
| 3.50 |
41:01 |
5:34 |
11:08 |
163 160-166 |
| 4.00 |
46:46 |
5:46 |
11:31 |
162 158-168 |
| 4.50 |
54:36 |
7:49 |
15:39 |
149 114-166 |
| 5.00 |
1:00:53 |
6:17 |
12:34 |
161 118-168 |
| 5.50 |
1:08:14 |
7:22 |
14:43 |
152 114-164 |
| 6.00 |
1:15:10 |
6:55 |
13:51 |
148 114-166 |
| 6.50 |
1:21:07 |
5:57 |
11:54 |
161 114-168 |
| 7.00 |
1:26:24 |
5:17 |
10:34 |
163 114-170 |
| 7.50 |
1:32:41 |
6:18 |
12:36 |
156 114-170 |
| 8.00 |
1:38:41 |
5:59 |
11:58 |
161 114-168 |
| 8.50 |
1:43:57 |
5:16 |
10:33 |
162 158-168 |
| 9.00 |
1:49:25 |
5:28 |
10:56 |
163 160-168 |
| 9.50 |
1:55:18 |
5:52 |
11:45 |
164 114-186 |
| 10.00 |
2:03:04 |
7:46 |
15:33 |
132 104-164 |
| 10.50 |
2:09:09 |
6:05 |
12:10 |
155 114-170 |
| 11.00 |
2:14:20 |
5:11 |
10:21 |
163 150-168 |
| 11.50 |
2:20:39 |
6:20 |
12:39 |
157 114-244 |
| 12.00 |
2:26:46 |
6:07 |
12:13 |
149 114-170 |
| 12.50 |
2:31:56 |
5:10 |
10:20 |
164 160-170 |
| 13.00 |
2:37:10 |
5:15 |
10:29 |
164 160-170 |
| 13.29 |
2:40:16 |
3:06 |
10:44 |
163 160-166 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
90.8 |
162 |
12.5 |
2:25:33 |
11:39 |
| Walk |
9.2 |
114 |
0.8 |
14:42 |
18:36 |
| Still |
0.0 |
- |
- |
1 |
- |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:19 |
10:19 |
45.00 |
| 5km |
34:20 |
11:03 |
46.59 |
| 5M |
56:51 |
11:22 |
45.56 |
| 10km |
1:11:35 |
11:31 |
45.05 |
| 10M |
1:58:32 |
11:51 |
44.84 |
| Half |
2:37:48 |
12:03 |
44.57 |
| 20M |
4:07:07 |
12:21 |
44.04 |
| Mara |
5:29:01 |
12:33 |
43.45 |
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