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Sun 4th Feb 2018 at 9:00am by MrMo

Run > Race

Enigma Quadzilla day 4 of 4

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Time
3:50:41
Miles
26.27
Min/mi
8:47
Pacing
95.5%
WAVA
54.94
Stride(cm)
105
Cals
2532
Cadence
175
BPM
163
%MHR
84.4
B/mi
1430
Asc(m)
42
Surface
Road

Notes & Comments

Quadzilla (Day 4) Marathon @ Caldecotte Lake (anti-clockwise)

Time: 3:50:41
Pos: 9/xx

Given that I ran an 11 miler on Friday and wasn't expecting to run this (got a late heads up on Friday night), this goes down as one of my all time performances (especially when you factor in the month I had during January).

On a very cold day, I set off at a good pace and simply kept going.

I hadn't even turned up to race (was intending to run 4:10), but got talking to Marky B in the first 3 miles and then just kept going.

I had a couple of dodgy moments where I nearly went the wrong way, but got some directions and stayed on the correct route.

I was expecting the pace to drop off late on, so was surprised to run negative splits (around 30 secs).

Left foot was paining in the last 9 miles, but I ignored it and pushed on.

The last 8 miles were hard and I was as noisy as ever, but I just kept pushing harder and harder.

Cracking effort.

Split Summary
===
1) 1m - 8:50(8:50/m) 144/156bpm 92cal 6.8/7.45mph
2) 1m - 8:43(8:43/m) 151/156bpm 96cal 6.88/7.14mph
3) 1m - 8:47(8:47/m) 153/159bpm 96cal 6.83/7.06mph
4) 1m - 9:01(9:01/m) 155/164bpm 98cal 6.65/7.91mph
5) 1m - 8:41(8:41/m) 161/165bpm 101cal 6.91/7.7mph
6) 1m - 8:50(8:50/m) 160/167bpm 99cal 6.8/8.68mph
7) 1m - 8:59(8:59/m) 158/163bpm 97cal 6.68/7.16mph
8) 1m - 8:49(8:49/m) 161/166bpm 99cal 6.8/7.03mph
9) 1m - 8:40(8:40/m) 161/165bpm 96cal 6.92/7.26mph
10) 1m - 8:49(8:49/m) 161/165bpm 96cal 6.8/7.16mph
11) 1m - 8:49(8:49/m) 163/167bpm 96cal 6.81/6.97mph
12) 1m - 8:48(8:48/m) 163/168bpm 92cal 6.82/7.91mph
13) 1m - 8:49(8:49/m) 164/170bpm 93cal 6.81/7.16mph
14) 1m - 8:44(8:44/m) 165/168bpm 93cal 6.87/8.2mph
15) 1m - 8:57(8:57/m) 163/167bpm 90cal 6.7/6.95mph
16) 1m - 8:51(8:51/m) 163/167bpm 88cal 6.78/7.22mph
17) 1m - 8:50(8:50/m) 163/166bpm 87cal 6.8/8.27mph
18) 1m - 8:51(8:51/m) 166/170bpm 95cal 6.78/7.37mph
19) 1m - 8:54(8:54/m) 168/171bpm 100cal 6.74/7.16mph
20) 1m - 8:30(8:30/m) 167/171bpm 92cal 7.06/7.28mph
21) 1m - 8:39(8:39/m) 168/172bpm 96cal 6.94/7.39mph
22) 1m - 8:49(8:49/m) 171/174bpm 103cal 6.81/7.14mph
23) 1m - 8:42(8:42/m) 170/174bpm 100cal 6.9/7.31mph
24) 1m - 8:50(8:50/m) 171/174bpm 102cal 6.79/7.06mph
25) 1m - 8:44(8:44/m) 172/175bpm 103cal 6.87/7.37mph
26) 1m - 8:42(8:42/m) 174/177bpm 105cal 6.9/8.2mph
27) 0.27m - 2:06(7:53/m) 180/183bpm 27cal 7.62/7.66mph

8:50 8:43 8:47 9:01 8:41 8:50 8:59 8:49 8:40 8:49 8:49 8:48 8:49 8:44 8:57 8:51 8:50 8:51 8:54 8:30 8:39 8:49 8:42 8:50 8:44 8:42 2:06

Pace

61%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:49	8:49	8:49	142 98-156	1253	176 98-184	11/12
2.00	17:33	8:43	8:43	151 146-156	1317	178 176-182	11/9
3.00	26:19	8:47	8:47	153 149-159	1343	178 162-192	12/11
4.00	35:21	9:01	9:01	155 150-164	1399	178 174-184	12/15
5.00	44:02	8:41	8:41	161 154-165	1397	178 174-186	12/12
6.00	52:51	8:50	8:50	160 155-167	1413	176 158-180	7/11
7.00	1:01:50	8:59	8:59	158 153-162	1419	175 150-180	11/8
8.00	1:10:39	8:49	8:49	161 158-166	1420	176 170-180	16/12
9.00	1:19:19	8:40	8:40	161 158-165	1396	176 172-178	6/10
10.00	1:28:09	8:49	8:49	161 159-165	1420	176 172-178	10/14
11.00	1:36:57	8:49	8:49	163 161-166	1436	175 168-182	12/11
12.00	1:45:45	8:48	8:48	163 158-167	1434	174 170-178	7/7
13.00	1:54:34	8:49	8:49	164 160-169	1445	175 172-178	10/7
14.00	2:03:18	8:44	8:44	165 161-168	1440	175 172-178	9/10
15.00	2:12:15	8:57	8:57	163 159-167	1460	174 170-180	15/16
16.00	2:21:06	8:51	8:51	163 161-167	1443	173 170-178	12/14
17.00	2:29:56	8:50	8:50	163 161-166	1439	175 172-178	10/12
18.00	2:38:47	8:51	8:51	166 160-169	1469	174 166-176	10/8
19.00	2:47:40	8:54	8:54	168 164-171	1494	173 170-178	13/11
20.00	2:56:10	8:30	8:30	167 164-170	1419	174 170-178	10/8
21.00	3:04:49	8:39	8:39	168 166-171	1452	174 166-178	12/11
22.00	3:13:38	8:49	8:49	171 168-173	1507	172 164-178	12/14
23.00	3:22:19	8:42	8:42	170 167-174	1478	172 168-182	9/8
24.00	3:31:10	8:50	8:50	171 167-173	1511	173 170-176	9/5
25.00	3:39:54	8:44	8:44	172 169-175	1502	171 168-176	11/13
26.00	3:48:35	8:42	8:42	174 170-177	1513	171 166-184	12/13
26.26	3:50:41	2:06	7:56	180 178-183	1427	172 168-176	5/3

Heart

163/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 8m, Flat prediction 3:50:41

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

175 (192 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	174	26.3	3:50:41	8:47
Walk	0.0	98	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:52	40.18%	More
800m	4:02	8:07	45.12%	More
1km	5:10	8:20	46.31%	More
Mile	8:29	8:29	48.59%	More
5k	26:53	8:39	51.47%	More
5 miles	43:26	8:41	51.80%	More
10k	54:02	8:42	51.92%	More
10 miles	1:27:15	8:44	52.69%	More
Half	1:54:43	8:45	53.27%	More
20 miles	2:55:32	8:47	53.91%	More
Mara	3:49:57	8:47	54.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:46	6:46	60.89
5km	23:00	7:24	60.15
5M	38:27	7:41	58.50
10km	48:37	7:49	57.70
10M	1:21:17	8:08	56.56
Half	1:48:48	8:18	55.71
20M	2:51:50	8:36	55.07
Mara	3:50:01	8:47	54.93

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