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Sun 5th May 2019 at 8:00am by ascoey
Run > Race
-
Time
4:52:36
-
Miles
26.31
-
Min/mi
11:07
-
Pacing
83.7%
-
WAVA
44.54
-
Stride(cm)
90
-
Cals
3676
-
Cadence
162
-
BPM
136
-
%MHR
80.5
-
B/mi
1513
-
Asc(m)
332
-
Hillscore
16
-
Surface
Road
Notes & Comments
Better than Vienna and definitely harder. Still too heavy but a really pleasing effort on very little specific training in the last month.
Includes two toilet stops and a lot of run walk after 16 miles. Was very much focused on being under 5 hours with plenty of mental calculations going on.
Not sure that wearing the Brooks was a good idea.
Split Summary
===
1) 6.23m - 1:02:58(10:07/m) 137/176bpm 1164cal 5.93/6.8mph
2) 5.71m - 1:00:19(10:33/m) 139/172bpm 764cal 5.68/6.39mph
3) 0.54m - 6:35(12:08/m) 133/143bpm 56cal 4.95/5.95mph
4) 3.58m - 38:43(10:49/m) 136/143bpm 413cal 5.55/6.51mph
5) 0.15m - 2:33(16:59/m) 124/133bpm 11cal 3.53/5.97mph
6) 10.09m - 2:01:28(12:02/m) 135/147bpm 1268cal 4.99/7.06mph
1:02:58 1:00:19 6:35 38:43 2:33 2:01:28
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 1.00 |
10:13 |
10:13 |
10:13 |
104 69-140 |
1062 |
166 120-176 |
37/6 |
| 2.00 |
20:15 |
10:02 |
10:02 |
133 121-145 |
1335 |
164 160-172 |
14/20 |
| 3.00 |
30:06 |
9:51 |
9:51 |
135 119-163 |
1329 |
164 158-174 |
15/43 |
| 4.00 |
40:21 |
10:16 |
10:16 |
150 127-175 |
1539 |
166 160-176 |
10/10 |
| 5.00 |
50:33 |
10:12 |
10:12 |
147 129-170 |
1498 |
166 162-172 |
17/9 |
| 6.00 |
1:00:40 |
10:07 |
10:07 |
147 126-169 |
1488 |
167 160-176 |
8/8 |
| 7.00 |
1:10:56 |
10:16 |
10:16 |
146 119-176 |
1499 |
166 110-176 |
4/14 |
| 8.00 |
1:21:17 |
10:20 |
10:20 |
141 131-167 |
1458 |
168 118-176 |
4/6 |
| 9.00 |
1:32:00 |
10:44 |
10:44 |
144 129-172 |
1545 |
166 126-176 |
27/14 |
| 10.00 |
1:42:44 |
10:44 |
10:44 |
140 127-168 |
1502 |
165 84-176 |
23/14 |
| 11.00 |
1:53:15 |
10:31 |
10:31 |
134 129-138 |
1409 |
169 164-176 |
4/11 |
| 12.00 |
2:04:24 |
11:09 |
11:09 |
134 119-142 |
1494 |
167 120-178 |
16/16 |
| 13.00 |
2:15:22 |
10:59 |
10:59 |
131 122-143 |
1438 |
167 110-178 |
7/13 |
| 14.00 |
2:26:02 |
10:40 |
10:40 |
136 127-141 |
1450 |
167 116-176 |
5/7 |
| 15.00 |
2:36:35 |
10:33 |
10:33 |
140 134-143 |
1477 |
169 166-178 |
5/11 |
| 16.00 |
2:47:49 |
11:14 |
11:14 |
136 123-141 |
1529 |
165 114-176 |
2/6 |
| 17.00 |
2:59:36 |
11:46 |
11:46 |
133 119-142 |
1565 |
157 106-178 |
12/14 |
| 18.00 |
3:11:03 |
11:27 |
11:27 |
137 125-143 |
1569 |
159 114-178 |
6/6 |
| 19.00 |
3:23:38 |
12:36 |
12:36 |
133 118-142 |
1675 |
158 110-178 |
9/2 |
| 20.00 |
3:36:13 |
12:34 |
12:34 |
132 104-145 |
1660 |
153 82-176 |
26/6 |
| 21.00 |
3:47:54 |
11:42 |
11:42 |
140 128-146 |
1637 |
158 102-178 |
18/13 |
| 22.00 |
3:59:17 |
11:23 |
11:23 |
137 129-144 |
1558 |
156 110-176 |
11/38 |
| 23.00 |
4:11:19 |
12:02 |
12:02 |
136 125-145 |
1637 |
159 106-182 |
8/15 |
| 24.00 |
4:23:48 |
12:29 |
12:29 |
133 119-144 |
1660 |
148 106-176 |
6/9 |
| 25.00 |
4:37:13 |
13:25 |
13:25 |
126 107-142 |
1690 |
145 108-182 |
11/7 |
| 26.00 |
4:49:15 |
12:03 |
12:03 |
134 125-142 |
1614 |
151 106-180 |
5/5 |
| 26.31 |
4:52:36 |
3:21 |
10:54 |
138 120-145 |
1503 |
155 118-176 |
4/0 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
29 2.5% |
10:16
|
|
25 4.1% |
10:21
|
|
25 1.6% |
11:15
|
|
18 4.9% |
10:19
|
|
18 2.2% |
10:51
|
|
17 3.1% |
11:21
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
86.0 |
167 |
23.8 |
4:11:41 |
10:35 |
| Walk |
14.0 |
116 |
2.5 |
40:53 |
16:14 |
| Still |
0.0 |
- |
- |
2 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:19 |
9:18 |
34.75% |
More |
| 800m |
4:40 |
9:23 |
40.12% |
More |
| 1km |
5:54 |
9:29 |
41.75% |
More |
| Mile |
9:42 |
9:42 |
43.62% |
More |
| 5k |
30:58 |
9:58 |
45.71% |
More |
| 5 miles |
50:18 |
10:04 |
45.80% |
More |
| 10k |
1:02:40 |
10:05 |
45.86% |
More |
| 10 miles |
1:42:38 |
10:16 |
45.92% |
More |
| Half |
2:16:15 |
10:24 |
46.00% |
More |
| 20 miles |
3:36:04 |
10:48 |
44.94% |
More |
| Mara |
4:51:22 |
11:07 |
44.51% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:11 |
8:11 |
51.67 |
| 5km |
28:17 |
9:06 |
50.04 |
| 5M |
47:35 |
9:31 |
48.41 |
| 10km |
1:00:21 |
9:43 |
47.62 |
| 10M |
1:41:34 |
10:09 |
46.41 |
| Half |
2:16:28 |
10:25 |
45.55 |
| 20M |
3:36:47 |
10:50 |
44.79 |
| Mara |
4:51:16 |
11:07 |
44.53 |
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