Sun 4th May 2014 at 8:00am by RunningRich

Run > Race

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Time
2:54:35
Miles
26.29
Min/mi
6:38
Pacing
94%
WAVA
74.47
Stride(cm)
136
Cals
2978
Cadence
179
Asc(m)
42
Hillscore
12
Surface
Road

Notes & Comments

1 comments

NDVM

Hard day but very pleased with the result. Really tough end but 5th overall so chuffed.

Split Summary
===
1) 1m - 6:42(6:42/m) 110cal
2) 1m - 6:23(6:23/m) 113cal
3) 1m - 6:17(6:17/m) 111cal
4) 1m - 6:29(6:29/m) 115cal
5) 1m - 6:30(6:30/m) 113cal
6) 1m - 6:20(6:20/m) 112cal
7) 1m - 6:23(6:23/m) 113cal
8) 1m - 6:31(6:31/m) 114cal
9) 1m - 6:48(6:48/m) 113cal
10) 1m - 6:44(6:44/m) 115cal
11) 1m - 6:19(6:19/m) 111cal
12) 1m - 6:42(6:42/m) 115cal
13) 1m - 6:37(6:37/m) 113cal
14) 1m - 6:34(6:34/m) 114cal
15) 1m - 6:29(6:29/m) 113cal
16) 1m - 6:33(6:33/m) 114cal
17) 1m - 6:37(6:37/m) 114cal
18) 1m - 6:33(6:33/m) 113cal
19) 1m - 6:38(6:38/m) 114cal
20) 1m - 6:55(6:55/m) 116cal
21) 1m - 6:51(6:51/m) 114cal
22) 1m - 6:38(6:38/m) 111cal
23) 1m - 6:46(6:46/m) 114cal
24) 1m - 6:52(6:52/m) 114cal
25) 1m - 7:04(7:04/m) 112cal
26) 1m - 7:09(7:09/m) 114cal
27) 0.29m - 2:09(7:17/m) 33cal

6:42 6:23 6:17 6:29 6:30 6:20 6:23 6:31 6:48 6:44 6:19 6:42 6:37 6:34 6:29 6:33 6:37 6:33 6:38 6:55 6:51 6:38 6:46 6:52 7:04 7:09 2:09

Deadbeat
Great run Rich and it was a tough one.

Pace

12%

81%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	6:36	6:36	6:36	179 174-190	22/3
2.00	13:00	6:24	6:24	179 176-182	12/17
3.00	19:18	6:18	6:18	179 176-182	13/42
4.00	25:49	6:31	6:31	180 176-184	7/5
5.00	32:20	6:31	6:31	180 174-182	8/5
6.00	38:39	6:19	6:19	180 176-188	8/9
7.00	45:04	6:24	6:24	178 118-184	3/12
8.00	51:33	6:29	6:29	179 176-188	5/5
9.00	58:21	6:47	6:47	178 174-184	21/7
10.00	1:05:02	6:42	6:42	179 176-186	17/9
11.00	1:11:20	6:17	6:17	179 176-186	2/6
12.00	1:17:58	6:38	6:38	178 174-182	6/11
13.00	1:24:31	6:33	6:33	178 174-184	5/14
14.00	1:31:00	6:30	6:30	179 176-186	5/3
15.00	1:37:25	6:24	6:24	179 176-182	2/9
16.00	1:43:53	6:28	6:28	179 176-184	3/3
17.00	1:50:26	6:33	6:33	178 174-180	6/13
18.00	1:57:01	6:35	6:35	179 174-182	5/5
19.00	2:03:40	6:39	6:39	179 176-184	8/1
20.00	2:10:31	6:51	6:51	179 176-182	22/3
21.00	2:17:16	6:44	6:44	178 172-186	15/10
22.00	2:23:54	6:38	6:38	178 174-182	2/28
23.00	2:30:32	6:38	6:38	177 118-186	4/13
24.00	2:37:22	6:50	6:50	179 176-182	6/8
25.00	2:44:28	7:06	7:06	180 172-182	7/5
26.00	2:51:34	7:06	7:06	178 174-180	4/2
26.22	2:53:10	1:36	7:15	178 176-182	2/0

Elevation

Asc 42m, Range 52m, Flat prediction 2:53:50

Elevation Graph

Biggest Climbs (m)	Min/mi
26 2.2%	6:42
23 1.7%	6:56
22 2.7%	6:57
18 3.5%	7:00
16 2.4%	6:51
13 1.2%	6:39
See your biggest climbs

Cadence

179 (190 max) Stride Length: 136cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	178	26.2	2:52:49	6:36
Walk	0.2	119	0.1	21	6:20

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:25	5:42	55.88%	More
800m	2:59	5:59	61.78%	More
1km	3:45	6:02	64.04%	More
Mile	6:09	6:09	66.66%	More
5k	19:43	6:21	70.72%	More
5 miles	31:55	6:23	71.02%	More
10k	39:41	6:23	71.24%	More
10 miles	1:04:36	6:28	72.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:27	5:27	75.23
5km	18:09	5:51	76.82
5M	30:03	6:01	75.41
10km	37:51	6:05	74.71
10M	1:02:40	6:16	74.52
Half	1:23:26	6:22	73.44
20M	2:10:39	6:32	74.32
Mara	2:53:57	6:38	74.43

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