Sun 10th Aug 2014 at 9:00am by RunningRich

Run > Race

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Time
3:14:53
Miles
26.78
Min/mi
7:17
Pacing
87%
WAVA
68.25
Stride(cm)
124
Cals
2849
Cadence
178
Asc(m)
42
Hillscore
48
Surface
Road

Notes & Comments

3 comments

Salisbury 5-4-3-2-1

Chuffed, 1st place, lovely route. Surprised with my pace at the end felt like I was running in treacle!!

Split Summary
===
1) 1m - 6:42(6:42/m) 111cal
2) 1m - 7:58(7:58/m) 106cal
3) 1m - 6:36(6:36/m) 110cal
4) 1m - 7:13(7:13/m) 109cal
5) 1m - 7:14(7:14/m) 105cal
6) 1m - 7:27(7:27/m) 109cal
7) 1m - 6:30(6:30/m) 97cal
8) 1m - 7:10(7:10/m) 106cal
9) 1m - 6:30(6:30/m) 105cal
10) 1m - 7:03(7:03/m) 108cal
11) 1m - 8:10(8:10/m) 105cal
12) 1m - 8:38(8:38/m) 113cal
13) 1m - 7:37(7:37/m) 111cal
14) 1m - 7:02(7:02/m) 112cal
15) 1m - 7:22(7:22/m) 110cal
16) 1m - 7:37(7:37/m) 97cal
17) 1m - 6:42(6:42/m) 109cal
18) 1m - 7:14(7:14/m) 107cal
19) 1m - 7:35(7:35/m) 110cal
20) 1m - 7:03(7:03/m) 109cal
21) 1m - 7:06(7:06/m) 103cal
22) 1m - 7:20(7:20/m) 108cal
23) 1m - 7:05(7:05/m) 103cal
24) 1m - 7:21(7:21/m) 101cal
25) 1m - 7:14(7:14/m) 103cal
26) 1m - 7:19(7:19/m) 105cal
27) 0.78m - 6:03(7:45/m) 77cal

6:42 7:58 6:36 7:13 7:14 7:27 6:30 7:10 6:30 7:03 8:10 8:38 7:37 7:02 7:22 7:37 6:42 7:14 7:35 7:03 7:06 7:20 7:05 7:21 7:14 7:19 6:03

	jeronimo Brilliant Rich. Very happy for you - Great strong running. rewriting the training manual
	Deadbeat Great result, well done and well deserved.
	bob hopeless awesome! great result + a strong run the whole way,

Pace

37%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	6:38	6:38	6:38	177 122-186	8/2
2.00	14:38	8:01	8:01	176 116-184	46/4
3.00	21:16	6:37	6:37	179 170-184	0/42
4.00	28:35	7:19	7:19	179 174-184	45/13
5.00	35:48	7:13	7:13	176 122-186	3/47
6.00	43:08	7:19	7:19	178 168-184	52/12
7.00	49:39	6:31	6:31	179 174-186	8/41
8.00	56:49	7:11	7:11	178 172-182	33/2
9.00	1:03:18	6:28	6:28	178 174-182	12/57
10.00	1:10:25	7:07	7:07	177 174-180	11/6
11.00	1:18:31	8:06	8:06	174 122-180	32/1
12.00	1:27:16	8:45	8:45	176 166-210	71/7
13.00	1:34:49	7:33	7:33	176 160-184	13/40
14.00	1:41:47	6:58	6:58	178 170-182	5/19
15.00	1:49:16	7:29	7:29	177 172-180	27/3
16.00	1:56:40	7:23	7:23	177 170-180	23/7
17.00	2:03:22	6:42	6:42	178 176-182	0/48
18.00	2:10:38	7:16	7:16	178 166-184	27/24
19.00	2:18:10	7:32	7:32	178 176-180	29/1
20.00	2:25:12	7:02	7:02	177 158-182	11/46
21.00	2:32:14	7:02	7:02	178 174-182	9/36
22.00	2:39:30	7:16	7:16	179 176-184	14/3
23.00	2:46:36	7:07	7:07	178 172-184	4/18
24.00	2:53:57	7:20	7:20	178 172-182	3/7
25.00	3:01:05	7:08	7:08	179 174-184	3/3
26.00	3:08:25	7:20	7:20	179 170-184	6/7
26.67	3:13:33	5:08	7:41	178 172-184	7/4

Elevation

Asc 42m, Range 100m, Flat prediction 3:07:45

Elevation Graph

Biggest Climbs (m)	Min/mi
78 2.4%	7:34
75 4.7%	8:47
58 2.6%	7:35
57 4.9%	7:39
56 3.6%	7:38
51 2.9%	7:11
See your biggest climbs

Cadence

178 (210 max) Stride Length: 124cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	177	26.6	3:12:54	7:15
Walk	0.3	122	0.1	33	10:37
Still	0.1	-	-	6	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:26	5:45	55.39%	More
800m	3:04	6:10	60.05%	More
1km	3:52	6:14	62.02%	More
Mile	6:24	6:24	64.11%	More
5k	20:45	6:41	67.18%	More
5 miles	34:16	6:51	66.12%	More
10k	43:18	6:58	65.32%	More
10 miles	1:10:24	7:02	66.33%	More
Half	1:34:50	7:14	65.11%	More
20 miles	2:24:39	7:14	67.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:58	5:58	68.72
5km	19:52	6:24	70.18
5M	32:54	6:35	68.88
10km	41:25	6:40	68.28
10M	1:08:36	6:52	68.07
Half	1:31:20	6:58	67.09
20M	2:23:01	7:09	67.89
Mara	3:10:25	7:16	67.99

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