Sun 19th Apr 2015 at 8:00am by Shred Betty

Run > Race
  • Time
    4:22:05
  • Miles
    26.11
  • Min/mi
    10:02
  • Pacing
    94%
  • WAVA
    54.22
  • Stride(cm)
    87
  • Cals
    2881
  • Cadence
    184
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 10:09(10:09/m) 111cal 2.65/2.95/hr
2) 1m - 9:52(9:52/m) 110cal 2.72/2.91/hr
3) 1m - 9:55(9:55/m) 111cal 2.71/2.86/hr
4) 1m - 10:08(10:08/m) 111cal 2.65/2.93/hr
5) 1m - 9:46(9:46/m) 110cal 2.75/2.84/hr
6) 1m - 9:50(9:50/m) 110cal 2.73/2.85/hr
7) 1m - 9:44(9:44/m) 112cal 2.75/3.51/hr
8) 1m - 9:57(9:57/m) 111cal 2.69/2.82/hr
9) 1m - 9:43(9:43/m) 110cal 2.76/2.85/hr
10) 1m - 9:54(9:54/m) 110cal 2.71/2.82/hr
11) 1m - 9:55(9:55/m) 110cal 2.7/2.78/hr
12) 1m - 9:49(9:49/m) 111cal 2.73/2.83/hr
13) 1m - 9:47(9:47/m) 109cal 2.74/2.92/hr
14) 1m - 9:46(9:46/m) 111cal 2.75/3.02/hr
15) 1m - 10:15(10:15/m) 111cal 2.62/2.71/hr
16) 1m - 10:18(10:18/m) 112cal 2.6/2.75/hr
17) 1m - 10:14(10:14/m) 111cal 2.62/2.72/hr
18) 1m - 10:05(10:05/m) 111cal 2.66/2.74/hr
19) 1m - 10:52(10:52/m) 109cal 2.47/2.72/hr
20) 1m - 10:10(10:10/m) 111cal 2.64/2.73/hr
21) 1m - 10:07(10:07/m) 111cal 2.65/2.8/hr
22) 1m - 10:34(10:34/m) 107cal 2.54/2.86/hr
23) 1m - 10:20(10:20/m) 111cal 2.6/2.74/hr
24) 1m - 10:13(10:13/m) 110cal 2.63/2.83/hr
25) 1m - 9:55(9:55/m) 110cal 2.71/2.82/hr
26) 1m - 9:55(9:55/m) 110cal 2.71/2.85/hr
27) 0.11m - 53(8:23/m) 10cal 3.2/3.08/hr
10:09 9:52 9:55 10:08 9:46 9:50 9:44 9:57 9:43 9:54 9:55 9:49 9:47 9:46 10:15 10:18 10:14 10:05 10:52 10:10 10:07 10:34 10:20 10:13 9:55 9:55 53

Pace

1% 1% 61% 36%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
1.00 10:09 10:09 10:09 182 166-184 3/7
2.00 20:01 9:52 9:52 183 180-186 7/11
3.00 29:56 9:55 9:55 183 178-184 5/7
4.00 40:03 10:07 10:07 183 180-186 8/5
5.00 49:49 9:46 9:46 183 180-186 2/9
6.00 59:39 9:50 9:50 184 180-186 6/5
7.00 1:09:24 9:46 9:46 184 182-186 6/3
8.00 1:19:20 9:56 9:56 184 180-186 5/1
9.00 1:29:04 9:44 9:44 184 182-186 3/4
10.00 1:38:59 9:55 9:55 184 180-188 5/1
11.00 1:48:53 9:54 9:54 184 180-188 4/3
12.00 1:58:43 9:50 9:50 185 182-188 4/6
13.00 2:08:28 9:45 9:45 183 180-188 15/9
14.00 2:18:16 9:48 9:48 183 132-186 5/10
15.00 2:28:30 10:14 10:14 184 178-188 4/5
16.00 2:38:48 10:18 10:18 184 180-188 1/4
17.00 2:49:02 10:14 10:14 184 182-186 4/7
18.00 2:59:07 10:05 10:05 184 180-186 2/6
19.00 3:09:59 10:51 10:51 180 124-188 4/3
20.00 3:20:09 10:10 10:10 185 182-188 3/5
21.00 3:30:15 10:06 10:06 185 182-188 1/6
22.00 3:40:50 10:34 10:34 180 126-190 13/6
23.00 3:51:09 10:19 10:19 184 130-188 4/3
24.00 4:01:22 10:13 10:13 183 116-190 6/4
25.00 4:11:17 9:55 9:55 185 180-188 3/5
26.00 4:21:11 9:54 9:54 186 182-190 9/1
26.10 4:22:04 53 8:29 190 188-190 1/0

Elevation

Asc 42m, Range 34m, Flat prediction 4:22:05
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

184 (190 max) Stride Length: 87cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.7 184 25.9 4:18:41 9:59
Walk 1.3 129 0.2 3:23 16:22

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:13 8:56 41.53% More
800m 4:39 9:21 43.68% More
1km 5:48 9:21 45.50% More
Mile 9:31 9:31 47.12% More
5k 30:16 9:44 51.80% More
5 miles 48:57 9:47 52.27% More
10k 1:00:50 9:47 52.65% More
10 miles 1:38:07 9:49 53.68% More
Half 2:09:03 9:51 53.60% More
20 miles 3:20:03 10:00 53.91% More

Predictions

Dist Time Per Mile WAVA
1M 7:53 7:53 56.91
5km 26:37 8:34 58.90
5M 44:23 8:53 57.64
10km 56:04 9:01 57.13
10M 1:33:28 9:21 56.35
Half 2:04:56 9:32 54.99
20M 3:16:49 9:50 54.79
Mara 4:23:03 10:02 54.21

Bespoke Fields

Amend your bespoke fields
Max HR%
TE
Av HR %

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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