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Time
4:39:24
-
Miles 37.18
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Min/mi 7:31
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Pacing
78%
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WAVA
68.09
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Stride(cm)
122
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Cals
4431
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Cadence
176
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Asc(m)
42
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Hillscore
71
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Surface
Beach
- 1:29 400m
- 3:04 800m
- 3:51 1k
- 6:19 Mile
- 19:50 5k
- 32:11 5mi
- 40:39 10k
- 1:06:28 10mi
- 1:27:59 Half
- 2:17:28 20mi
- 3:02:21 Marathon
- 3:39:39 50k
Notes & Comments
4 comments
OX Ultra Marathon - 1st (New course Record)
Split Summary
===
1) 1m - 7:10(7:10/m) 118cal 3.75/4.3/hr
2) 1m - 7:30(7:30/m) 119cal 3.57/5.67/hr
3) 1m - 7:34(7:34/m) 118cal 3.55/4.72/hr
4) 1m - 6:53(6:53/m) 119cal 3.9/4.24/hr
5) 1m - 7:40(7:40/m) 122cal 3.5/4.85/hr
6) 1m - 7:30(7:30/m) 117cal 3.58/4.11/hr
7) 1m - 6:30(6:30/m) 119cal 4.13/4.3/hr
8) 1m - 6:22(6:22/m) 119cal 4.22/4.47/hr
9) 1m - 6:29(6:29/m) 119cal 4.14/4.39/hr
10) 1m - 6:22(6:22/m) 118cal 4.22/4.48/hr
11) 1m - 6:32(6:32/m) 120cal 4.1/5.09/hr
12) 1m - 7:16(7:16/m) 124cal 3.69/4.57/hr
13) 1m - 7:00(7:00/m) 120cal 3.83/4.16/hr
14) 1m - 6:42(6:42/m) 119cal 4.01/4.24/hr
15) 1m - 6:56(6:56/m) 119cal 3.87/4.09/hr
16) 1m - 6:21(6:21/m) 118cal 4.22/4.34/hr
17) 1m - 6:44(6:44/m) 120cal 3.99/4.39/hr
18) 1m - 6:55(6:55/m) 121cal 3.88/4.15/hr
19) 1m - 7:14(7:14/m) 120cal 3.71/4.39/hr
20) 1m - 6:37(6:37/m) 120cal 4.06/4.21/hr
21) 1m - 7:26(7:26/m) 114cal 3.61/4.22/hr
22) 1m - 7:28(7:28/m) 122cal 3.59/4.13/hr
23) 1m - 7:25(7:25/m) 121cal 3.62/3.93/hr
24) 1m - 7:23(7:23/m) 121cal 3.63/3.8/hr
25) 1m - 7:02(7:02/m) 118cal 3.81/3.98/hr
26) 1m - 6:57(6:57/m) 120cal 3.86/4.26/hr
27) 1m - 7:03(7:03/m) 120cal 3.8/4.54/hr
28) 1m - 7:01(7:01/m) 118cal 3.83/3.93/hr
29) 1m - 7:24(7:24/m) 122cal 3.63/4.13/hr
30) 1m - 7:44(7:44/m) 121cal 3.47/3.72/hr
31) 1m - 8:01(8:01/m) 121cal 3.34/3.64/hr
32) 1m - 8:01(8:01/m) 121cal 3.35/3.57/hr
33) 1m - 8:49(8:49/m) 121cal 3.04/3.51/hr
34) 1m - 11:52(11:52/m) 114cal 2.26/3.41/hr
35) 1m - 9:31(9:31/m) 116cal 2.82/3.18/hr
36) 1m - 8:50(8:50/m) 121cal 3.03/3.32/hr
37) 1m - 11:26(11:26/m) 110cal 2.35/2.96/hr
38) 0.18m - 1:46(9:47/m) 21cal 2.74/2.83/hr
Split Summary
===
1) 1m - 7:10(7:10/m) 118cal 3.75/4.3/hr
2) 1m - 7:30(7:30/m) 119cal 3.57/5.67/hr
3) 1m - 7:34(7:34/m) 118cal 3.55/4.72/hr
4) 1m - 6:53(6:53/m) 119cal 3.9/4.24/hr
5) 1m - 7:40(7:40/m) 122cal 3.5/4.85/hr
6) 1m - 7:30(7:30/m) 117cal 3.58/4.11/hr
7) 1m - 6:30(6:30/m) 119cal 4.13/4.3/hr
8) 1m - 6:22(6:22/m) 119cal 4.22/4.47/hr
9) 1m - 6:29(6:29/m) 119cal 4.14/4.39/hr
10) 1m - 6:22(6:22/m) 118cal 4.22/4.48/hr
11) 1m - 6:32(6:32/m) 120cal 4.1/5.09/hr
12) 1m - 7:16(7:16/m) 124cal 3.69/4.57/hr
13) 1m - 7:00(7:00/m) 120cal 3.83/4.16/hr
14) 1m - 6:42(6:42/m) 119cal 4.01/4.24/hr
15) 1m - 6:56(6:56/m) 119cal 3.87/4.09/hr
16) 1m - 6:21(6:21/m) 118cal 4.22/4.34/hr
17) 1m - 6:44(6:44/m) 120cal 3.99/4.39/hr
18) 1m - 6:55(6:55/m) 121cal 3.88/4.15/hr
19) 1m - 7:14(7:14/m) 120cal 3.71/4.39/hr
20) 1m - 6:37(6:37/m) 120cal 4.06/4.21/hr
21) 1m - 7:26(7:26/m) 114cal 3.61/4.22/hr
22) 1m - 7:28(7:28/m) 122cal 3.59/4.13/hr
23) 1m - 7:25(7:25/m) 121cal 3.62/3.93/hr
24) 1m - 7:23(7:23/m) 121cal 3.63/3.8/hr
25) 1m - 7:02(7:02/m) 118cal 3.81/3.98/hr
26) 1m - 6:57(6:57/m) 120cal 3.86/4.26/hr
27) 1m - 7:03(7:03/m) 120cal 3.8/4.54/hr
28) 1m - 7:01(7:01/m) 118cal 3.83/3.93/hr
29) 1m - 7:24(7:24/m) 122cal 3.63/4.13/hr
30) 1m - 7:44(7:44/m) 121cal 3.47/3.72/hr
31) 1m - 8:01(8:01/m) 121cal 3.34/3.64/hr
32) 1m - 8:01(8:01/m) 121cal 3.35/3.57/hr
33) 1m - 8:49(8:49/m) 121cal 3.04/3.51/hr
34) 1m - 11:52(11:52/m) 114cal 2.26/3.41/hr
35) 1m - 9:31(9:31/m) 116cal 2.82/3.18/hr
36) 1m - 8:50(8:50/m) 121cal 3.03/3.32/hr
37) 1m - 11:26(11:26/m) 110cal 2.35/2.96/hr
38) 0.18m - 1:46(9:47/m) 21cal 2.74/2.83/hr
7:10 7:30 7:34 6:53 7:40 7:30 6:30 6:22 6:29 6:22 6:32 7:16 7:00 6:42 6:56 6:21 6:44 6:55 7:14 6:37 7:26 7:28 7:25 7:23 7:02 6:57 7:03 7:01 7:24 7:44 8:01 8:01 8:49 11:52 9:31 8:50 11:26 1:46
Pin Map |
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Min/mi0
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Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
1.00 | 7:09 | 7:09 | 7:09 | 175 170-180 | 13/24 |
2.00 | 14:39 | 7:30 | 7:30 | 169 114-178 | 11/44 |
3.00 | 22:13 | 7:34 | 7:34 | 171 120-178 | 21/13 |
4.00 | 29:06 | 6:53 | 6:53 | 178 120-186 | 36/11 |
5.00 | 36:46 | 7:40 | 7:40 | 176 166-184 | 54/48 |
6.00 | 44:16 | 7:30 | 7:30 | 173 120-188 | 25/5 |
7.00 | 50:45 | 6:30 | 6:30 | 181 120-188 | 3/34 |
8.00 | 57:07 | 6:22 | 6:22 | 182 176-188 | 4/27 |
9.00 | 1:03:35 | 6:29 | 6:29 | 182 92-188 | 7/7 |
10.00 | 1:09:57 | 6:22 | 6:22 | 182 120-190 | 0/41 |
11.00 | 1:16:30 | 6:32 | 6:32 | 170 92-190 | 3/20 |
12.00 | 1:23:45 | 7:16 | 7:16 | 178 120-190 | 29/12 |
13.00 | 1:30:45 | 7:00 | 7:00 | 178 120-186 | 32/0 |
14.00 | 1:37:27 | 6:42 | 6:42 | 177 92-188 | 10/8 |
15.00 | 1:44:23 | 6:56 | 6:56 | 181 92-188 | 24/4 |
16.00 | 1:50:44 | 6:21 | 6:21 | 179 90-192 | 0/63 |
17.00 | 1:57:28 | 6:44 | 6:44 | 179 120-186 | 8/27 |
18.00 | 2:04:23 | 6:55 | 6:55 | 178 90-186 | 18/2 |
19.00 | 2:11:36 | 7:14 | 7:14 | 181 170-188 | 39/4 |
20.00 | 2:18:13 | 6:37 | 6:37 | 182 176-186 | 14/13 |
21.00 | 2:25:40 | 7:26 | 7:26 | 169 80-186 | 0/79 |
22.00 | 2:33:08 | 7:29 | 7:29 | 179 92-190 | 53/0 |
23.00 | 2:40:33 | 7:25 | 7:25 | 175 94-182 | 32/0 |
24.00 | 2:47:56 | 7:23 | 7:23 | 179 88-184 | 19/0 |
25.00 | 2:54:58 | 7:02 | 7:02 | 182 92-186 | 9/0 |
26.00 | 3:01:55 | 6:57 | 6:57 | 185 180-190 | 0/8 |
27.00 | 3:08:59 | 7:03 | 7:03 | 184 180-188 | 11/6 |
28.00 | 3:15:59 | 7:01 | 7:01 | 182 92-186 | 3/5 |
29.00 | 3:23:23 | 7:24 | 7:24 | 181 174-186 | 9/7 |
30.00 | 3:31:07 | 7:44 | 7:44 | 179 174-182 | 21/7 |
31.00 | 3:39:08 | 8:01 | 8:01 | 177 172-184 | 21/10 |
32.00 | 3:47:09 | 8:01 | 8:01 | 174 166-180 | 2/98 |
33.00 | 3:55:58 | 8:49 | 8:49 | 172 158-178 | 25/21 |
34.00 | 4:07:50 | 11:52 | 11:52 | 155 100-178 | 88/0 |
35.00 | 4:17:20 | 9:30 | 9:30 | 169 154-176 | 13/14 |
36.00 | 4:26:11 | 8:51 | 8:51 | 169 164-174 | 0/40 |
37.00 | 4:37:37 | 11:26 | 11:26 | 150 80-174 | 42/35 |
37.18 | 4:39:23 | 1:46 | 9:49 | 169 166-174 | 15/0 |
Elevation
Asc 42m,
Range 178m, Flat prediction 4:31:34
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
123 5.4% | 11:34 |
119 1.8% | 7:20 |
89 4.9% | 8:00 |
82 2.2% | 6:58 |
69 8.9% | 10:33 |
40 3.5% | 7:01 |
See your biggest climbs |
Cadence
176 (192 max)
Stride Length: 122cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 95.4 | 178 | 36 | 4:26:32 | 7:25 |
Walk | 4.6 | 107 | 1.2 | 12:51 | 10:40 |
Benchmarks
Distance | Time | Mins/mi | WAVA | Fastest |
---|---|---|---|---|
400m | 1:29 | 5:56 | 51.00% | More |
800m | 3:04 | 6:10 | 56.20% | More |
1km | 3:51 | 6:12 | 58.57% | More |
Mile | 6:19 | 6:19 | 61.67% | More |
5k | 19:50 | 6:23 | 66.77% | More |
5 miles | 32:11 | 6:26 | 66.83% | More |
10k | 40:39 | 6:33 | 66.12% | More |
10 miles | 1:06:28 | 6:39 | 66.81% | More |
Half | 1:27:59 | 6:43 | 66.76% | More |
20 miles | 2:17:28 | 6:52 | 67.19% | More |
Mara | 3:02:21 | 6:58 | 67.54% | More |
50k | 3:39:39 | 7:04 | 68.96% | More |
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:03 | 6:03 | 64.40 |
5km | 20:07 | 6:28 | 65.81 |
5M | 33:19 | 6:40 | 64.55 |
10km | 41:57 | 6:45 | 64.07 |
10M | 1:09:27 | 6:57 | 63.93 |
Half | 1:32:28 | 7:04 | 63.04 |
20M | 2:24:48 | 7:14 | 63.79 |
Mara | 3:12:48 | 7:22 | 63.88 |
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fantastic - good to see you had to slow down a bit there in the last few miles!
Bloody hills, was also mentally ready for 35 miles not 37
Nice work mate, about time you did some long runs
Smashing performance Ant. Well done.