Sun 9th Aug 2015 at 9:00am by RunningRich

Run > Race

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Time
2:38:05
Miles
20.63
Min/mi
7:40
Pacing
78.5%
WAVA
64.03
Stride(cm)
117
Cals
2230
Cadence
179
Asc(m)
42
Hillscore
43
Surface
Road

Notes & Comments

Salisbury 54321 33K

Official time 2:37:19. Hard work, went out a bit to fast and paid the price at the end, stopped at drink stations and bit of run/walk to the end.

Split Summary
===
1) 1m - 6:31(6:31/m) 105cal
2) 1m - 7:35(7:35/m) 112cal
3) 1m - 6:28(6:28/m) 109cal
4) 1m - 6:58(6:58/m) 111cal
5) 1m - 7:24(7:24/m) 107cal
6) 1m - 8:08(8:08/m) 112cal
7) 1m - 6:48(6:48/m) 107cal
8) 1m - 7:19(7:19/m) 112cal
9) 1m - 7:13(7:13/m) 104cal
10) 1m - 7:16(7:16/m) 110cal
11) 1m - 7:27(7:27/m) 110cal
12) 1m - 7:49(7:49/m) 111cal
13) 1m - 7:29(7:29/m) 106cal
14) 1m - 7:21(7:21/m) 111cal
15) 1m - 8:14(8:14/m) 108cal
16) 1m - 7:40(7:40/m) 110cal
17) 1m - 8:22(8:22/m) 103cal
18) 1m - 8:40(8:40/m) 103cal
19) 1m - 9:52(9:52/m) 101cal
20) 1m - 7:57(7:57/m) 108cal
21) 0.63m - 5:35(8:49/m) 70cal

6:31 7:35 6:28 6:58 7:24 8:08 6:48 7:19 7:13 7:16 7:27 7:49 7:29 7:21 8:14 7:40 8:22 8:40 9:52 7:57 5:35

Pace

10%

11%

41%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	6:30	6:30	6:30	182 118-190	5/2
2.00	14:05	7:35	7:35	182 168-190	57/7
3.00	20:33	6:28	6:28	183 180-188	1/37
4.00	27:31	6:58	6:58	182 174-188	32/17
5.00	34:55	7:24	7:24	182 168-190	17/47
6.00	43:03	8:08	8:08	181 172-188	53/6
7.00	49:50	6:48	6:48	182 178-190	11/43
8.00	57:10	7:19	7:19	181 178-184	30/17
9.00	1:04:23	7:13	7:13	181 118-188	17/55
10.00	1:11:39	7:16	7:16	180 174-184	14/10
11.00	1:19:06	7:27	7:27	183 176-190	14/1
12.00	1:26:55	7:49	7:49	184 180-188	51/0
13.00	1:34:24	7:29	7:29	182 118-186	4/18
14.00	1:41:45	7:21	7:21	181 172-186	13/5
15.00	1:49:59	8:14	8:14	180 172-186	15/9
16.00	1:57:39	7:41	7:41	180 176-184	10/1
17.00	2:06:01	8:22	8:22	176 128-192	10/74
18.00	2:14:41	8:40	8:40	171 126-184	20/37
19.00	2:24:33	9:52	9:52	172 118-198	50/23
20.00	2:32:29	7:57	7:57	181 178-186	5/16
20.63	2:38:05	5:36	8:50	158 86-186	4/3

Elevation

Asc 42m, Range 91m, Flat prediction 2:33:35

Elevation Graph

Biggest Climbs (m)	Min/mi
72 2.3%	7:41
57 3.4%	8:05
56 4.7%	7:33
52 2.8%	7:36
50 5.8%	10:21
48 3.2%	7:26
See your biggest climbs

Cadence

179 (198 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.2	181	20.3	2:32:05	7:29
Walk	3.8	119	0.3	6:00	19:54

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:28	5:54	54.46%	More
800m	3:03	6:07	60.95%	More
1km	3:50	6:10	63.15%	More
Mile	6:20	6:20	65.29%	More
5k	21:06	6:48	66.57%	More
5 miles	34:54	6:59	65.46%	More
10k	44:19	7:08	64.32%	More
10 miles	1:11:37	7:10	65.74%	More
Half	1:35:03	7:15	65.50%	More
20 miles	2:32:30	7:37	64.21%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:23	6:23	64.72
5km	21:15	6:50	66.12
5M	35:11	7:02	64.92
10km	44:18	7:08	64.35
10M	1:13:22	7:20	64.17
Half	1:37:41	7:27	63.25
20M	2:32:58	7:39	64.01
Mara	3:23:40	7:46	64.10

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