Running > Race

20th Dec 2015 at 8am by mackfly

  • 4:19:33
    Time
  • 30.97
    Miles
  • 8:23
    Min/mi
  • 3789
    Cals
  • 86
    Cadence
  • Mixed
    Surface

 

Notes & Comments

7:55 7:48 7:48 8:10 8:04 7:57 7:55 7:57 7:57 7:57 7:55 8:04 7:55 7:53 7:55 8:20 7:59 8:01 7:47 8:00 8:30 8:33 8:42 9:06 8:45 8:36 9:27 9:15 9:49 9:55 9:37

Pace

4% 13% 38% 44% 1%

Splits

# Time Split Miles Mins/mi Cadence rpm Ascent mtrs
1 7:54 7:54 1.00 7:54 88 60-90 7/5
2 15:42 7:48 2.00 7:48 88 86-89 4/3
3 23:30 7:48 3.00 7:48 87 81-90 2/6
4 31:41 8:10 4.00 8:10 87 81-89 2/3
5 39:44 8:04 5.00 8:04 87 59-90 5/2
6 47:42 7:58 6.00 7:58 88 83-90 4/5
7 55:37 7:55 7.00 7:55 88 84-90 3/3
8 1:03:33 7:57 8.00 7:57 88 83-90 6/6
9 1:11:30 7:57 9.00 7:57 87 81-90 4/6
10 1:19:27 7:57 10.00 7:57 87 77-89 6/5
11 1:27:22 7:55 11.00 7:55 88 82-89 6/4
12 1:35:27 8:04 12.00 8:04 88 86-89 4/4
13 1:43:22 7:55 13.00 7:55 88 85-88 5/3
14 1:51:15 7:53 14.00 7:53 87 60-89 6/7
15 1:59:10 7:55 15.00 7:55 86 83-89 5/5
16 2:07:30 8:20 16.00 8:20 86 60-89 6/7
17 2:15:29 7:59 17.00 7:59 86 83-89 5/5
18 2:23:30 8:01 18.00 8:01 87 84-89 7/6
19 2:31:17 7:47 19.00 7:47 87 85-88 4/6
20 2:39:17 8:00 20.00 8:00 86 84-88 4/3
21 2:47:47 8:30 21.00 8:30 86 54-89 6/7
22 2:56:20 8:33 22.00 8:33 85 79-88 4/6
23 3:05:02 8:42 23.00 8:42 85 81-89 6/4
24 3:14:09 9:06 24.00 9:06 84 60-89 7/7
25 3:22:54 8:45 25.00 8:45 86 83-88 4/4
26 3:31:30 8:36 26.00 8:36 86 83-88 5/5
27 3:40:57 9:27 27.00 9:27 85 52-89 3/6
28 3:50:12 9:15 28.00 9:15 85 60-88 4/3
29 4:00:01 9:49 29.00 9:49 83 60-87 7/3
30 4:09:57 9:55 30.00 9:55 84 51-86 3/4
31 4:19:33 9:36 30.97 9:55 84 53-87 5/7

Elevation

Asc 157m, Desc 157m, Range 8m
Elevation Graph
Grade Bands

Cadence

86 (90 max)
Cadence Chart
Cadence Bands

Kit

  • Salomon Speedcross 3

Predictions

Best WAVA 62.02%
Dist Time Per Mile WAVA
1M 6:49 6:49 59.36
5km 22:41 7:18 62.02
5M 37:34 7:31 61.91
10km 47:17 7:37 61.93
10M 1:18:19 7:50 61.28
Half 1:44:16 7:58 60.62
20M 2:43:16 8:10 60.56
Mara 3:37:23 8:18 60.88

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

1.84
6%
8:20
NW
6.22
20.1%
8:03
N
3.37
10.9%
8:07
NE
3.9
12.6%
9:00
W
4.06
13.1%
7:58
E
3.56
11.5%
8:43
SW
6.15
19.9%
8:36
S
1.8
5.8%
8:36
SE
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