Fri 1st Jan 2016 at 11:00am by cackleberry

Run > Race

breezy
cold

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Time
50:04
Miles
4.88
Min/mi
10:16
Pacing
56%
WAVA
46.97
Stride(cm)
94
Cals
482
Cadence
166
Asc(m)
42
Hillscore
26
Surface
Fell

Notes & Comments

Captain Cooks fell race! Loved it, massive field and a big turn out of Harriers as it's the first Club Championship race of the year.
All my training with Gavin is paying off as I have smashed my previous times!! Don't have an official result yet, but my watch said 50:43 and I forgot to stop it, previous best 52:43. Nice one.
Good post run social too.
Will post the proper time when I get it...
EDIT- Official time even better!

Split Summary
===
1) 2m - 24:09(12:04/m) 191cal 4.97/8.87mph
2) 2m - 18:49(9:25/m) 201cal 6.38/10.12mph
3) 0.88m - 7:45(8:51/m) 90cal 6.78/9.91mph

24:09 18:49 7:45

Pin Map

Race - Capt Cook

0mi in 0

Pace

11%

20%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:05	2:05	8:18	175 120-186	1/1
0.50	4:07	2:02	8:09	177 174-182	2/0
0.75	6:08	2:02	8:06	177 174-180	7/0
1.00	8:30	2:22	9:27	172 166-178	14/0
1.25	10:49	2:18	9:14	172 168-174	20/0
1.50	14:23	3:35	14:19	156 120-168	40/0
1.75	18:29	4:06	16:24	138 86-170	45/0
2.00	24:08	5:39	22:36	139 80-170	71/0
2.25	26:37	2:29	9:56	163 120-174	13/8
2.50	28:35	1:57	7:49	164 120-188	0/37
2.75	31:31	2:57	11:48	169 80-202	0/37
3.00	34:10	2:38	10:33	162 120-202	0/44
3.25	35:56	1:46	7:06	174 90-188	0/21
3.50	37:44	1:48	7:12	182 178-186	0/21
3.75	40:01	2:17	9:08	174 164-182	14/6
4.00	42:57	2:56	11:45	171 164-190	17/1
4.25	45:13	2:16	9:03	160 120-180	1/38
4.50	47:10	1:57	7:49	163 104-180	0/20
4.75	49:13	2:02	8:09	176 172-180	2/7
4.87	50:12	59	8:13	179 174-186	0/3

Elevation

Asc 42m, Range 229m, Flat prediction 41:42

Elevation Graph

Biggest Climbs (m)	Min/mi
229 6.8%	12:01
35 5.7%	11:30
See your biggest climbs

Cadence

166 (202 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.3	174	4.3	40:48	9:32
Walk	18.7	115	0.6	9:24	15:58

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:34	50.74%	More
800m	3:24	6:51	55.42%	More
1km	4:25	7:07	55.86%	More
Mile	8:23	8:23	50.67%	More
5k	31:30	10:08	47.07%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:20	9:20	45.47
5km	31:01	9:59	47.81
5M	51:22	10:16	46.94
10km	1:04:41	10:25	46.61
10M	1:47:07	10:43	46.26
Half	2:22:36	10:53	45.34
20M	3:43:19	11:10	45.49
Mara	4:57:19	11:21	45.24

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