Sun 24th Jan 2016 at 11:00am by RichHL

Run > Race

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Time
2:02:58
Miles
14.97
Min/mi
8:13
Pacing
93%
WAVA
60.38
Stride(cm)
113
Cals
1717
Cadence
173
Asc(m)
42
Surface
Road

Notes & Comments

Folksworth 15 2015
===
Took the first lap very steadily then picked the pace up on the second lap. Ended up about 4 minutes slower than the last time I ran this race in 2014. It's probably an accurate reflection of my fitness relative to that year. Onwards.

Split Summary
===
1) 1km - 4:45(4:45/km) 70cal 12.63/13.3kmph
2) 1km - 5:07(5:07/km) 72cal 11.72/12.16kmph
3) 1km - 5:08(5:08/km) 68cal 11.7/15.29kmph
4) 1km - 5:12(5:12/km) 72cal 11.54/16.35kmph
5) 1km - 5:42(5:42/km) 70cal 10.52/11.08kmph
6) 1km - 5:25(5:25/km) 71cal 11.08/11.49kmph
7) 1km - 5:27(5:27/km) 71cal 11/11.62kmph
8) 1km - 5:18(5:18/km) 71cal 11.32/11.79kmph
9) 1km - 4:58(4:58/km) 71cal 12.07/12.23kmph
10) 1km - 4:54(4:54/km) 72cal 12.24/13.83kmph
11) 1km - 5:16(5:16/km) 71cal 11.39/12.33kmph
12) 1km - 4:53(4:53/km) 72cal 12.28/12.9kmph
13) 1km - 5:02(5:02/km) 72cal 11.92/12.5kmph
14) 1km - 5:10(5:10/km) 72cal 11.61/35.38kmph
15) 1km - 5:12(5:12/km) 70cal 11.55/12.5kmph
16) 1km - 4:51(4:51/km) 71cal 12.39/15.74kmph
17) 1km - 5:15(5:15/km) 72cal 11.44/12.45kmph
18) 1km - 5:25(5:25/km) 70cal 11.07/14.45kmph
19) 1km - 5:08(5:08/km) 73cal 11.68/35.56kmph
20) 1km - 5:03(5:03/km) 72cal 11.87/12.12kmph
21) 1km - 5:01(5:01/km) 72cal 11.96/12.29kmph
22) 1km - 4:41(4:41/km) 73cal 12.8/13.62kmph
23) 1km - 5:01(5:01/km) 73cal 11.97/13.84kmph
24) 1km - 4:38(4:38/km) 70cal 12.94/13.87kmph
25) 0.09km - 25(4:22/km) 6cal 13.75/14.01kmph

4:45 5:07 5:08 5:12 5:42 5:25 5:27 5:18 4:58 4:54 5:16 4:53 5:02 5:10 5:12 4:51 5:15 5:25 5:08 5:03 5:01 4:41 5:01 4:38 25

Pace

62%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.50	3:48	3:48	7:36	174 124-186
1.00	7:50	4:02	8:03	172 170-176
1.50	12:08	4:18	8:36	171 166-174
2.00	16:02	3:54	7:49	173 166-184
2.50	20:20	4:18	8:36	169 166-172
3.00	25:00	4:40	9:20	169 166-174
3.50	29:21	4:21	8:43	169 164-176
4.00	33:43	4:22	8:43	172 168-178
4.50	38:04	4:21	8:42	170 166-176
5.00	42:19	4:15	8:29	170 166-176
5.50	46:18	3:59	7:59	173 168-176
6.00	50:11	3:53	7:46	172 166-180
6.50	54:30	4:19	8:39	171 168-174
7.00	58:34	4:03	8:07	172 168-176
7.50	1:02:29	3:55	7:51	173 166-180
8.00	1:06:31	4:02	8:04	172 168-176
8.50	1:10:37	4:06	8:12	173 170-176
9.00	1:14:49	4:12	8:25	174 170-178
9.50	1:19:03	4:14	8:28	175 172-180
10.00	1:22:51	3:48	7:35	175 170-186
10.50	1:27:02	4:12	8:24	174 170-176
11.00	1:31:28	4:26	8:51	174 170-178
11.50	1:35:35	4:07	8:15	173 170-178
12.00	1:39:43	4:08	8:15	175 172-178
12.50	1:43:49	4:06	8:12	174 172-178
13.00	1:47:51	4:02	8:03	175 172-178
13.50	1:51:42	3:51	7:43	175 172-178
14.00	1:55:22	3:40	7:21	174 172-178
14.50	1:59:35	4:12	8:25	175 172-178
14.97	2:02:57	3:22	7:13	176 172-182

Cadence

173 (186 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	172	15	2:02:53	8:13
Walk	0.1	124	0	4	18:47

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:45	48.83%	More
800m	3:36	7:14	53.43%	More
1km	4:34	7:21	54.81%	More
Mile	7:32	7:32	56.57%	More
5k	24:22	7:51	59.48%	More
5 miles	40:23	8:05	58.41%	More
10k	50:12	8:05	58.69%	More
10 miles	1:20:55	8:05	60.18%	More
Half	1:47:48	8:14	59.75%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:59	6:59	61.00
5km	23:13	7:28	62.43
5M	38:27	7:41	61.36
10km	48:25	7:48	60.85
10M	1:20:11	8:01	60.73
Half	1:46:45	8:09	59.88
20M	2:47:10	8:22	60.59
Mara	3:42:34	8:30	60.68

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