Sun 7th Feb 2016 at 11:00am by AntClark

Run > Race

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Time
1:22:39
Miles
13.09
Min/mi
6:19
Pacing
91%
WAVA
71.39
Stride(cm)
142
Cals
1593
Cadence
179
Asc(m)
42
Hillscore
17
Surface
Road

Notes & Comments

2 comments

BMV HM

Second part of long run and double 20+ mile weekend

Split Summary
===
1) 1m - 6:03(6:03/m) 122cal 9.93/11.54mph
2) 1m - 6:17(6:17/m) 123cal 9.54/12.73mph
3) 1m - 6:07(6:07/m) 120cal 9.81/10.31mph
4) 1m - 6:33(6:33/m) 122cal 9.16/9.77mph
5) 1m - 6:17(6:17/m) 121cal 9.54/10.5mph
6) 1m - 6:43(6:43/m) 122cal 8.94/9.75mph
7) 1m - 5:57(5:57/m) 121cal 10.1/10.79mph
8) 1m - 6:02(6:02/m) 120cal 9.94/10.75mph
9) 1m - 5:45(5:45/m) 121cal 10.44/10.85mph
10) 1m - 6:17(6:17/m) 122cal 9.56/10.29mph
11) 1m - 6:32(6:32/m) 122cal 9.18/10.1mph
12) 1m - 6:24(6:24/m) 122cal 9.38/10.06mph
13) 1m - 7:02(7:02/m) 125cal 8.54/9.68mph
14) 0.09m - 42(7:25/m) 10cal 8.09/7.68mph

6:03 6:17 6:07 6:33 6:17 6:43 5:57 6:02 5:45 6:17 6:32 6:24 7:02 42

	Deadbeat Good end to a tough looking week, well done!
	AntClark Progress

Pin Map

0mi in 0

Pace

40%

54%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	2:54	2:54	5:48	185 178-188	1/26
1.00	6:03	3:08	6:17	181 174-192	3/13
1.50	9:04	3:01	6:03	180 172-190	9/7
2.00	12:20	3:16	6:32	178 174-182	17/0
2.50	15:20	3:00	6:00	180 174-184	0/5
3.00	18:27	3:07	6:14	179 174-184	3/8
3.50	21:40	3:13	6:26	179 172-188	7/4
4.00	25:00	3:20	6:40	178 174-184	21/1
4.50	28:03	3:03	6:05	181 174-186	5/20
5.00	31:17	3:15	6:29	178 174-184	12/0
5.50	34:46	3:29	6:58	177 172-182	26/0
6.00	38:00	3:14	6:28	177 172-182	13/8
6.50	41:00	3:01	6:01	180 176-184	6/24
7.00	43:57	2:56	5:52	180 176-182	1/10
7.50	47:01	3:05	6:09	180 174-186	8/11
8.00	49:59	2:57	5:55	181 176-188	0/6
8.50	52:52	2:54	5:47	183 178-188	0/15
9.00	55:44	2:51	5:43	182 178-184	0/11
9.50	58:46	3:02	6:04	182 176-186	1/3
10.00	1:02:00	3:14	6:29	178 174-184	12/2
10.50	1:05:09	3:09	6:17	179 174-184	5/8
11.00	1:08:32	3:23	6:47	177 172-180	11/2
11.50	1:11:36	3:04	6:07	179 176-182	0/16
12.00	1:14:56	3:20	6:40	177 172-182	7/9
12.50	1:18:26	3:30	6:59	176 172-182	17/4
13.00	1:21:58	3:32	7:04	177 172-180	18/7
13.09	1:22:38	40	7:33	176 174-178	3/0

Elevation

Asc 42m, Range 78m, Flat prediction 1:20:03

Elevation Graph

Biggest Climbs (m)	Min/mi
57 2.5%	6:40
27 3.1%	6:45
25 4.5%	7:43
18 2.6%	6:59
18 2.0%	6:20
13 1.4%	6:25
See your biggest climbs

Cadence

179 (192 max) Stride Length: 142cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	179	13.1	1:22:38	6:19
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:22	5:30	55.48%	More
800m	2:49	5:40	61.74%	More
1km	3:33	5:42	64.22%	More
Mile	5:44	5:44	68.49%	More
5k	18:16	5:53	72.98%	More
5 miles	30:21	6:04	71.32%	More
10k	38:10	6:09	70.81%	More
10 miles	1:01:59	6:12	72.02%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:25	5:25	72.45
5km	18:00	5:48	74.09
5M	29:48	5:58	72.63
10km	37:31	6:02	72.05
10M	1:02:08	6:13	71.84
Half	1:22:43	6:19	70.83
20M	2:09:32	6:29	71.67
Mara	2:52:28	6:35	71.77

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