Sun 17th Apr 2016 at 8:00am by BigEvilC
Run > Race
-
Time
3:26:54
-
Miles
26.34
-
Min/mi
7:51
-
Pacing
96%
-
WAVA
67.45
-
Stride(cm)
124
-
Cals
4175
-
Cadence
165
-
Asc(m)
42
-
Hillscore
8
-
Surface
Road
Notes & Comments
aiming for sub 30 and trained for it and got it! no miles over 8.30mpm and only 5 over 8 after 21 miles. Pleased with result and glad didn't shoot for 3.20
Split Summary
===
1) 1m - 7:47(7:47/m) 156cal 7.72/8.43mph
2) 1m - 7:43(7:43/m) 160cal 7.77/8.29mph
3) 1m - 7:53(7:53/m) 159cal 7.61/8.06mph
4) 1m - 7:38(7:38/m) 159cal 7.86/8.62mph
5) 1m - 7:33(7:33/m) 159cal 7.95/8.79mph
6) 1m - 7:39(7:39/m) 161cal 7.84/9.85mph
7) 1m - 7:44(7:44/m) 160cal 7.76/8.25mph
8) 1m - 7:40(7:40/m) 160cal 7.83/8.5mph
9) 1m - 7:57(7:57/m) 159cal 7.55/8.18mph
10) 1m - 7:40(7:40/m) 158cal 7.83/8.16mph
11) 1m - 7:54(7:54/m) 159cal 7.59/7.83mph
12) 1m - 7:49(7:49/m) 159cal 7.68/7.93mph
13) 1m - 7:40(7:40/m) 159cal 7.83/8.1mph
14) 1m - 7:43(7:43/m) 159cal 7.77/8.04mph
15) 1m - 7:50(7:50/m) 158cal 7.66/7.91mph
16) 1m - 7:51(7:51/m) 158cal 7.64/9.06mph
17) 1m - 7:50(7:50/m) 159cal 7.66/7.93mph
18) 1m - 7:55(7:55/m) 160cal 7.58/7.91mph
19) 1m - 7:49(7:49/m) 158cal 7.68/8.45mph
20) 1m - 7:57(7:57/m) 158cal 7.55/8.04mph
21) 1m - 7:58(7:58/m) 158cal 7.53/8.37mph
22) 1m - 8:02(8:02/m) 158cal 7.47/7.74mph
23) 1m - 8:07(8:07/m) 158cal 7.39/7.66mph
24) 1m - 8:12(8:12/m) 158cal 7.31/7.51mph
25) 1m - 8:26(8:26/m) 157cal 7.12/7.39mph
26) 1m - 8:13(8:13/m) 157cal 7.3/7.66mph
27) 0.34m - 2:24(6:58/m) 51cal 8.61/9.02mph
7:47 7:43 7:53 7:38 7:33 7:39 7:44 7:40 7:57 7:40 7:54 7:49 7:40 7:43 7:50 7:51 7:50 7:55 7:49 7:57 7:58 8:02 8:07 8:12 8:26 8:13 2:24
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
7:46 |
7:46 |
7:46 |
165 162-168 |
28/23 |
2.00 |
15:30 |
7:43 |
7:43 |
165 162-166 |
1/8 |
3.00 |
23:23 |
7:53 |
7:53 |
164 162-170 |
3/7 |
4.00 |
31:01 |
7:38 |
7:38 |
165 162-172 |
7/0 |
5.00 |
38:34 |
7:33 |
7:33 |
165 160-172 |
2/14 |
6.00 |
46:13 |
7:39 |
7:39 |
164 160-168 |
18/6 |
7.00 |
53:57 |
7:44 |
7:44 |
164 160-172 |
18/6 |
8.00 |
1:01:37 |
7:40 |
7:40 |
164 162-174 |
5/9 |
9.00 |
1:09:34 |
7:57 |
7:57 |
164 162-168 |
14/11 |
10.00 |
1:17:14 |
7:40 |
7:40 |
164 162-168 |
13/14 |
11.00 |
1:25:08 |
7:54 |
7:54 |
164 162-168 |
9/6 |
12.00 |
1:32:57 |
7:49 |
7:49 |
164 162-168 |
12/17 |
13.00 |
1:40:37 |
7:40 |
7:40 |
164 162-168 |
6/8 |
14.00 |
1:48:20 |
7:43 |
7:43 |
164 162-174 |
0/4 |
15.00 |
1:56:10 |
7:50 |
7:50 |
165 162-174 |
4/1 |
16.00 |
2:04:02 |
7:51 |
7:51 |
164 162-168 |
6/2 |
17.00 |
2:11:51 |
7:50 |
7:50 |
164 162-168 |
2/6 |
18.00 |
2:19:46 |
7:55 |
7:55 |
165 156-170 |
5/1 |
19.00 |
2:27:35 |
7:49 |
7:49 |
165 162-170 |
2/8 |
20.00 |
2:35:31 |
7:56 |
7:56 |
165 160-172 |
3/3 |
21.00 |
2:43:29 |
7:58 |
7:58 |
165 162-172 |
3/3 |
22.00 |
2:51:31 |
8:02 |
8:02 |
165 162-172 |
2/2 |
23.00 |
2:59:39 |
8:07 |
8:07 |
165 160-174 |
3/5 |
24.00 |
3:07:51 |
8:12 |
8:12 |
164 162-170 |
5/3 |
25.00 |
3:16:17 |
8:26 |
8:26 |
164 162-170 |
2/1 |
26.00 |
3:24:30 |
8:13 |
8:13 |
165 162-170 |
2/4 |
26.33 |
3:26:51 |
2:21 |
7:02 |
171 166-176 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
164 |
26.3 |
3:26:51 |
7:51 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:49 |
49.40% |
More |
800m |
3:37 |
7:17 |
54.39% |
More |
1km |
4:34 |
7:22 |
56.15% |
More |
Mile |
7:29 |
7:29 |
58.29% |
More |
5k |
23:38 |
7:36 |
62.80% |
More |
5 miles |
38:11 |
7:38 |
63.34% |
More |
10k |
47:37 |
7:40 |
63.47% |
More |
10 miles |
1:17:07 |
7:43 |
64.80% |
More |
Half |
1:41:07 |
7:43 |
65.40% |
More |
20 miles |
2:35:25 |
7:46 |
66.91% |
More |
Mara |
3:25:50 |
7:51 |
67.36% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:06 |
6:06 |
71.49 |
5km |
20:42 |
6:40 |
71.72 |
5M |
34:33 |
6:55 |
70.01 |
10km |
43:40 |
7:02 |
69.21 |
10M |
1:12:53 |
7:17 |
68.56 |
Half |
1:37:30 |
7:27 |
67.30 |
20M |
2:33:48 |
7:41 |
67.61 |
Mara |
3:25:43 |
7:51 |
67.40 |
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