Sun 24th Apr 2016 at 10:00am by GCRunner

Run > Race

  • Time
    2:59:04
  • Miles
    26.04
  • Min/mi
    6:53
  • Pacing
    94%
  • WAVA
    71.25
  • Stride(cm)
    130
  • Cals
    3065
  • Cadence
    180
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 7:11(7:11/m) 117cal 8.35/9.06mph
2) 0.89m - 6:36(7:24/m) 106cal 8.11/8.22mph
3) 0.89m - 6:39(7:27/m) 106cal 8.06/8.5mph
4) 0.91m - 6:39(7:19/m) 108cal 8.21/8.93mph
5) 0.98m - 6:44(6:52/m) 116cal 8.74/9.04mph
6) 1m - 6:57(6:57/m) 117cal 8.63/8.93mph
7) 0.02m - 8(7:01/m) 1cal 8.55/8.75mph
8) 1m - 6:56(6:56/m) 117cal 8.65/9.02mph
9) 0.02m - 8(7:26/m) 1cal 8.06/8.66mph
10) 1m - 6:49(6:51/m) 116cal 8.76/9mph
11) 1m - 6:48(6:48/m) 116cal 8.82/9.14mph
12) 1m - 7:01(7:01/m) 116cal 8.56/9.12mph
13) 1m - 6:51(6:51/m) 117cal 8.76/9.04mph
14) 1m - 6:48(6:48/m) 117cal 8.82/9.12mph
15) 1m - 6:48(6:48/m) 117cal 8.83/9.48mph
16) 1m - 6:41(6:41/m) 118cal 8.98/9.31mph
17) 1m - 6:45(6:45/m) 119cal 8.89/9.25mph
18) 1m - 6:36(6:36/m) 117cal 9.08/10.21mph
19) 0.04m - 19(7:00/m) 5cal 8.56/9.08mph
20) 1m - 6:44(6:44/m) 118cal 8.92/9.2mph
21) 0.02m - 11(7:43/m) 2cal 7.78/8.97mph
22) 0.99m - 6:49(6:55/m) 117cal 8.68/9.29mph
23) 1m - 6:41(6:41/m) 122cal 8.98/11.77mph
24) 0.01m - 7(8:28/m) 2cal 7.09/10.87mph
25) 1m - 6:42(6:42/m) 118cal 8.96/10.44mph
26) 0m - 1(9:51/m) 118cal 6.09/10.44mph
27) 1m - 6:42(6:42/m) 118cal 8.95/9.18mph
28) 1m - 6:51(6:51/m) 119cal 8.76/9.54mph
29) 0.99m - 6:44(6:47/m) 117cal 8.84/10.33mph
30) 1m - 6:52(6:52/m) 119cal 8.73/11.46mph
31) 1m - 6:42(6:42/m) 118cal 8.95/10.02mph
32) 0.27m - 1:41(6:13/m) 30cal 9.65/10.14mph
7:11 6:36 6:39 6:39 6:44 6:57 8 6:56 8 6:49 6:48 7:01 6:51 6:48 6:48 6:41 6:45 6:36 19 6:44 11 6:49 6:41 7 6:42 1 6:42 6:51 6:44 6:52 6:42 1:41

Pace

100%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
1.00 7:11 7:11 7:11 181 176-190
2.00 14:36 7:25 7:25 181 178-184
3.00 22:02 7:26 7:26 178 172-182
4.00 29:09 7:07 7:07 179 174-182
5.00 36:03 6:55 6:55 179 176-184
6.00 43:01 6:57 6:57 179 176-182
7.00 49:58 6:57 6:57 178 88-184
8.00 56:45 6:47 6:47 180 174-188
9.00 1:03:37 6:53 6:53 180 176-186
10.00 1:10:38 7:01 7:01 180 176-188
11.00 1:17:25 6:46 6:46 180 176-186
12.00 1:24:18 6:53 6:53 180 178-186
13.00 1:31:00 6:42 6:42 179 174-184
14.00 1:37:44 6:44 6:44 181 176-188
15.00 1:44:24 6:41 6:41 180 172-184
16.00 1:51:03 6:38 6:38 180 176-186
17.00 1:57:48 6:45 6:45 180 176-184
18.00 2:04:42 6:54 6:54 181 176-184
19.00 2:11:23 6:41 6:41 180 172-186
20.00 2:18:09 6:46 6:46 180 172-184
21.00 2:24:57 6:49 6:49 181 178-188
22.00 2:31:45 6:48 6:48 180 178-188
23.00 2:38:32 6:47 6:47 179 170-182
24.00 2:45:20 6:48 6:48 180 176-184
25.00 2:52:16 6:56 6:56 181 178-184
26.00 2:58:47 6:31 6:31 180 176-184
26.04 8:11:01 5:12:14 119:16:24 181 180-182

Cadence

180 (190 max) Stride Length: 130cm Run: 99.9% Walk: 0.1%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:27 5:50 54.29% More
800m 3:05 6:12 59.05% More
1km 3:58 6:23 59.95% More
Mile 6:28 6:28 62.93% More
5k 20:44 6:40 66.74% More
5 miles 33:30 6:42 67.13% More
10k 41:47 6:43 67.14% More
10 miles 1:07:23 6:44 68.74% More
Half 1:28:24 6:45 69.28% More
20 miles 2:15:43 6:47 70.95% More

Predictions

Dist Time Per Mile WAVA
1M 5:39 5:39 72.03
5km 18:48 6:03 73.61
5M 31:09 6:14 72.18
10km 39:13 6:19 71.53
10M 1:04:56 6:30 71.33
Half 1:26:27 6:36 70.30
20M 2:15:22 6:46 71.14
Mara 3:00:14 6:53 71.24
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