Sun 20th Nov 2016 at 8:00am by ahaddow
Run > Race
-
Time
4:18:08
-
Miles
26.45
-
Min/mi
9:46
-
Pacing
86%
-
WAVA
60.21
-
Stride(cm)
93
-
Cals
3477
-
Cadence
177
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:23(6:23/km) 83cal 9.4/10.01kmph
2) 1km - 5:38(5:38/km) 83cal 10.66/11.12kmph
3) 1km - 5:32(5:32/km) 81cal 10.85/11.05kmph
4) 1km - 5:34(5:34/km) 82cal 10.79/11.56kmph
5) 1km - 5:26(5:26/km) 81cal 11.06/11.39kmph
6) 1km - 6:15(6:15/km) 82cal 9.59/12.36kmph
7) 1km - 5:41(5:41/km) 82cal 10.56/11.15kmph
8) 1km - 5:35(5:35/km) 82cal 10.75/10.88kmph
9) 1km - 5:28(5:28/km) 81cal 10.97/11.15kmph
10) 1km - 5:41(5:41/km) 83cal 10.56/11.19kmph
11) 1km - 5:43(5:43/km) 82cal 10.48/11.08kmph
12) 1km - 5:43(5:43/km) 82cal 10.5/11.25kmph
13) 1km - 5:49(5:49/km) 83cal 10.32/10.58kmph
14) 1km - 5:59(5:59/km) 81cal 10.02/10.45kmph
15) 1km - 6:03(6:03/km) 83cal 9.91/10.65kmph
16) 1km - 6:18(6:18/km) 80cal 9.51/10.95kmph
17) 1km - 5:53(5:53/km) 82cal 10.19/10.92kmph
18) 1km - 5:40(5:40/km) 82cal 10.59/11.25kmph
19) 1km - 5:42(5:42/km) 81cal 10.53/10.65kmph
20) 1km - 5:48(5:48/km) 82cal 10.35/11.46kmph
21) 1km - 6:43(6:43/km) 79cal 8.94/11.32kmph
22) 1km - 6:00(6:00/km) 84cal 10.01/10.58kmph
23) 1km - 6:05(6:05/km) 82cal 9.86/10.04kmph
24) 1km - 6:02(6:02/km) 83cal 9.95/10.65kmph
25) 1km - 5:59(5:59/km) 82cal 10.02/10.88kmph
26) 1km - 6:49(6:49/km) 79cal 8.79/10.75kmph
27) 1km - 6:10(6:10/km) 83cal 9.73/10.58kmph
28) 1km - 6:25(6:25/km) 80cal 9.34/10.45kmph
29) 1km - 6:00(6:00/km) 83cal 10/10.68kmph
30) 1km - 5:53(5:53/km) 82cal 10.19/10.88kmph
31) 1km - 6:37(6:37/km) 78cal 9.07/11.05kmph
32) 1km - 6:10(6:10/km) 83cal 9.72/10.75kmph
33) 1km - 6:32(6:32/km) 81cal 9.18/10.48kmph
34) 1km - 6:09(6:09/km) 82cal 9.75/9.94kmph
35) 1km - 6:06(6:06/km) 83cal 9.82/10.31kmph
36) 1km - 7:35(7:35/km) 76cal 7.91/10.41kmph
37) 1km - 6:26(6:26/km) 82cal 9.32/10.08kmph
38) 1km - 6:29(6:29/km) 81cal 9.25/10.61kmph
39) 1km - 6:12(6:12/km) 84cal 9.68/10.71kmph
40) 1km - 6:48(6:48/km) 81cal 8.83/10.98kmph
41) 1km - 6:25(6:25/km) 84cal 9.36/9.91kmph
42) 1km - 5:50(5:50/km) 81cal 10.29/11.39kmph
43) 0.56km - 2:52(5:07/km) 46cal 11.72/12.9kmph
6:23 5:38 5:32 5:34 5:26 6:15 5:41 5:35 5:28 5:41 5:43 5:43 5:49 5:59 6:03 6:18 5:53 5:40 5:42 5:48 6:43 6:00 6:05 6:02 5:59 6:49 6:10 6:25 6:00 5:53 6:37 6:10 6:32 6:09 6:06 7:35 6:26 6:29 6:12 6:48 6:25 5:50 2:52
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 1.00 |
9:45 |
9:45 |
9:45 |
177 166-186 |
7/13 |
| 2.00 |
18:52 |
9:07 |
9:07 |
184 170-186 |
1/4 |
| 3.00 |
27:35 |
8:43 |
8:43 |
184 180-196 |
3/4 |
| 4.00 |
37:16 |
9:41 |
9:41 |
183 114-190 |
7/1 |
| 5.00 |
46:18 |
9:02 |
9:02 |
185 180-188 |
2/4 |
| 6.00 |
55:15 |
8:57 |
8:57 |
184 180-188 |
3/2 |
| 7.00 |
1:04:20 |
9:05 |
9:05 |
182 178-186 |
7/3 |
| 8.00 |
1:13:43 |
9:23 |
9:23 |
182 176-184 |
4/3 |
| 9.00 |
1:23:21 |
9:38 |
9:38 |
177 170-182 |
8/6 |
| 10.00 |
1:33:19 |
9:58 |
9:58 |
173 114-188 |
5/8 |
| 11.00 |
1:42:38 |
9:18 |
9:18 |
179 178-182 |
4/6 |
| 12.00 |
1:51:56 |
9:18 |
9:18 |
179 176-182 |
3/7 |
| 13.00 |
2:02:04 |
10:08 |
10:08 |
172 116-184 |
5/6 |
| 14.00 |
2:11:47 |
9:43 |
9:43 |
177 174-180 |
4/3 |
| 15.00 |
2:21:31 |
9:44 |
9:44 |
177 174-180 |
7/3 |
| 16.00 |
2:31:34 |
10:04 |
10:04 |
172 88-180 |
6/4 |
| 17.00 |
2:41:54 |
10:19 |
10:19 |
174 90-184 |
7/5 |
| 18.00 |
2:51:53 |
10:00 |
10:00 |
174 106-182 |
12/8 |
| 19.00 |
3:01:24 |
9:31 |
9:31 |
176 88-180 |
6/5 |
| 20.00 |
3:11:48 |
10:24 |
10:24 |
171 108-184 |
10/5 |
| 21.00 |
3:22:08 |
10:20 |
10:20 |
173 110-182 |
8/3 |
| 22.00 |
3:32:20 |
10:12 |
10:12 |
174 112-180 |
11/11 |
| 23.00 |
3:43:37 |
11:17 |
11:17 |
167 108-180 |
3/6 |
| 24.00 |
3:53:58 |
10:21 |
10:21 |
172 106-182 |
2/8 |
| 25.00 |
4:04:31 |
10:33 |
10:33 |
168 88-178 |
5/8 |
| 26.00 |
4:14:25 |
9:54 |
9:54 |
175 170-180 |
4/9 |
| 26.44 |
4:18:06 |
3:41 |
8:23 |
178 174-180 |
1/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
94.7 |
178 |
25.6 |
4:04:32 |
9:33 |
| Walk |
5.3 |
113 |
0.8 |
13:34 |
16:16 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:59 |
7:59 |
45.25% |
More |
| 800m |
4:09 |
8:20 |
51.94% |
More |
| 1km |
5:18 |
8:32 |
52.96% |
More |
| Mile |
8:38 |
8:38 |
55.36% |
More |
| 5k |
27:58 |
9:00 |
58.27% |
More |
| 5 miles |
45:24 |
9:05 |
58.73% |
More |
| 10k |
56:30 |
9:06 |
59.07% |
More |
| 10 miles |
1:32:46 |
9:17 |
59.62% |
More |
| Half |
2:02:39 |
9:22 |
59.75% |
More |
| 20 miles |
3:11:41 |
9:35 |
60.12% |
More |
| Mara |
4:15:33 |
9:45 |
60.13% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:01 |
8:01 |
59.62 |
| 5km |
26:40 |
8:35 |
61.11 |
| 5M |
44:09 |
8:50 |
60.39 |
| 10km |
55:36 |
8:57 |
60.02 |
| 10M |
1:32:04 |
9:12 |
60.08 |
| Half |
2:02:34 |
9:21 |
59.33 |
| 20M |
3:11:56 |
9:36 |
60.04 |
| Mara |
4:15:33 |
9:45 |
60.13 |
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