Sun 5th Mar 2017 at 9:00am by tuga
Run > Race
-
Time
2:11:37
-
Miles
13.29
-
Min/mi
9:54
-
Pacing
93%
-
WAVA
55.65
-
Stride(cm)
96
-
Cals
1156
-
Cadence
169
-
BPM
161
-
%MHR
89.4
-
B/mi
1594
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
Cambridge HM
Dinner: steak & chips
Breakfast: 2 scrambled eggs & 3 bacon rashes & coffee
Rain 1st half of race. Feel "easy" not pushing. At mile 9 the "2h paces" pass me and I decided to follow them - wrong decision. The legs feel off and I struggled to recovered. I needed a gel+water at mile 10/11 to help me keep going
Split Summary
===
1) 1m - 9:51(9:51/m) 143/154bpm 77cal 6.09/6.47mph
2) 1m - 9:55(9:55/m) 157/160bpm 87cal 6.05/6.45mph
3) 1m - 9:46(9:46/m) 161/165bpm 87cal 6.15/6.64mph
4) 1m - 9:45(9:45/m) 163/166bpm 88cal 6.16/6.93mph
5) 1m - 9:54(9:54/m) 164/167bpm 90cal 6.06/7.22mph
6) 1m - 9:41(9:41/m) 163/165bpm 87cal 6.2/7.14mph
7) 1m - 9:53(9:53/m) 163/167bpm 89cal 6.07/6.32mph
8) 1m - 9:38(9:38/m) 164/166bpm 86cal 6.23/6.51mph
9) 1m - 9:39(9:39/m) 166/170bpm 87cal 6.22/6.45mph
10) 1m - 10:01(10:01/m) 165/167bpm 90cal 5.99/6.57mph
11) 1m - 10:06(10:06/m) 165/167bpm 90cal 5.94/6.93mph
12) 1m - 10:40(10:40/m) 161/163bpm 87cal 5.63/6.24mph
13) 1m - 10:19(10:19/m) 163/167bpm 89cal 5.82/6.47mph
14) 0.29m - 2:31(8:47/m) 167/170bpm 22cal 6.83/7.16mph
9:51 9:55 9:46 9:45 9:54 9:41 9:53 9:38 9:39 10:01 10:06 10:40 10:19 2:31
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:00 |
5:00 |
10:00 |
134 94-149 |
1341 |
169 154-172 |
7/4 |
1.00 |
9:51 |
4:51 |
9:41 |
151 148-154 |
1463 |
170 168-172 |
2/9 |
1.50 |
14:46 |
4:55 |
9:50 |
156 151-159 |
1533 |
171 168-176 |
3/0 |
2.00 |
19:46 |
5:00 |
10:00 |
158 156-159 |
1580 |
170 168-172 |
3/3 |
2.50 |
24:48 |
5:02 |
10:04 |
159 157-163 |
1601 |
169 166-172 |
8/4 |
3.00 |
29:30 |
4:42 |
9:25 |
162 160-164 |
1525 |
171 168-176 |
2/4 |
3.50 |
34:25 |
4:55 |
9:51 |
163 161-165 |
1604 |
169 166-176 |
6/3 |
4.00 |
39:16 |
4:51 |
9:41 |
163 161-165 |
1578 |
171 168-174 |
3/4 |
4.50 |
44:13 |
4:57 |
9:53 |
164 162-165 |
1622 |
171 168-174 |
4/2 |
5.00 |
49:10 |
4:57 |
9:54 |
164 163-165 |
1623 |
170 168-172 |
4/3 |
5.50 |
53:54 |
4:44 |
9:29 |
163 161-165 |
1546 |
170 166-174 |
3/5 |
6.00 |
58:50 |
4:56 |
9:52 |
162 160-164 |
1599 |
170 168-172 |
6/7 |
6.50 |
1:03:44 |
4:54 |
9:47 |
164 163-166 |
1605 |
170 168-172 |
6/3 |
7.00 |
1:08:43 |
4:59 |
9:58 |
162 159-165 |
1616 |
170 168-172 |
2/4 |
7.50 |
1:13:32 |
4:49 |
9:38 |
163 160-165 |
1570 |
170 168-174 |
1/4 |
8.00 |
1:18:21 |
4:49 |
9:38 |
164 163-166 |
1579 |
171 170-172 |
3/3 |
8.50 |
1:23:07 |
4:46 |
9:32 |
166 164-168 |
1582 |
171 170-172 |
4/3 |
9.00 |
1:27:59 |
4:52 |
9:44 |
166 164-170 |
1616 |
170 168-172 |
2/4 |
9.50 |
1:33:12 |
5:13 |
10:26 |
164 163-167 |
1712 |
168 166-170 |
6/2 |
10.00 |
1:38:01 |
4:49 |
9:38 |
165 163-166 |
1590 |
169 168-170 |
2/7 |
10.50 |
1:43:03 |
5:02 |
10:03 |
164 163-166 |
1649 |
169 162-172 |
4/6 |
11.00 |
1:48:09 |
5:07 |
10:14 |
165 162-167 |
1688 |
164 126-172 |
7/5 |
11.50 |
1:53:30 |
5:20 |
10:41 |
160 153-163 |
1709 |
162 126-174 |
5/5 |
12.00 |
1:58:47 |
5:17 |
10:34 |
161 160-163 |
1700 |
169 168-172 |
2/3 |
12.50 |
2:04:02 |
5:15 |
10:31 |
163 160-164 |
1714 |
169 164-174 |
3/4 |
13.00 |
2:09:04 |
5:02 |
10:04 |
163 160-167 |
1640 |
171 168-174 |
6/5 |
13.29 |
2:11:36 |
2:32 |
8:53 |
167 164-169 |
1484 |
175 172-180 |
3/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.2 |
169 |
13.2 |
2:10:36 |
9:52 |
Walk |
0.8 |
128 |
0.1 |
1:00 |
17:03 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:41 |
44.48% |
More |
800m |
4:34 |
9:12 |
45.91% |
More |
1km |
5:47 |
9:18 |
47.32% |
More |
Mile |
9:30 |
9:30 |
49.17% |
More |
5k |
30:01 |
9:40 |
54.34% |
More |
5 miles |
48:40 |
9:44 |
54.67% |
More |
10k |
1:00:21 |
9:43 |
55.20% |
More |
10 miles |
1:37:54 |
9:47 |
56.04% |
More |
Half |
2:09:43 |
9:54 |
55.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:51 |
7:51 |
59.46 |
5km |
27:00 |
8:41 |
60.40 |
5M |
45:21 |
9:04 |
58.67 |
10km |
57:28 |
9:15 |
57.97 |
10M |
1:36:32 |
9:39 |
56.83 |
Half |
2:09:34 |
9:53 |
55.29 |
20M |
3:25:29 |
10:16 |
54.82 |
Mara |
4:35:49 |
10:32 |
54.08 |
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