Sun 2nd Apr 2017 at 10:00am by tuga

Run > Race Pace

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Time
4:04:38
Miles
19.99
Min/mi
12:14
Pacing
82%
WAVA
46.02
Stride(cm)
82
Cals
1181
Cadence
160
BPM
150
%MHR
83.2
B/mi
1833
Asc(m)
42
Surface
Road

Notes & Comments

oakley 20
Went with backpack with to bottles 1 with water, the other with tablet orange (?) The taste wasn't the best. Had 1 isogel orange at mile 9 and another at mile 12.
I started to have a small pain/stich below ribs on right side, but I thing was because on 2nd part of the race I started to blow my nose.
Next time need to take a Antihistamines.
The right knee was "okish" some soreness here and there but nothing big. When I start running after walk a hill I was limping for a few meters until the knee pain gone away.
I run allway until mile 9, then I started to follow a strategy for the ultra. Walk the hills and run the down hills and the flats. I finished ok.

Split Summary
===
1) 1m - 11:18(11:18/m) 133/148bpm 66cal 5.31/5.63mph
2) 1m - 11:22(11:22/m) 151/163bpm 80cal 5.28/5.68mph
3) 1m - 11:36(11:36/m) 159/170bpm 85cal 5.17/5.66mph
4) 1m - 10:55(10:55/m) 162/173bpm 81cal 5.49/6.18mph
5) 1m - 11:30(11:30/m) 161/175bpm 84cal 5.22/5.66mph
6) 1m - 11:28(11:28/m) 163/174bpm 85cal 5.23/5.7mph
7) 1m - 11:36(11:36/m) 162/171bpm 83cal 5.17/6.14mph
8) 1m - 11:56(11:56/m) 157/166bpm 71cal 5.03/6.1mph
9) 1m - 12:00(12:00/m) 155/167bpm 64cal 5/5.89mph
10) 1m - 11:43(11:43/m) 150/172bpm 46cal 5.12/6.57mph
11) 1m - 12:14(12:14/m) 158/194bpm 68cal 4.91/6.22mph
12) 1m - 13:02(13:02/m) 160/167bpm 79cal 4.6/5.3mph
13) 1m - 13:35(13:35/m) 148/164bpm 43cal 4.42/6.47mph
14) 1m - 13:22(13:22/m) 137/153bpm 26cal 4.49/5.38mph
15) 1m - 13:42(13:42/m) 142/171bpm 35cal 4.38/5.97mph
16) 1m - 13:13(13:13/m) 138/151bpm 28cal 4.54/6.51mph
17) 1m - 12:18(12:18/m) 143/155bpm 34cal 4.88/6.01mph
18) 1m - 12:44(12:44/m) 142/157bpm 38cal 4.71/6.18mph
19) 1m - 13:25(13:25/m) 135/152bpm 30cal 4.47/5.8mph
20) 0.99m - 11:40(11:49/m) 149/158bpm 55cal 5.08/6.93mph

11:18 11:22 11:36 10:55 11:30 11:28 11:36 11:56 12:00 11:43 12:14 13:02 13:35 13:22 13:42 13:13 12:18 12:44 13:25 11:40

Pin Map

0mi in 0

Pace

14%

19%

35%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	11:17	11:17	11:17	133 101-148	1502	163 120-168
2.00	22:39	11:22	11:22	151 140-163	1715	164 158-172
3.00	34:15	11:36	11:36	159 154-170	1845	164 158-174
4.00	45:11	10:55	10:55	162 154-173	1769	164 158-172
5.00	56:40	11:30	11:30	161 151-175	1851	165 158-170
6.00	1:08:08	11:28	11:28	163 157-174	1869	163 124-168
7.00	1:19:45	11:36	11:36	162 153-171	1880	165 160-174
8.00	1:31:40	11:56	11:56	157 145-166	1873	165 130-170
9.00	1:43:41	12:00	12:00	155 137-167	1861	162 124-170
10.00	1:55:24	11:43	11:43	150 115-172	1758	161 120-174
11.00	2:07:38	12:14	12:14	158 146-194	1932	159 120-172
12.00	2:20:39	13:02	13:02	160 143-167	2085	160 116-168
13.00	2:34:15	13:35	13:35	148 112-164	2011	158 120-170
14.00	2:47:36	13:21	13:21	137 102-153	1830	155 112-170
15.00	3:01:19	13:43	13:43	142 108-171	1947	152 120-170
16.00	3:14:32	13:13	13:13	138 109-151	1824	152 120-222
17.00	3:26:49	12:18	12:18	143 117-155	1758	157 118-172
18.00	3:39:33	12:44	12:44	142 92-157	1807	151 116-246
19.00	3:52:58	13:25	13:25	135 88-152	1811	154 106-236
19.99	4:04:37	11:39	11:50	149 139-158	1762	161 120-170

Heart

150/194max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

160 (246 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.0	164	18	3:30:19	11:40
Walk	13.6	126	2	33:16	17:03
Still	0.4	-	-	1:02	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:29	9:59	38.64%	More
800m	5:14	10:32	40.07%	More
1km	6:34	10:34	41.68%	More
Mile	10:48	10:48	43.25%	More
5k	34:57	11:15	46.65%	More
5 miles	56:27	11:17	47.14%	More
10k	1:10:21	11:19	47.35%	More
10 miles	1:55:05	11:31	47.67%	More
Half	2:36:04	11:55	46.21%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:21	9:21	49.92
5km	32:09	10:21	50.73
5M	54:01	10:48	49.26
10km	1:08:27	11:01	48.66
10M	1:54:59	11:30	47.71
Half	2:34:20	11:47	46.42
20M	4:04:46	12:14	46.02
Mara	5:28:32	12:32	45.40

Bespoke Fields

Amend your bespoke fields

Temperature	13
Temperature RealFeel	18
Humidity	58
Wind	5
Gusts
Treadmill incline AVG %

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