Sun 9th Apr 2017 at 10:00am by J2R

Run > General

Larking Gowen City of Norwich Half Marathon

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Time
1:23:19
Miles
13.20
Min/mi
6:19
Pacing
92%
WAVA
82.99
Stride(cm)
144
Cals
1394
Cadence
178
BPM
163
%MHR
92.4
B/mi
1026
Asc(m)
42
Hillscore
7
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 5:49(5:49/m) 156/163bpm 88cal 10.32/11.61mph
2) 1m - 6:06(6:06/m) 162/164bpm 101cal 9.83/10.42mph
3) 1m - 6:03(6:03/m) 163/165bpm 102cal 9.92/10.23mph
4) 1m - 6:11(6:11/m) 164/166bpm 105cal 9.71/9.98mph
5) 1m - 6:05(6:05/m) 164/165bpm 103cal 9.87/10.42mph
6) 1m - 6:13(6:13/m) 164/167bpm 106cal 9.66/9.96mph
7) 1m - 6:20(6:20/m) 165/167bpm 108cal 9.48/10.16mph
8) 1m - 6:36(6:36/m) 162/167bpm 110cal 9.09/10.31mph
9) 1m - 6:30(6:30/m) 163/165bpm 110cal 9.22/9.79mph
10) 1m - 6:13(6:13/m) 163/165bpm 103cal 9.65/10.02mph
11) 1m - 6:28(6:28/m) 163/165bpm 107cal 9.29/9.87mph
12) 1m - 7:00(7:00/m) 165/167bpm 119cal 8.57/9.54mph
13) 1m - 6:32(6:32/m) 165/169bpm 111cal 9.18/9.71mph
14) 0.2m - 1:14(6:04/m) 166/169bpm 21cal 9.88/10.06mph

5:49 6:06 6:03 6:11 6:05 6:13 6:20 6:36 6:30 6:13 6:28 7:00 6:32 1:14

Pace

22%

73%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	2:52	2:52	5:43	148 103-160	847	178 118-190	3/3
1.00	5:48	2:57	5:54	160 157-163	943	180 176-184	6/7
1.50	8:51	3:03	6:06	161 159-163	982	181 174-184	4/5
2.00	11:55	3:03	6:06	163 162-164	995	180 178-184	10/9
2.50	14:54	3:00	6:00	163 162-163	977	179 176-182	3/5
3.00	17:57	3:03	6:06	163 162-165	995	179 174-184	2/4
3.50	21:02	3:05	6:09	164 162-165	1009	178 174-182	4/1
4.00	24:08	3:06	6:12	164 162-166	1018	178 176-182	4/2
4.50	27:13	3:04	6:09	164 162-165	1008	177 174-180	4/2
5.00	30:13	3:00	6:01	164 163-165	986	178 174-184	2/10
5.50	33:18	3:05	6:11	164 162-166	1013	177 174-182	4/2
6.00	36:26	3:07	6:15	165 163-167	1031	176 174-184	5/1
6.50	39:40	3:14	6:29	165 164-166	1070	176 172-180	8/0
7.00	42:45	3:05	6:09	164 161-166	1009	177 174-182	1/18
7.50	45:55	3:10	6:20	161 156-164	1019	177 128-184	2/10
8.00	49:22	3:27	6:54	164 161-167	1132	176 170-182	17/6
8.50	52:41	3:19	6:38	163 161-165	1081	176 172-184	12/7
9.00	55:52	3:11	6:23	164 161-165	1047	178 174-186	3/3
9.50	58:57	3:05	6:10	163 161-165	1004	178 174-184	1/18
10.00	1:02:05	3:08	6:16	162 160-164	1016	178 174-182	1/9
10.50	1:05:14	3:09	6:19	162 160-165	1023	179 174-182	3/3
11.00	1:08:33	3:18	6:37	164 163-165	1084	178 174-182	4/5
11.50	1:12:08	3:35	7:10	164 160-167	1176	177 172-182	16/2
12.00	1:15:33	3:25	6:50	165 164-167	1127	175 170-182	7/1
12.50	1:18:53	3:20	6:40	165 163-166	1100	176 172-182	6/2
13.00	1:22:05	3:12	6:24	165 163-169	1057	177 174-182	4/6
13.20	2:27:51	1:05:46	5:24:15	160 100-169	51881	179 174-186	1/0

Heart

162/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 39m, Flat prediction 1:21:54

Elevation Graph

Biggest Climbs (m)	Min/mi
30 1.4%	6:54
15 3.6%	7:19
13 1.8%	6:12
11 2.9%	7:02
See your biggest climbs

Cadence

178 (190 max) Stride Length: 144cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	56.2	177	13.2	1:23:07	6:18
Walk	0.1	120	0	11	8:01
Still	43.7	-	-	1:04:33	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:23	5:34	62.00%	More
800m	2:50	5:43	71.80%	More
1km	3:36	5:47	73.90%	More
Mile	5:48	5:48	77.67%	More
5k	18:37	6:00	82.38%	More
5 miles	30:13	6:03	82.86%	More
10k	37:50	6:05	82.72%	More
10 miles	1:02:05	6:12	83.42%	More
Half	1:22:42	6:19	82.91%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:24	5:24	83.42
5km	17:59	5:47	85.31
5M	29:46	5:57	84.10
10km	37:29	6:02	83.49
10M	1:02:05	6:13	83.42
Half	1:22:39	6:19	82.32
20M	2:09:25	6:28	83.30
Mara	2:52:19	6:35	83.42

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