Sun 23rd Apr 2017 at 10:00am by LindsD
Run > General
-
Time
2:07:45
-
Miles
13.24
-
Min/mi
9:39
-
Pacing
91%
-
WAVA
55.85
-
Stride(cm)
90
-
Cals
1406
-
Cadence
186
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
3 comments
Southampton Half
Run in the opposite direction from last year. It was harder. Calves started to hurt around mile 5.
Split Summary
===
1) 1m - 9:44(9:44/m) 105cal 6.17/6.55mph
2) 1m - 9:07(9:07/m) 105cal 6.58/6.95mph
3) 1m - 9:20(9:20/m) 107cal 6.43/6.8mph
4) 1m - 9:26(9:26/m) 106cal 6.36/7.91mph
5) 1m - 9:30(9:30/m) 108cal 6.32/7.26mph
6) 1m - 8:46(8:46/m) 106cal 6.84/7.45mph
7) 1m - 9:41(9:41/m) 107cal 6.2/6.51mph
8) 1m - 9:41(9:41/m) 107cal 6.2/6.45mph
9) 1m - 9:48(9:48/m) 106cal 6.12/6.55mph
10) 1m - 10:04(10:04/m) 108cal 5.96/6.24mph
11) 1m - 10:42(10:42/m) 105cal 5.61/6.35mph
12) 1m - 9:50(9:50/m) 106cal 6.1/6.62mph
13) 1m - 9:53(9:53/m) 107cal 6.07/6.51mph
14) 0.24m - 2:13(9:22/m) 23cal 6.4/6.59mph
9:44 9:07 9:20 9:26 9:30 8:46 9:41 9:41 9:48 10:04 10:42 9:50 9:53 2:13
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:55 |
4:55 |
9:51 |
181 168-186 |
9/3 |
1.00 |
9:43 |
4:48 |
9:36 |
184 174-188 |
5/8 |
1.50 |
14:19 |
4:35 |
9:11 |
186 182-190 |
6/9 |
2.00 |
18:50 |
4:32 |
9:03 |
186 180-190 |
11/1 |
2.50 |
23:23 |
4:33 |
9:06 |
186 182-190 |
5/4 |
3.00 |
28:10 |
4:47 |
9:34 |
186 182-188 |
15/3 |
3.50 |
33:09 |
4:59 |
9:57 |
186 182-192 |
16/3 |
4.00 |
37:36 |
4:27 |
8:54 |
187 182-194 |
6/13 |
4.50 |
42:00 |
4:23 |
8:47 |
187 184-192 |
4/17 |
5.00 |
47:06 |
5:06 |
10:12 |
182 118-190 |
20/5 |
5.50 |
51:27 |
4:21 |
8:42 |
187 174-192 |
1/17 |
6.00 |
55:52 |
4:26 |
8:51 |
187 184-192 |
6/27 |
6.50 |
1:00:45 |
4:52 |
9:45 |
185 180-190 |
10/13 |
7.00 |
1:05:33 |
4:49 |
9:37 |
186 184-188 |
10/6 |
7.50 |
1:10:21 |
4:47 |
9:35 |
185 180-188 |
7/6 |
8.00 |
1:15:14 |
4:53 |
9:47 |
186 182-190 |
5/2 |
8.50 |
1:20:08 |
4:54 |
9:48 |
186 182-190 |
4/6 |
9.00 |
1:25:03 |
4:54 |
9:49 |
185 174-190 |
4/7 |
9.50 |
1:30:04 |
5:01 |
10:03 |
187 184-190 |
7/8 |
10.00 |
1:35:07 |
5:03 |
10:06 |
186 182-188 |
6/5 |
10.50 |
1:40:11 |
5:05 |
10:09 |
185 180-190 |
5/4 |
11.00 |
1:45:48 |
5:37 |
11:14 |
183 178-188 |
10/6 |
11.50 |
1:51:02 |
5:14 |
10:28 |
185 180-188 |
6/17 |
12.00 |
1:55:38 |
4:36 |
9:13 |
187 184-190 |
10/8 |
12.50 |
2:00:36 |
4:58 |
9:55 |
187 178-190 |
10/6 |
13.00 |
2:05:32 |
4:56 |
9:51 |
186 184-188 |
8/5 |
13.22 |
2:07:39 |
2:07 |
9:32 |
187 182-190 |
5/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
185 |
13.2 |
2:07:18 |
9:38 |
Walk |
0.3 |
123 |
0 |
21 |
18:10 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:16 |
45.74% |
More |
800m |
4:15 |
8:33 |
48.54% |
More |
1km |
5:20 |
8:36 |
50.32% |
More |
Mile |
8:41 |
8:41 |
52.60% |
More |
5k |
28:35 |
9:12 |
55.87% |
More |
5 miles |
46:05 |
9:13 |
56.54% |
More |
10k |
57:48 |
9:18 |
56.45% |
More |
10 miles |
1:34:56 |
9:30 |
56.54% |
More |
Half |
2:06:22 |
9:39 |
55.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:16 |
8:16 |
55.29 |
5km |
27:29 |
8:51 |
58.11 |
5M |
45:30 |
9:06 |
57.27 |
10km |
57:18 |
9:13 |
56.93 |
10M |
1:34:53 |
9:29 |
56.58 |
Half |
2:06:19 |
9:39 |
55.46 |
20M |
3:17:49 |
9:53 |
55.64 |
Mara |
4:23:22 |
10:03 |
55.29 |
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That's a great run, I
I'm impressed x
Thank you