Sun 25th Jun 2017 at 12:00pm by Mr. K.

Run > Race

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Time
2:09:43
Miles
12.73
Min/mi
10:11
Pacing
77%
WAVA
47.84
Stride(cm)
95
Cals
1581
Cadence
166
Asc(m)
42
Hillscore
34
Surface
Road

Notes & Comments

Ironman 70.3 Exmoor - Run

Split Summary
===
1) 1m - 8:19(8:19/m) 130cal 63/84rpm 7.21/8.89mph
2) 1m - 10:07(10:07/m) 126cal 63/84rpm 5.93/8.37mph
3) 1m - 8:50(8:50/m) 136cal 63/84rpm 6.79/7.47mph
4) 1m - 9:56(9:56/m) 127cal 63/84rpm 6.04/7.6mph
5) 1m - 10:37(10:37/m) 125cal 63/84rpm 5.65/7.68mph
6) 1m - 10:43(10:43/m) 121cal 63/84rpm 5.6/7.49mph
7) 1m - 10:14(10:14/m) 118cal 63/84rpm 5.86/7.2mph
8) 1m - 9:47(9:47/m) 123cal 63/84rpm 6.13/7.43mph
9) 1m - 10:39(10:39/m) 127cal 63/84rpm 5.63/7.12mph
10) 1m - 11:16(11:16/m) 118cal 63/84rpm 5.33/7.85mph
11) 1m - 10:27(10:27/m) 120cal 63/84rpm 5.74/7.41mph
12) 1m - 10:47(10:47/m) 119cal 63/84rpm 5.57/7.08mph
13) 0.73m - 8:01(11:02/m) 91cal 63/84rpm 5.44/7.53mph

8:19 10:07 8:50 9:56 10:37 10:43 10:14 9:47 10:39 11:16 10:27 10:47 8:01

Pin Map

0mi in 0

Pace

22%

15%

35%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:58	3:58	7:57	174 128-184	11/16
1.00	8:18	4:20	8:39	175 120-182	16/15
1.50	13:43	5:25	10:50	156 120-184	26/11
2.00	18:26	4:43	9:26	173 120-176	17/55
2.50	22:54	4:28	8:56	177 172-182	39/15
3.00	27:17	4:23	8:47	176 170-178	9/8
3.50	32:17	5:00	10:00	166 120-180	10/13
4.00	37:12	4:55	9:50	168 120-178	9/8
4.50	42:28	5:16	10:31	163 128-178	18/7
5.00	47:49	5:21	10:43	168 114-178	16/17
5.50	53:46	5:56	11:53	144 40-178	30/10
6.00	58:32	4:46	9:33	173 122-176	11/51
6.50	1:03:48	5:16	10:32	168 120-180	35/22
7.00	1:08:47	4:59	9:58	165 114-178	7/12
7.50	1:13:36	4:50	9:39	170 120-180	8/15
8.00	1:18:34	4:58	9:56	171 120-178	7/9
8.50	1:23:53	5:19	10:38	167 120-176	17/5
9.00	1:29:16	5:23	10:46	167 120-176	14/16
9.50	1:35:37	6:20	12:41	149 120-176	31/7
10.00	1:40:28	4:52	9:43	170 120-176	0/53
10.50	1:45:58	5:30	10:59	162 120-176	55/20
11.00	1:51:00	5:02	10:04	163 120-176	2/20
11.50	1:56:12	5:12	10:24	164 124-178	14/13
12.00	2:01:41	5:29	10:59	162 120-176	9/9
12.50	2:07:40	5:58	11:57	159 80-176	14/5
12.71	2:09:38	1:58	9:12	176 172-182	4/2

Elevation

Asc 42m, Range 61m, Flat prediction 2:05:26

Elevation Graph

Biggest Climbs (m)	Min/mi
39 7.6%	9:06
36 6.3%	10:37
35 7.8%	10:26
30 16.0%	16:20
30 8.9%	13:17
30 8.4%	12:56
See your biggest climbs

Cadence

166 (184 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.0	174	11.3	1:45:00	9:19
Walk	18.8	125	1.4	24:24	16:50
Still	0.2	-	-	14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:27	43.92%	More
800m	3:54	7:50	48.87%	More
1km	4:52	7:50	50.97%	More
Mile	8:18	8:18	50.96%	More
5k	28:10	9:04	51.04%	More
5 miles	47:48	9:34	48.96%	More
10k	1:00:42	9:46	48.13%	More
10 miles	1:40:28	10:03	48.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:45	8:45	48.31
5km	29:05	9:22	49.44
5M	48:10	9:38	48.59
10km	1:00:39	9:46	48.17
10M	1:40:26	10:03	48.07
Half	2:13:43	10:12	47.39
20M	3:29:24	10:28	47.96
Mara	4:38:47	10:38	48.03

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