Sun 30th Jul 2017 at 11:00am by NDWDave

Run > General

  • Time
    4:37:27
  • Miles
    31.36
  • Min/mi
    8:51
  • Pacing
    85%
  • WAVA
    55.03
  • Cals
    4188
  • Asc(m)
    42
  • Hillscore
    46
  • Surface
    Road

Notes & Comments

6 comments
Split Summary
===
1) 1m - 8:15(8:15/m) 131cal 7.28/8.94mph
2) 1m - 8:37(8:37/m) 137cal 6.96/8.81mph
3) 1m - 8:44(8:44/m) 136cal 6.88/8.54mph
4) 1m - 8:51(8:51/m) 138cal 6.78/8.86mph
5) 1m - 8:24(8:24/m) 137cal 7.15/9.58mph
6) 1m - 8:24(8:24/m) 139cal 7.14/8.58mph
7) 1m - 8:26(8:26/m) 130cal 7.12/8.26mph
8) 1m - 8:34(8:34/m) 133cal 7/8.22mph
9) 1m - 9:06(9:06/m) 134cal 6.59/8.02mph
10) 1m - 8:45(8:45/m) 134cal 6.86/8.67mph
11) 1m - 8:27(8:27/m) 131cal 7.11/8.43mph
12) 1m - 8:24(8:24/m) 132cal 7.14/8.79mph
13) 1m - 8:37(8:37/m) 133cal 6.96/10.84mph
14) 1m - 8:49(8:49/m) 133cal 6.81/9.91mph
15) 1m - 9:26(9:26/m) 130cal 6.37/7.55mph
16) 1m - 8:53(8:53/m) 132cal 6.75/7.71mph
17) 1m - 8:29(8:29/m) 134cal 7.08/8.29mph
18) 1m - 8:14(8:14/m) 134cal 7.28/8.55mph
19) 1m - 8:28(8:28/m) 135cal 7.09/10.18mph
20) 1m - 8:55(8:55/m) 132cal 6.73/7.91mph
21) 1m - 9:17(9:17/m) 136cal 6.46/8.34mph
22) 1m - 8:51(8:51/m) 131cal 6.78/8.05mph
23) 1m - 8:47(8:47/m) 134cal 6.83/8.23mph
24) 1m - 8:31(8:31/m) 134cal 7.04/8.12mph
25) 1m - 8:40(8:40/m) 133cal 6.93/11.14mph
26) 1m - 9:23(9:23/m) 132cal 6.4/7.94mph
27) 1m - 10:32(10:32/m) 131cal 5.7/8.03mph
28) 1m - 9:16(9:16/m) 136cal 6.48/7.98mph
29) 1m - 9:08(9:08/m) 138cal 6.57/8.67mph
30) 1m - 8:28(8:28/m) 135cal 7.08/11.15mph
31) 1m - 8:53(8:53/m) 133cal 6.75/7.87mph
32) 0.08m - 45(8:57/m) 10cal 6.71/7.35mph
33) 0.28m - 4:09(15:03/m) 30cal 3.99/6.87mph
8:15 8:37 8:44 8:51 8:24 8:24 8:26 8:34 9:06 8:45 8:27 8:24 8:37 8:49 9:26 8:53 8:29 8:14 8:28 8:55 9:17 8:51 8:47 8:31 8:40 9:23 10:32 9:16 9:08 8:28 8:53 45 4:09
Bintmcskint
Bloody hell! Did you just run 30 miles up and down the lane with Woldingham School in the middle at an average of sub 9mm? *bows down in awe*
NDWDave
Thanks. I hadn't broken 5 hours for 50k so wanted to see if I could. I felt comfortable at sub 9 to start with and kept going. Have you started tapering yet?
Bintmcskint
Oh yes. I like a two week taper so just a ocuple more runs before the weekend :-)
Bintmcskint
Mega impressed by this run, sir. Mega impressed :-)
NDWDave
Thanks. I'm quite speedy over short distances and keep walk for ever but it is the marathon distance I struggle with. Good luck next weekend
Bintmcskint
Thank you. I'm really looking forward to it :-)

Pace

2% 2% 61% 35%

Splits

Miles Miles Time Time Split Split Min/mi /mi Ascent mtrs Asc.
1.00 8:14 8:14 8:14 1/20
2.00 16:52 8:37 8:37 17/13
3.00 25:35 8:44 8:44 25/0
4.00 34:26 8:51 8:51 33/6
5.00 42:49 8:23 8:23 4/31
6.00 51:13 8:24 8:24 0/30
7.00 59:39 8:26 8:26 5/19
8.00 1:08:14 8:34 8:34 16/2
9.00 1:17:20 9:06 9:06 15/9
10.00 1:26:05 8:45 8:45 39/8
11.00 1:34:31 8:26 8:26 5/30
12.00 1:42:56 8:25 8:25 10/30
13.00 1:51:33 8:38 8:38 1/22
14.00 2:00:22 8:49 8:49 23/2
15.00 2:09:48 9:25 9:25 15/9
16.00 2:18:41 8:53 8:53 38/7
17.00 2:27:09 8:28 8:28 8/28
18.00 2:35:23 8:14 8:14 9/29
19.00 2:43:51 8:28 8:28 3/23
20.00 2:52:46 8:55 8:55 22/2
21.00 3:02:03 9:17 9:17 16/10
22.00 3:10:55 8:52 8:52 36/9
23.00 3:19:42 8:47 8:47 14/23
24.00 3:28:13 8:31 8:31 8/31
25.00 3:36:53 8:40 8:40 2/27
26.00 3:46:15 9:22 9:22 21/3
27.00 3:56:47 10:32 10:32 15/10
28.00 4:06:02 9:15 9:15 33/7
29.00 4:15:09 9:06 9:06 21/21
30.00 4:23:39 8:30 8:30 9/34
31.00 4:32:32 8:53 8:53 6/12
31.36 4:37:26 4:54 13:40 10/0

Elevation

Asc 42m, Range 74m, Flat prediction 4:28:02
Elevation Graph
Biggest Climbs (m) Min/mi
38 1.5% 8:43
32 2.3% 8:44
32 2.3% 8:45
31 2.2% 8:43
31 2.4% 9:32
31 2.4% 8:53
See your biggest climbs

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:55 7:43 38.94% More
800m 3:55 7:53 43.53% More
1km 4:54 7:54 45.61% More
Mile 8:02 8:02 48.21% More
5k 26:03 8:23 50.47% More
5 miles 42:32 8:30 50.29% More
10k 52:52 8:30 50.60% More
10 miles 1:25:53 8:35 51.48% More
Half 1:52:22 8:35 52.06% More
20 miles 2:52:42 8:38 53.26% More
Mara 3:48:03 8:42 53.78% More
50k 4:33:08 8:47 55.23% More

Predictions

Dist Time Per Mile WAVA
1M 7:12 7:12 53.76
5km 23:56 7:42 54.92
5M 39:37 7:55 54.00
10km 49:53 8:02 53.63
10M 1:22:37 8:16 53.51
Half 1:49:59 8:24 52.78
20M 2:52:14 8:37 53.40
Mara 3:49:19 8:45 53.48
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