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
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
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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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*
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?
Oh yes. I like a two week taper so just a ocuple more runs before the weekend
Mega impressed by this run, sir. Mega impressed
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
Thank you. I'm really looking forward to it