Sun 3rd Sep 2017 at 9:00am by larkim

Run > Race
  • Time
    2:31:32
  • Miles
    20.00
  • Min/mi
    7:35
  • Pacing
    90%
  • WAVA
    64.62
  • Stride(cm)
    110
  • Cals
    1903
  • Cadence
    192
  • BPM
    151
  • %MHR
    82.8
  • B/mi
    1147
  • Asc(m)
    42
  • Hillscore
    21
  • Surface
    Road

Notes & Comments

Really pleased with the controlled execution of that. Plan was to start with 5 easy miles, ideally around 8:30s (though to be fair I exceeded that a tiny bit, even with a brief pee stop the first five came out at about 8:23) and then press on through the uphill section at a target MP of 7:26.

Despite the fairly challenging hill at around 9 miles, knocked out 5m splits of 37:09 (contained most of the uphill), 36:12 and 36:17, averaging 7:19 over those 15 miles.

Managed to not get carried away with racing to the finish line as there were a few places I perhaps could have picked up.

Used 6 gels, 3 non caf, 3 caf, at 3 mile intervals, water every 3.5 miles or so in plastic cups which were difficult to use.

Breakfast of porridge and demerara, large double americano, then banana 30 minutes before and a slurp of beetroot juice.

Meal night before was pasta / sauce.

Split Summary
===
1) 1m - 8:18(8:18/m) 161/185bpm 124cal 7.23/7.97mph
2) 1m - 8:26(8:26/m) 134/139bpm 89cal 7.11/7.39mph
3) 1m - 8:46(8:46/m) 134/144bpm 87cal 6.85/7.72mph
4) 1m - 8:11(8:11/m) 140/147bpm 92cal 7.33/7.83mph
5) 1m - 8:13(8:13/m) 143/150bpm 97cal 7.3/7.85mph
6) 1m - 7:22(7:22/m) 151/155bpm 101cal 8.15/8.5mph
7) 1m - 7:23(7:23/m) 150/156bpm 96cal 8.12/10.77mph
8) 1m - 7:26(7:26/m) 155/159bpm 105cal 8.07/8.7mph
9) 1m - 7:25(7:25/m) 154/158bpm 103cal 8.09/8.54mph
10) 1m - 7:32(7:32/m) 157/162bpm 108cal 7.96/9mph
11) 1m - 7:23(7:23/m) 158/162bpm 106cal 8.13/8.97mph
12) 1m - 7:16(7:16/m) 152/159bpm 84cal 8.25/9.1mph
13) 1m - 7:17(7:17/m) 156/162bpm 94cal 8.24/8.77mph
14) 1m - 7:02(7:02/m) 155/161bpm 85cal 8.54/9.1mph
15) 1m - 7:14(7:14/m) 154/158bpm 85cal 8.29/8.95mph
16) 1m - 7:20(7:20/m) 154/159bpm 85cal 8.18/8.6mph
17) 1m - 7:14(7:14/m) 156/160bpm 89cal 8.3/8.7mph
18) 1m - 7:23(7:23/m) 156/160bpm 89cal 8.13/9.77mph
19) 1m - 7:18(7:18/m) 157/160bpm 92cal 8.22/8.37mph
20) 0.97m - 7:04(7:16/m) 159/162bpm 92cal 8.26/8.47mph
8:18 8:26 8:46 8:11 8:13 7:22 7:23 7:26 7:25 7:32 7:23 7:16 7:17 7:02 7:14 7:20 7:14 7:23 7:18 7:04
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

18% 57% 20% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:18 8:18 8:18 161 76-185 1335 187 182-190 14/7
2.00 16:44 8:26 8:26 134 129-139 1131 186 182-188 3/6
3.00 25:30 8:46 8:46 134 113-144 1174 186 126-192 13/6
4.00 33:41 8:11 8:11 140 131-147 1146 188 182-194 13/15
5.00 41:54 8:13 8:13 143 133-150 1175 187 182-190 18/6
6.00 49:16 7:22 7:22 151 144-155 1112 192 188-198 4/10
7.00 56:39 7:23 7:23 150 143-156 1108 191 128-198 7/15
8.00 1:04:05 7:26 7:26 155 150-159 1152 193 128-198 23/6
9.00 1:11:30 7:25 7:25 154 151-158 1142 195 186-202 23/14
10.00 1:19:02 7:32 7:32 157 150-162 1184 190 182-196 46/30
11.00 1:26:25 7:23 7:23 158 153-162 1166 193 96-198 30/6
12.00 1:33:41 7:16 7:16 152 144-159 1105 195 188-200 11/32
13.00 1:40:58 7:17 7:17 156 151-162 1136 195 188-200 21/20
14.00 1:48:00 7:02 7:02 155 149-161 1089 196 190-200 9/29
15.00 1:55:14 7:14 7:14 154 145-158 1115 195 128-204 5/18
16.00 2:02:34 7:20 7:20 154 149-159 1130 195 186-200 7/20
17.00 2:09:48 7:14 7:14 156 151-160 1128 198 192-202 9/13
18.00 2:17:11 7:23 7:23 156 151-160 1151 197 192-204 8/11
19.00 2:24:29 7:18 7:18 157 155-159 1146 195 98-200 4/3
19.97 2:31:33 7:04 7:16 159 155-162 1156 197 190-200 7/17

Heart

151/185max
  • Show Beats/Mile

Elevation

Asc 42m, Range 88m, Flat prediction 2:30:58
Elevation Graph
Biggest Climbs (m) Min/mi
45 4.6% 7:24
30 2.2% 7:05
21 2.2% 7:27
20 1.2% 8:44
15 2.3% 7:17
13 2.5% 7:27
See your biggest climbs

Cadence

192 (204 max) Stride Length: 110cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.4 192 19.9 2:30:34 7:34
Walk 0.4 116 0.1 34 7:30
Still 0.3 - - 25 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:38 6:36 48.68% More
800m 3:22 6:46 55.13% More
1km 4:15 6:50 57.02% More
Mile 6:55 6:55 59.79% More
5k 22:07 7:07 63.55% More
5 miles 35:54 7:11 63.63% More
10k 44:45 7:12 63.71% More
10 miles 1:12:29 7:15 64.95% More
Half 1:35:47 7:19 65.01% More

Predictions

Dist Time Per Mile WAVA
1M 5:53 5:53 70.22
5km 20:07 6:28 69.84
5M 33:42 6:44 67.78
10km 42:40 6:52 66.81
10M 1:11:28 7:09 65.87
Half 1:35:47 7:19 64.51
20M 2:31:32 7:35 64.61
Mara 3:23:05 7:45 64.29
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