Sun 10th Sep 2017 at 9:00am by Autumnleaves

Run > Race

Good
breezy

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Time
1:53:56
Miles
13.05
Min/mi
8:44
Pacing
95%
WAVA
63.83
Stride(cm)
102
Cals
1346
Cadence
181
Asc(m)
42
Surface
Mixed

Notes & Comments

3 comments

3rd leg of WST - planned to start at around 8.25-8.30 min/mile pace and see how long I could hang on! It sort of worked - much better performance than last year. Miles 7 & 8 were against a breeze which was tough, pleased that I managed to pick up the pace a bit again at the end. Given the previous 2 days - happy with the time

Split Summary
===
1) 1m - 8:27(8:27/m) 103cal 7.1/7.41mph
2) 1m - 8:31(8:31/m) 104cal 7.05/7.35mph
3) 1m - 8:25(8:25/m) 104cal 7.13/8.68mph
4) 1m - 8:20(8:20/m) 105cal 7.21/7.68mph
5) 1m - 8:32(8:32/m) 103cal 7.03/7.31mph
6) 1m - 8:33(8:33/m) 104cal 7.02/7.35mph
7) 1m - 8:59(8:59/m) 103cal 6.68/6.97mph
8) 1m - 9:12(9:12/m) 103cal 6.53/6.85mph
9) 1m - 9:06(9:06/m) 103cal 6.59/8.27mph
10) 1m - 8:43(8:43/m) 102cal 6.88/7.95mph
11) 1m - 9:01(9:01/m) 103cal 6.65/6.99mph
12) 1m - 9:03(9:03/m) 102cal 6.63/6.97mph
13) 1m - 8:45(8:45/m) 103cal 6.85/7.26mph
14) 0.05m - 19(6:39/m) 4cal 9.03/10.71mph

8:27 8:31 8:25 8:20 8:32 8:33 8:59 9:12 9:06 8:43 9:01 9:03 8:45 19

	.B. Another great race, well done
	Bintmcskint It's been a really impressive three days of racing from you!
	northernslowcoach You rock x

Pace

70%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:17	4:17	8:35	179 170-186	5/7
1.00	8:27	4:09	8:18	183 180-186	3/3
1.50	12:42	4:15	8:30	179 176-184	5/5
2.00	16:58	4:16	8:32	179 176-182	6/5
2.50	21:11	4:13	8:27	181 176-188	7/8
3.00	25:23	4:12	8:23	175 120-190	8/9
3.50	29:31	4:08	8:17	172 120-184	6/9
4.00	33:42	4:11	8:23	182 176-240	7/9
4.50	37:57	4:15	8:29	179 174-182	3/4
5.00	42:14	4:18	8:35	179 120-184	2/2
5.50	46:26	4:12	8:24	180 176-184	3/9
6.00	50:48	4:21	8:43	178 120-186	1/1
6.50	55:11	4:24	8:48	176 120-184	0/0
7.00	59:47	4:35	9:11	181 178-186	6/0
7.50	1:04:20	4:34	9:07	182 178-186	4/4
8.00	1:08:59	4:38	9:16	177 120-182	6/7
8.50	1:13:34	4:35	9:10	183 176-188	6/6
9.00	1:18:05	4:31	9:02	183 174-188	3/5
9.50	1:22:27	4:22	8:45	182 120-188	4/2
10.00	1:26:48	4:21	8:42	186 184-190	2/2
10.50	1:31:13	4:25	8:51	186 180-190	3/2
11.00	1:35:49	4:36	9:12	182 178-186	6/5
11.50	1:40:22	4:34	9:07	179 120-184	3/5
12.00	1:44:51	4:29	8:58	184 180-188	6/9
12.50	1:49:17	4:25	8:51	184 178-188	3/5
13.00	1:53:37	4:20	8:40	184 180-190	4/0
13.04	1:53:51	14	6:41	190 188-192	1/0

Elevation

Asc 42m, Range 12m, Flat prediction 1:53:56

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

181 (240 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.6	181	12.8	1:52:15	8:44
Walk	1.4	120	0.2	1:36	8:37

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	8:00	48.71%	More
800m	4:05	8:12	51.92%	More
1km	5:06	8:12	54.16%	More
Mile	8:16	8:16	57.06%	More
5k	26:04	8:24	63.23%	More
5 miles	42:05	8:25	63.93%	More
10k	52:36	8:28	64.04%	More
10 miles	1:26:43	8:40	63.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:46	6:46	69.73
5km	23:32	7:34	70.05
5M	39:42	7:56	67.77
10km	50:25	8:07	66.81
10M	1:25:02	8:30	65.26
Half	1:54:25	8:44	63.35
20M	3:02:08	9:06	62.61
Mara	4:05:02	9:21	61.62

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