- breezy
-
Time
3:12:46
-
Miles
25.71
-
Min/mi
7:30
-
Pacing
79%
-
WAVA
69.89
-
Stride(cm)
132
-
Cals
2986
-
Cadence
163
-
Asc(m)
42
-
Surface
Trail
Notes & Comments
A tough race but I felt fairly comfortable throughout and finished strong which made a huge difference to my time from 2011 and allowed me to pass three other runners in the last 4 miles who slowed down.
8th place overall - I'm pleased with that! 👍
Split Summary
===
1) 1m - 7:59(7:59/m) 113cal 7.51/10.5mph
2) 1m - 6:46(6:46/m) 118cal 8.87/9.91mph
3) 1m - 6:43(6:43/m) 117cal 8.94/9.75mph
4) 1m - 6:10(6:10/m) 115cal 9.74/10.9mph
5) 1m - 7:31(7:31/m) 117cal 7.98/11.5mph
6) 1m - 6:25(6:25/m) 116cal 9.34/12.63mph
7) 1m - 7:29(7:29/m) 118cal 8.03/8.91mph
8) 1m - 7:10(7:10/m) 115cal 8.38/10.35mph
9) 1m - 6:15(6:15/m) 115cal 9.61/10.54mph
10) 1m - 7:27(7:27/m) 122cal 8.05/10.25mph
11) 1m - 8:27(8:27/m) 116cal 7.1/8.18mph
12) 1m - 7:28(7:28/m) 117cal 8.03/9.25mph
13) 1m - 6:43(6:43/m) 116cal 8.93/9.48mph
14) 1m - 6:46(6:46/m) 118cal 8.86/9.5mph
15) 1m - 6:56(6:56/m) 118cal 8.65/9.52mph
16) 1m - 6:48(6:48/m) 118cal 8.81/10.92mph
17) 1m - 8:16(8:16/m) 114cal 7.26/9.37mph
18) 1m - 8:38(8:38/m) 110cal 6.95/9.89mph
19) 1m - 7:37(7:37/m) 116cal 7.88/10.69mph
20) 1m - 9:00(9:00/m) 117cal 6.67/10.12mph
21) 1m - 8:47(8:47/m) 110cal 6.83/10.73mph
22) 1m - 8:20(8:20/m) 112cal 7.2/9.77mph
23) 1m - 7:47(7:47/m) 121cal 7.72/9.73mph
24) 1m - 8:41(8:41/m) 120cal 6.92/8.52mph
25) 1m - 8:06(8:06/m) 115cal 7.41/8.54mph
26) 0.71m - 4:33(6:22/m) 82cal 9.42/17.35mph
7:59 6:46 6:43 6:10 7:31 6:25 7:29 7:10 6:15 7:27 8:27 7:28 6:43 6:46 6:56 6:48 8:16 8:38 7:37 9:00 8:47 8:20 7:47 8:41 8:06 4:33
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
1.00 |
7:59 |
7:59 |
7:59 |
163 148-188 |
2.00 |
14:44 |
6:46 |
6:46 |
163 160-168 |
3.00 |
21:27 |
6:43 |
6:43 |
164 160-168 |
4.00 |
27:37 |
6:10 |
6:10 |
164 160-168 |
5.00 |
35:08 |
7:31 |
7:31 |
164 160-172 |
6.00 |
41:34 |
6:26 |
6:26 |
164 160-172 |
7.00 |
49:02 |
7:29 |
7:29 |
163 160-166 |
8.00 |
56:12 |
7:10 |
7:10 |
163 158-168 |
9.00 |
1:02:26 |
6:15 |
6:15 |
167 160-174 |
10.00 |
1:09:54 |
7:27 |
7:27 |
165 160-170 |
11.00 |
1:18:21 |
8:27 |
8:27 |
163 160-168 |
12.00 |
1:25:49 |
7:28 |
7:28 |
163 160-166 |
13.00 |
1:32:32 |
6:43 |
6:43 |
163 156-166 |
14.00 |
1:39:18 |
6:46 |
6:46 |
163 162-166 |
15.00 |
1:46:14 |
6:56 |
6:56 |
163 160-170 |
16.00 |
1:53:03 |
6:48 |
6:48 |
162 158-166 |
17.00 |
2:01:19 |
8:16 |
8:16 |
161 154-164 |
18.00 |
2:09:57 |
8:38 |
8:38 |
158 86-166 |
19.00 |
2:17:33 |
7:36 |
7:36 |
162 156-174 |
20.00 |
2:26:33 |
9:00 |
9:00 |
161 152-164 |
21.00 |
2:35:20 |
8:46 |
8:46 |
161 150-174 |
22.00 |
2:43:40 |
8:20 |
8:20 |
162 150-172 |
23.00 |
2:51:26 |
7:47 |
7:47 |
162 158-166 |
24.00 |
3:00:07 |
8:40 |
8:40 |
161 156-164 |
25.00 |
3:08:13 |
8:06 |
8:06 |
161 156-164 |
25.71 |
3:12:46 |
4:33 |
6:23 |
161 94-192 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
162 |
25.7 |
3:11:58 |
7:29 |
Walk |
0.4 |
108 |
0.1 |
48 |
12:32 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:19 |
5:19 |
62.92% |
More |
800m |
2:45 |
5:31 |
71.26% |
More |
1km |
3:26 |
5:31 |
74.23% |
More |
Mile |
5:38 |
5:38 |
76.71% |
More |
5k |
19:58 |
6:26 |
73.75% |
More |
5 miles |
33:01 |
6:36 |
72.64% |
More |
10k |
42:12 |
6:47 |
71.01% |
More |
10 miles |
1:09:27 |
6:57 |
71.32% |
More |
Half |
1:31:44 |
7:00 |
71.46% |
More |
20 miles |
2:26:04 |
7:18 |
70.56% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:10 |
6:10 |
70.16 |
5km |
20:31 |
6:36 |
71.78 |
5M |
33:59 |
6:48 |
70.59 |
10km |
42:47 |
6:53 |
70.03 |
10M |
1:10:51 |
7:05 |
69.92 |
Half |
1:34:20 |
7:12 |
68.95 |
20M |
2:27:43 |
7:23 |
69.77 |
Mara |
3:16:40 |
7:30 |
69.88 |
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