Sun 18th Mar 2018 at 9:00am by MrMo

Run > Race
  • Time
    3:51:03
  • Miles
    26.35
  • Min/mi
    8:46
  • Pacing
    96%
  • WAVA
    56.43
  • Stride(cm)
    105
  • Cals
    2670
  • Cadence
    175
  • BPM
    165
  • %MHR
    85.6
  • B/mi
    1449
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Enigma Week at the Knees Day 7: 3:51:03 Pos: 7/47

Right chuffed with this. Given that last weekend I felt like death, and this morning we were warned off against racing this event due to ice and snow, I would say that I pretty much smashed this.

It was my first 10 miles and the second 10 miles that nailed this. (1:26 at 10 and 2:53 at 20).

The only negative was the last lap, where I pretty much felt that I'd shot my bolt. I was absolutely knackered from 24 miles and the last mile cost be a sub 3:51.

Pleased to run "back to back" sub 4's across consecutive weekends.

Split Summary
===
1) 1m - 8:51(8:51/m) 147/157bpm 97cal 6.77/9.12mph
2) 1m - 8:37(8:37/m) 155/159bpm 101cal 6.96/7.18mph
3) 1m - 8:33(8:33/m) 161/165bpm 104cal 7.02/7.33mph
4) 1m - 8:41(8:41/m) 164/170bpm 106cal 6.92/7.26mph
5) 1m - 8:37(8:37/m) 164/170bpm 105cal 6.97/8.56mph
6) 1m - 8:44(8:44/m) 165/167bpm 106cal 6.87/7.31mph
7) 1m - 8:38(8:38/m) 165/169bpm 104cal 6.94/7.16mph
8) 1m - 8:43(8:43/m) 164/168bpm 104cal 6.88/7.22mph
9) 1m - 8:43(8:43/m) 162/166bpm 96cal 6.89/9.1mph
10) 1m - 8:38(8:38/m) 164/167bpm 97cal 6.95/7.78mph
11) 1m - 8:43(8:43/m) 164/170bpm 98cal 6.88/7.03mph
12) 1m - 8:40(8:40/m) 165/170bpm 97cal 6.93/8.31mph
13) 1m - 8:38(8:38/m) 163/169bpm 91cal 6.95/7.2mph
14) 1m - 8:43(8:43/m) 165/167bpm 95cal 6.88/7.18mph
15) 1m - 8:44(8:44/m) 165/170bpm 96cal 6.87/7.03mph
16) 1m - 8:42(8:42/m) 166/172bpm 98cal 6.9/7.1mph
17) 1m - 8:40(8:40/m) 167/171bpm 98cal 6.92/7.18mph
18) 1m - 8:43(8:43/m) 168/171bpm 101cal 6.89/7.16mph
19) 1m - 8:44(8:44/m) 169/174bpm 102cal 6.87/7.14mph
20) 1m - 8:49(8:49/m) 168/172bpm 101cal 6.8/7.12mph
21) 1m - 8:48(8:48/m) 169/172bpm 101cal 6.82/7.12mph
22) 1m - 9:00(9:00/m) 170/173bpm 103cal 6.67/7.08mph
23) 1m - 9:01(9:01/m) 170/173bpm 104cal 6.65/6.8mph
24) 1m - 9:00(9:00/m) 170/173bpm 105cal 6.67/6.97mph
25) 1m - 9:04(9:04/m) 172/175bpm 109cal 6.61/6.97mph
26) 1m - 9:23(9:23/m) 173/177bpm 113cal 6.39/6.64mph
27) 0.35m - 2:57(8:19/m) 178/182bpm 38cal 7.21/7.58mph
8:51 8:37 8:33 8:41 8:37 8:44 8:38 8:43 8:43 8:38 8:43 8:40 8:38 8:43 8:44 8:42 8:40 8:43 8:44 8:49 8:48 9:00 9:01 9:00 9:04 9:23 2:57

Pace

2% 61% 38%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:51 8:51 8:51 144 97-157 1275 179 172-184 11/10
2.00 17:29 8:37 8:37 155 151-159 1337 178 174-182 6/11
3.00 26:02 8:33 8:33 161 158-164 1376 178 172-192 11/11
4.00 34:42 8:41 8:41 164 160-170 1423 177 168-182 11/11
5.00 43:19 8:37 8:37 164 162-170 1412 177 172-180 8/10
6.00 52:03 8:44 8:44 165 160-167 1442 176 158-182 13/12
7.00 1:00:42 8:38 8:38 165 161-169 1426 176 170-182 13/14
8.00 1:09:25 8:43 8:43 164 159-168 1430 176 172-180 11/11
9.00 1:18:07 8:43 8:43 162 158-166 1411 177 172-180 10/4
10.00 1:26:46 8:38 8:38 164 162-167 1416 175 172-178 12/13
11.00 1:35:29 8:43 8:43 164 162-169 1430 175 170-178 9/8
12.00 1:44:08 8:40 8:40 165 161-169 1429 175 172-178 12/11
13.00 1:52:47 8:38 8:38 163 160-169 1408 176 174-180 8/8
14.00 2:01:30 8:43 8:43 165 160-167 1438 175 172-180 11/10
15.00 2:10:14 8:44 8:44 165 161-170 1442 175 172-180 16/12
16.00 2:18:56 8:42 8:42 166 163-171 1443 175 172-178 9/9
17.00 2:27:36 8:40 8:40 167 164-170 1448 175 170-178 14/13
18.00 2:36:19 8:43 8:43 168 166-171 1463 174 164-180 15/18
19.00 2:45:03 8:44 8:44 169 166-173 1476 173 166-178 12/12
20.00 2:53:52 8:49 8:49 168 166-172 1481 174 170-180 11/6
21.00 3:02:40 8:48 8:48 169 167-172 1488 172 166-176 14/13
22.00 3:11:40 9:00 9:00 170 166-173 1530 171 166-176 11/11
23.00 3:20:41 9:01 9:01 170 167-173 1533 170 168-174 13/13
24.00 3:29:41 9:00 9:00 170 168-173 1530 171 168-174 10/13
25.00 3:38:45 9:04 9:04 172 170-175 1560 170 166-174 8/7
26.00 3:48:09 9:23 9:23 173 168-176 1625 169 162-174 12/11
26.35 3:51:06 2:57 8:19 178 174-182 1482 171 168-176 1/4

Heart

165/182max
  • Show Beats/Mile

Elevation

Asc 42m, Range 9m, Flat prediction 3:51:03
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

175 (192 max) Stride Length: 105cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 174 26.4 3:51:06 8:46
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:03 8:14 38.71% More
800m 4:10 8:23 44.16% More
1km 5:14 8:26 45.81% More
Mile 8:28 8:28 48.45% More
5k 26:43 8:36 52.19% More
5 miles 43:06 8:37 52.58% More
10k 53:40 8:38 52.70% More
10 miles 1:26:34 8:39 53.94% More
Half 1:53:27 8:40 54.43% More
20 miles 2:53:40 8:41 55.91% More
Mara 3:49:36 8:46 56.39% More

Predictions

Dist Time Per Mile WAVA
1M 6:45 6:45 60.74
5km 22:58 7:24 60.71
5M 38:23 7:41 59.04
10km 48:32 7:49 58.26
10M 1:21:09 8:07 57.54
Half 1:48:37 8:17 56.41
20M 2:51:33 8:35 56.60
Mara 3:49:38 8:46 56.38
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