- warm
-
Time
3:58:09
-
Miles
26.32
-
Min/mi
9:03
-
Pacing
92%
-
WAVA
60.70
-
Stride(cm)
104
-
Cals
3304
-
Cadence
171
-
Asc(m)
42
-
Hillscore
13
-
Surface
Road
Notes & Comments
Gels @ 6/10/15/20 water through out ran half with Dave @ 2:02 and second half with Peter Russel @ 1:56 fast finish loved it!
===
1) 1m - 8:30(8:30/m) 126cal 7.05/7.99mph
2) 1m - 8:44(8:44/m) 125cal 6.87/7.16mph
3) 1m - 8:31(8:31/m) 125cal 7.04/7.24mph
4) 1m - 8:46(8:46/m) 125cal 6.85/7.12mph
5) 1m - 9:00(9:00/m) 126cal 6.66/7.14mph
6) 1m - 9:13(9:13/m) 125cal 6.51/6.82mph
7) 1m - 9:50(9:50/m) 127cal 6.1/6.51mph
8) 1m - 10:12(10:12/m) 127cal 5.88/6.3mph
9) 1m - 9:34(9:34/m) 126cal 6.27/7.18mph
10) 1m - 9:59(9:59/m) 127cal 6.01/6.45mph
11) 1m - 10:03(10:03/m) 126cal 5.97/6.24mph
12) 1m - 9:58(9:58/m) 127cal 6.02/6.3mph
13) 1m - 9:03(9:03/m) 124cal 6.63/7.03mph
14) 1m - 8:58(8:58/m) 126cal 6.7/7.12mph
15) 1m - 9:16(9:16/m) 126cal 6.48/7.01mph
16) 1m - 8:48(8:48/m) 124cal 6.82/7.37mph
17) 1m - 8:56(8:56/m) 126cal 6.72/7.87mph
18) 1m - 8:54(8:54/m) 125cal 6.74/7.91mph
19) 1m - 9:10(9:10/m) 125cal 6.55/7.06mph
20) 1m - 8:51(8:51/m) 126cal 6.78/7.28mph
21) 1m - 8:46(8:46/m) 123cal 6.85/12.29mph
22) 1m - 8:40(8:40/m) 125cal 6.92/7.22mph
23) 1m - 8:33(8:33/m) 125cal 7.02/7.81mph
24) 1m - 8:31(8:31/m) 126cal 7.04/8.39mph
25) 1m - 8:30(8:30/m) 126cal 7.06/7.35mph
26) 1m - 8:18(8:18/m) 126cal 7.23/7.45mph
27) 0.32m - 2:35(8:12/m) 39cal 7.32/7.62mph
8:30 8:44 8:31 8:46 9:00 9:13 9:50 10:12 9:34 9:59 10:03 9:58 9:03 8:58 9:16 8:48 8:56 8:54 9:10 8:51 8:46 8:40 8:33 8:31 8:30 8:18 2:35
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:31 |
8:31 |
8:31 |
166 162-170 |
8/11 |
2.00 |
17:14 |
8:44 |
8:44 |
168 164-172 |
9/6 |
3.00 |
25:46 |
8:31 |
8:31 |
169 164-170 |
7/7 |
4.00 |
34:32 |
8:46 |
8:46 |
168 166-172 |
10/10 |
5.00 |
43:32 |
9:01 |
9:01 |
168 164-172 |
17/19 |
6.00 |
52:45 |
9:12 |
9:12 |
167 160-172 |
6/10 |
7.00 |
1:02:36 |
9:51 |
9:51 |
166 160-172 |
14/4 |
8.00 |
1:12:47 |
10:10 |
10:10 |
166 160-176 |
34/3 |
9.00 |
1:22:23 |
9:36 |
9:36 |
166 158-170 |
3/24 |
10.00 |
1:32:21 |
9:58 |
9:58 |
164 154-168 |
6/9 |
11.00 |
1:42:23 |
10:02 |
10:02 |
165 156-168 |
3/5 |
12.00 |
1:52:21 |
9:58 |
9:58 |
165 160-170 |
8/7 |
13.00 |
2:01:23 |
9:02 |
9:02 |
170 162-174 |
6/5 |
14.00 |
2:10:21 |
8:58 |
8:58 |
170 166-174 |
7/6 |
15.00 |
2:19:38 |
9:17 |
9:17 |
170 164-176 |
18/8 |
16.00 |
2:28:25 |
8:47 |
8:47 |
173 170-178 |
6/21 |
17.00 |
2:37:22 |
8:57 |
8:57 |
175 166-180 |
7/8 |
18.00 |
2:46:15 |
8:53 |
8:53 |
174 168-178 |
11/4 |
19.00 |
2:55:24 |
9:09 |
9:09 |
176 170-180 |
32/22 |
20.00 |
3:04:17 |
8:53 |
8:53 |
176 172-180 |
4/13 |
21.00 |
3:13:01 |
8:45 |
8:45 |
178 174-180 |
7/9 |
22.00 |
3:21:42 |
8:40 |
8:40 |
178 174-182 |
8/8 |
23.00 |
3:30:13 |
8:32 |
8:32 |
179 174-182 |
5/7 |
24.00 |
3:38:46 |
8:33 |
8:33 |
179 176-182 |
3/8 |
25.00 |
3:47:16 |
8:30 |
8:30 |
180 176-182 |
5/5 |
26.00 |
3:55:34 |
8:18 |
8:18 |
180 172-184 |
8/9 |
26.30 |
3:58:03 |
2:29 |
8:15 |
181 178-184 |
3/3 |
Elevation
Biggest Climbs (m) |
Min/mi |
37 1.9% |
9:13
|
37 1.8% |
10:08
|
16 3.4% |
9:30
|
15 2.7% |
9:32
|
15 2.0% |
9:06
|
13 1.0% |
9:49
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
171 |
26.3 |
3:58:03 |
9:03 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:07 |
42.61% |
More |
800m |
4:03 |
8:09 |
50.28% |
More |
1km |
5:05 |
8:11 |
52.22% |
More |
Mile |
8:16 |
8:16 |
54.48% |
More |
5k |
26:12 |
8:26 |
58.57% |
More |
5 miles |
42:24 |
8:29 |
59.04% |
More |
10k |
53:02 |
8:32 |
59.01% |
More |
10 miles |
1:26:58 |
8:42 |
59.55% |
More |
Half |
1:54:49 |
8:46 |
59.71% |
More |
20 miles |
3:02:18 |
9:07 |
59.14% |
More |
Mara |
3:57:12 |
9:03 |
60.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:26 |
7:26 |
60.60 |
5km |
24:44 |
7:58 |
62.03 |
5M |
40:57 |
8:11 |
61.13 |
10km |
51:34 |
8:18 |
60.69 |
10M |
1:25:23 |
8:32 |
60.65 |
Half |
1:53:40 |
8:41 |
59.85 |
20M |
2:58:00 |
8:54 |
60.57 |
Mara |
3:57:00 |
9:03 |
60.66 |
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