- rain
-
Time
1:36:26
-
Miles
13.19
-
Min/mi
7:19
-
Pacing
90%
-
WAVA
71.63
-
Stride(cm)
123
-
Cals
1666
-
Cadence
180
-
Asc(m)
42
-
Hillscore
23
-
Surface
Road
Notes & Comments
Warm up run no gels or water kept 1:35 pacer in view and ran with Gareth til hill then hung on
===
1) 1m - 6:55(6:55/m) 124cal 8.67/9.2mph
2) 1m - 6:48(6:48/m) 126cal 8.83/9.41mph
3) 1m - 7:09(7:09/m) 126cal 8.39/8.97mph
4) 1m - 7:21(7:21/m) 127cal 8.16/8.66mph
5) 1m - 7:11(7:11/m) 125cal 8.36/8.83mph
6) 1m - 7:17(7:17/m) 128cal 8.24/9.35mph
7) 1m - 8:27(8:27/m) 123cal 7.1/8.37mph
8) 1m - 6:53(6:53/m) 125cal 8.73/9.12mph
9) 1m - 6:58(6:58/m) 126cal 8.6/12.59mph
10) 1m - 7:19(7:19/m) 128cal 8.2/9.25mph
11) 1m - 8:01(8:01/m) 129cal 7.49/8.5mph
12) 1m - 7:16(7:16/m) 126cal 8.25/10.4mph
13) 1m - 7:27(7:27/m) 129cal 8.05/8.47mph
14) 0.19m - 1:24(7:28/m) 24cal 8.03/11.02mph
6:55 6:48 7:09 7:21 7:11 7:17 8:27 6:53 6:58 7:19 8:01 7:16 7:27 1:24
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:31 |
3:31 |
7:03 |
179 168-182 |
0/9 |
1.00 |
6:55 |
3:23 |
6:47 |
180 176-182 |
0/0 |
1.50 |
10:15 |
3:20 |
6:41 |
179 174-182 |
28/15 |
2.00 |
13:43 |
3:27 |
6:55 |
178 176-182 |
7/11 |
2.50 |
17:14 |
3:32 |
7:04 |
179 176-182 |
1/6 |
3.00 |
20:52 |
3:37 |
7:15 |
178 174-182 |
15/6 |
3.50 |
24:34 |
3:42 |
7:24 |
177 172-180 |
12/4 |
4.00 |
28:13 |
3:39 |
7:19 |
177 172-180 |
14/11 |
4.50 |
31:51 |
3:38 |
7:15 |
178 172-182 |
8/13 |
5.00 |
35:24 |
3:33 |
7:06 |
178 172-180 |
14/13 |
5.50 |
39:08 |
3:45 |
7:30 |
178 174-182 |
22/10 |
6.00 |
42:41 |
3:32 |
7:05 |
178 176-182 |
5/15 |
6.50 |
46:34 |
3:53 |
7:47 |
178 174-180 |
18/1 |
7.00 |
51:08 |
4:34 |
9:07 |
173 164-178 |
41/7 |
7.50 |
54:36 |
3:28 |
6:57 |
178 176-180 |
1/27 |
8.00 |
58:00 |
3:24 |
6:49 |
180 176-182 |
1/20 |
8.50 |
1:01:27 |
3:26 |
6:53 |
186 180-190 |
1/18 |
9.00 |
1:04:59 |
3:32 |
7:04 |
184 176-188 |
6/12 |
9.50 |
1:08:32 |
3:33 |
7:06 |
186 182-188 |
3/5 |
10.00 |
1:12:18 |
3:46 |
7:32 |
182 178-186 |
12/4 |
10.50 |
1:16:14 |
3:56 |
7:52 |
179 174-182 |
17/4 |
11.00 |
1:20:19 |
4:04 |
8:09 |
179 174-182 |
5/31 |
11.50 |
1:24:02 |
3:44 |
7:27 |
180 176-182 |
0/0 |
12.00 |
1:27:35 |
3:33 |
7:06 |
183 180-186 |
16/1 |
12.50 |
1:31:15 |
3:40 |
7:20 |
185 182-188 |
12/16 |
13.00 |
1:35:04 |
3:49 |
7:38 |
180 174-186 |
12/11 |
13.19 |
1:36:26 |
1:22 |
7:22 |
179 172-188 |
7/9 |
Elevation
Biggest Climbs (m) |
Min/mi |
66 4.1% |
8:30
|
27 18.0% |
6:27
|
23 3.2% |
7:28
|
22 4.9% |
7:12
|
22 3.0% |
8:08
|
16 3.8% |
7:07
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
179 |
13.2 |
1:36:26 |
7:19 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:35 |
6:22 |
54.22% |
More |
800m |
3:14 |
6:30 |
63.05% |
More |
1km |
4:04 |
6:33 |
65.22% |
More |
Mile |
6:41 |
6:41 |
67.39% |
More |
5k |
21:38 |
6:58 |
70.92% |
More |
5 miles |
35:22 |
7:04 |
70.77% |
More |
10k |
44:19 |
7:08 |
70.62% |
More |
10 miles |
1:12:17 |
7:14 |
71.64% |
More |
Half |
1:35:49 |
7:19 |
71.55% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:16 |
6:16 |
71.88 |
5km |
20:50 |
6:42 |
73.64 |
5M |
34:29 |
6:54 |
72.60 |
10km |
43:25 |
6:59 |
72.08 |
10M |
1:11:54 |
7:11 |
72.03 |
Half |
1:35:44 |
7:18 |
71.07 |
20M |
2:29:55 |
7:30 |
71.91 |
Mara |
3:19:36 |
7:37 |
72.02 |
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