Sun 23rd Sep 2018 at 9:00am by fetcheveryone

Run > Long Run

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Time
3:15:40
Miles
20.06
Min/mi
9:45
Pacing
92%
WAVA
48.96
Stride(cm)
97
Cadence
169
Asc(m)
255
Hillscore
9
Surface
Road

Notes & Comments

8 comments

Felt left hamstring a bit from about 8 miles on, but it held out ok. Left IT band is pretty tight and sore now though. All together, very pleased with the run, not tempted to walk (except for four 10 second stops at the water stations, and three 10 second stops to get a gel and a kiss from Katie).

Split Summary
===
1) 1m - 9:50(9:50/m)
2) 1m - 9:47(9:47/m)
3) 1m - 9:49(9:49/m)
4) 1m - 10:13(10:13/m)
5) 1m - 9:43(9:43/m)
6) 1m - 10:09(10:09/m)
7) 1m - 9:42(9:42/m)
8) 1m - 9:55(9:54/m)
9) 1m - 9:42(9:42/m)
10) 1m - 9:41(9:41/m)
11) 1m - 10:01(10:02/m)
12) 1m - 9:43(9:42/m)
13) 1m - 9:42(9:42/m)
14) 1m - 9:32(9:32/m)
15) 1m - 9:30(9:31/m)
16) 1m - 9:45(9:44/m)
17) 1m - 9:44(9:44/m)
18) 1m - 9:54(9:54/m)
19) 1m - 9:38(9:38/m)
20) 1m - 9:07(9:08/m)
21) 0.07m - 33(7:59/m)

9:50 9:47 9:49 10:13 9:43 10:09 9:42 9:55 9:42 9:41 10:01 9:43 9:42 9:32 9:30 9:45 9:44 9:54 9:38 9:07 33

	StuH Solid effort, well done sir!
	Oranj Well done, I didn't fancy that weather. I assumed we'd be running clockwise around the lake, got that wrong!
	Oranj anticlockwise
	fetcheveryone Thanks both. Bit achey now. Weather was crap when we arrived, but then dry (and even sunny) after about 20 mins of running.
	clare1976 Well done, great pacing, you looked really comfortable! Loved the mid-race DAB!
	Flatlander Nice pacing. You refrained from going out too fast as you used to do, and were rewarded with a consistent 2nd half. Hope you are pleased with it after you've had a chance to reflect.
	_andy Again! Again!
	Dvorak Aye, no bad. Nicely paced. Have you considered increasing your cadence a smidgen?

Pin Map

0mi in 0

Pace

71%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	9:51	9:51	9:51	166 164-170	3/10
2.00	19:38	9:47	9:47	168 164-170	18/16
3.00	29:28	9:50	9:50	169 164-170	15/10
4.00	39:40	10:12	10:12	171 122-378	14/17
5.00	49:24	9:44	9:44	168 164-170	10/12
6.00	59:33	10:09	10:09	168 110-200	13/6
7.00	1:09:16	9:43	9:43	170 168-176	10/20
8.00	1:19:10	9:54	9:54	168 122-174	15/12
9.00	1:28:52	9:42	9:42	170 168-170	15/14
10.00	1:38:33	9:41	9:41	170 164-174	10/16
11.00	1:48:35	10:01	10:01	169 90-176	14/12
12.00	1:58:18	9:43	9:43	169 164-170	12/15
13.00	2:08:00	9:42	9:42	168 122-176	18/11
14.00	2:17:32	9:32	9:32	170 164-174	14/14
15.00	2:27:03	9:31	9:31	170 168-170	6/10
16.00	2:36:47	9:44	9:44	170 162-176	14/14
17.00	2:46:32	9:45	9:45	170 168-174	10/10
18.00	2:56:25	9:54	9:54	169 120-174	19/16
19.00	3:06:03	9:38	9:38	170 168-174	13/13
20.00	3:15:11	9:08	9:08	176 170-182	2/8
20.06	3:15:39	28	8:05	182 182-182	0/0

Elevation

Asc 255m, Range 12m, Flat prediction 3:14:25

Elevation Graph

Biggest Climbs (m)	Min/mi
12 1.8%	10:40
12 1.8%	10:31
12 1.2%	9:53
11 1.1%	9:43
11 1.1%	9:47
11 1.2%	9:47
See your biggest climbs

Cadence

169 (378 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	169	20	3:14:25	9:43
Walk	0.6	126	0.1	1:10	18:47
Still	0.0	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:16	37.96%	More
800m	4:17	8:38	42.09%	More
1km	5:30	8:51	42.93%	More
Mile	9:03	9:03	44.66%	More
5k	29:35	9:31	46.44%	More
5 miles	48:02	9:36	46.44%	More
10k	59:34	9:35	46.73%	More
10 miles	1:36:31	9:39	47.60%	More
Half	2:06:47	9:41	47.91%	More
20 miles	3:15:04	9:45	48.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:09	8:09	49.57
5km	27:06	8:43	50.68
5M	44:52	8:58	49.72
10km	56:30	9:06	49.26
10M	1:33:33	9:21	49.11
Half	2:04:33	9:30	48.39
20M	3:15:03	9:45	48.97
Mara	4:19:41	9:55	49.04

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