Sat 2nd Mar 2019 at 1:00pm by the hickmanator

Run > Race
  • v windy
  • cold
  • Time
    2:39:37
  • Miles
    18.72
  • Min/mi
    8:32
  • Pacing
    85%
  • WAVA
    63.48
  • Stride(cm)
    109
  • Cals
    2359
  • Cadence
    174
  • Asc(m)
    639
  • Hillscore
    53
  • Surface
    Road

Notes & Comments

Rhayader round the lakes 30K
Gel at 5m mars & jelly babies
===
1) 1m - 7:07(7:07/m) 126cal 8.44/10mph
2) 1m - 7:56(7:56/m) 128cal 7.56/8.56mph
3) 1m - 8:40(8:40/m) 127cal 6.93/7.76mph
4) 1m - 11:00(11:00/m) 126cal 5.46/6.76mph
5) 1m - 9:28(9:28/m) 124cal 6.34/7.89mph
6) 1m - 7:34(7:34/m) 127cal 7.93/8.41mph
7) 1m - 8:37(8:37/m) 124cal 6.96/8.95mph
8) 1m - 9:20(9:20/m) 125cal 6.43/7.16mph
9) 1m - 8:19(8:19/m) 126cal 7.21/8.06mph
10) 1m - 8:39(8:39/m) 121cal 6.93/7.93mph
11) 1m - 7:43(7:43/m) 127cal 7.77/8.16mph
12) 1m - 7:45(7:45/m) 127cal 7.74/8.77mph
13) 1m - 9:07(9:07/m) 130cal 6.58/9.37mph
14) 1m - 8:57(8:57/m) 125cal 6.7/7.76mph
15) 1m - 8:02(8:02/m) 125cal 7.46/7.66mph
16) 1m - 7:22(7:22/m) 126cal 8.14/8.64mph
17) 1m - 8:02(8:02/m) 127cal 7.47/7.99mph
18) 1m - 9:49(9:49/m) 128cal 6.12/7.68mph
19) 0.72m - 6:11(8:34/m) 90cal 7/7.97mph
7:07 7:56 8:40 11:00 9:28 7:34 8:37 9:20 8:19 8:39 7:43 7:45 9:07 8:57 8:02 7:22 8:02 9:49 6:11

Pace

5% 5% 17% 27% 45%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:31 3:31 7:01 175 170-182 3/17
1.00 7:06 3:36 7:12 172 92-180 4/20
1.50 10:55 3:48 7:36 173 170-176 13/3
2.00 15:03 4:08 8:16 172 168-174 17/1
2.50 19:08 4:06 8:11 172 170-174 24/3
3.00 23:43 4:35 9:09 172 168-176 47/1
3.50 29:08 5:25 10:51 168 164-172 52/2
4.00 34:42 5:34 11:07 167 164-170 53/0
4.50 39:40 4:58 9:56 170 168-172 37/0
5.00 44:08 4:29 8:57 172 168-176 29/8
5.50 47:58 3:49 7:39 175 174-176 0/38
6.00 51:44 3:46 7:32 175 172-178 0/50
6.50 55:36 3:52 7:44 179 168-204 5/54
7.00 1:00:21 4:45 9:30 173 168-178 25/7
7.50 1:05:01 4:41 9:21 171 168-174 5/9
8.00 1:09:39 4:38 9:16 173 166-176 24/1
8.50 1:13:54 4:15 8:30 174 170-178 9/21
9.00 1:18:00 4:05 8:11 176 174-178 10/23
9.50 1:22:34 4:34 9:09 170 112-180 12/18
10.00 1:26:39 4:05 8:09 176 170-180 8/12
10.50 1:30:30 3:51 7:42 176 172-180 6/28
11.00 1:34:22 3:53 7:45 176 174-178 17/11
11.50 1:38:05 3:43 7:26 176 172-178 4/37
12.00 1:42:09 4:03 8:06 176 174-178 14/22
12.50 1:46:39 4:31 9:02 173 166-176 22/9
13.00 1:51:15 4:35 9:10 173 166-176 14/15
13.50 1:56:03 4:49 9:37 171 166-176 30/3
14.00 2:00:11 4:08 8:16 174 166-178 15/37
14.50 2:04:16 4:04 8:09 175 172-178 19/12
15.00 2:08:14 3:58 7:56 177 172-182 7/25
15.50 2:11:56 3:42 7:24 177 174-180 4/26
16.00 2:15:36 3:40 7:20 179 176-182 1/31
16.50 2:19:41 4:05 8:10 178 176-180 16/7
17.00 2:23:38 3:57 7:55 178 174-180 0/18
17.50 2:28:07 4:29 8:58 175 168-180 11/2
18.00 2:33:27 5:20 10:40 169 164-172 31/1
18.50 2:37:36 4:09 8:18 172 152-176 1/31
18.72 2:39:37 2:01 9:13 174 170-182 9/0

Elevation

Asc 639m, Range 294m, Flat prediction 2:30:10
Elevation Graph
Biggest Climbs (m) Min/mi
253 5.7% 9:54
46 3.8% 10:12
32 4.5% 9:34
30 5.1% 10:03
26 4.4% 9:31
22 2.1% 8:06
See your biggest climbs

Cadence

174 (204 max) Stride Length: 109cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 173 18.7 2:39:24 8:31
Walk 0.1 108 0 13 12:21

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:39 6:39 52.29% More
800m 3:28 6:59 59.21% More
1km 4:20 6:59 61.65% More
Mile 7:06 7:06 63.90% More
5k 24:20 7:50 63.59% More
5 miles 41:12 8:14 61.29% More
10k 50:34 8:08 62.44% More
10 miles 1:22:54 8:17 63.04% More
Half 1:49:24 8:21 63.25% More

Predictions

Dist Time Per Mile WAVA
1M 7:09 7:09 63.52
5km 23:47 7:39 65.05
5M 39:23 7:53 64.13
10km 49:35 7:59 63.68
10M 1:22:07 8:13 63.65
Half 1:49:20 8:21 62.81
20M 2:51:13 8:34 63.55
Mara 3:47:57 8:42 63.65
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