Sun 24th Mar 2019 at 10:00am by RichHL
Run > Race
-
Time
3:06:55
-
Miles
20.13
-
Min/mi
9:17
-
Pacing
78%
-
WAVA
56.01
-
Stride(cm)
102
-
Cals
2377
-
Cadence
171
-
Asc(m)
363
-
Hillscore
21
-
Surface
Road
Notes & Comments
Oakley 20 2019
===
Cruising along quite happily until 14 miles and then there were all these sodding hills. Again. Ended with an almost seven minute positive split and walking a lot of the hills. A bit of a hip problem in the final mile stopped me running again on the flat but I jogged it in.
Split Summary
===
1) 1km - 5:46(5:46/km) 75cal 10.39/12.56kmph
2) 1km - 5:11(5:11/km) 74cal 11.56/13.47kmph
3) 1km - 5:28(5:28/km) 74cal 10.96/11.62kmph
4) 1km - 5:30(5:30/km) 74cal 10.9/11.19kmph
5) 1km - 6:02(6:02/km) 75cal 9.95/11.66kmph
6) 1km - 4:59(4:59/km) 76cal 12.05/14.39kmph
7) 1km - 6:33(6:33/km) 72cal 9.16/12.5kmph
8) 1km - 5:35(5:35/km) 76cal 10.75/12.46kmph
9) 1km - 5:45(5:45/km) 73cal 10.43/12.16kmph
10) 1km - 5:39(5:39/km) 73cal 10.63/13.45kmph
11) 1km - 5:30(5:30/km) 75cal 10.93/13.75kmph
12) 1km - 5:53(5:53/km) 75cal 10.2/11.02kmph
13) 1km - 4:59(4:59/km) 75cal 12.04/13.69kmph
14) 1km - 5:25(5:25/km) 74cal 11.07/13.82kmph
15) 1km - 5:22(5:22/km) 75cal 11.19/13kmph
16) 1km - 5:30(5:30/km) 74cal 10.9/13.14kmph
17) 1km - 5:47(5:47/km) 73cal 10.39/13.42kmph
18) 1km - 5:22(5:22/km) 75cal 11.19/12.47kmph
19) 1km - 5:38(5:38/km) 75cal 10.67/11.63kmph
20) 1km - 5:54(5:54/km) 74cal 10.16/12.87kmph
21) 1km - 5:23(5:23/km) 75cal 11.15/12.91kmph
22) 1km - 5:42(5:42/km) 75cal 10.51/11.42kmph
23) 1km - 5:41(5:41/km) 74cal 10.54/11.15kmph
24) 1km - 6:57(6:57/km) 68cal 8.63/12.83kmph
25) 1km - 7:15(7:15/km) 69cal 8.28/12.5kmph
26) 1km - 6:08(6:08/km) 70cal 9.77/13.74kmph
27) 1km - 5:56(5:56/km) 72cal 10.11/12.87kmph
28) 1km - 5:48(5:48/km) 74cal 10.33/12.8kmph
29) 1km - 6:31(6:31/km) 71cal 9.2/13.22kmph
30) 1km - 5:46(5:46/km) 70cal 10.4/12.87kmph
31) 1km - 5:57(5:57/km) 75cal 10.09/13.27kmph
32) 1km - 6:15(6:15/km) 69cal 9.59/13.64kmph
33) 0.39km - 1:46(4:30/km) 28cal 13.32/14.54kmph
5:46 5:11 5:28 5:30 6:02 4:59 6:33 5:35 5:45 5:39 5:30 5:53 4:59 5:25 5:22 5:30 5:47 5:22 5:38 5:54 5:23 5:42 5:41 6:57 7:15 6:08 5:56 5:48 6:31 5:46 5:57 6:15 1:46
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:52 |
8:52 |
8:52 |
175 166-180 |
15/17 |
2.00 |
17:37 |
8:45 |
8:45 |
174 170-178 |
19/6 |
3.00 |
27:00 |
9:22 |
9:22 |
173 168-178 |
38/3 |
4.00 |
35:22 |
8:22 |
8:22 |
176 168-180 |
4/37 |
5.00 |
45:21 |
9:59 |
9:59 |
170 108-184 |
22/14 |
6.00 |
54:49 |
9:28 |
9:28 |
169 116-178 |
17/10 |
7.00 |
1:03:30 |
8:41 |
8:41 |
176 170-178 |
19/21 |
8.00 |
1:12:10 |
8:40 |
8:40 |
176 172-182 |
25/27 |
9.00 |
1:20:59 |
8:49 |
8:49 |
175 172-180 |
23/23 |
10.00 |
1:29:39 |
8:39 |
8:39 |
172 124-180 |
10/28 |
11.00 |
1:38:45 |
9:06 |
9:06 |
170 118-180 |
21/18 |
12.00 |
1:47:54 |
9:09 |
9:09 |
176 172-180 |
12/18 |
13.00 |
1:56:44 |
8:50 |
8:50 |
176 172-178 |
14/19 |
14.00 |
2:05:54 |
9:11 |
9:11 |
177 174-182 |
19/5 |
15.00 |
2:17:03 |
11:08 |
11:08 |
158 114-182 |
20/11 |
16.00 |
2:27:40 |
10:37 |
10:37 |
158 118-186 |
14/20 |
17.00 |
2:37:03 |
9:24 |
9:24 |
167 122-186 |
15/29 |
18.00 |
2:46:53 |
9:50 |
9:50 |
165 118-180 |
15/20 |
19.00 |
2:56:08 |
9:14 |
9:14 |
169 124-184 |
17/19 |
20.00 |
3:06:02 |
9:54 |
9:54 |
164 94-238 |
12/7 |
20.13 |
3:06:56 |
54 |
7:02 |
179 176-182 |
0/2 |
Elevation
Biggest Climbs (m) |
Min/mi |
44 2.4% |
8:51
|
31 4.6% |
9:55
|
18 1.3% |
8:49
|
15 1.6% |
9:11
|
15 2.4% |
8:52
|
15 2.2% |
9:08
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.9 |
176 |
19 |
2:48:02 |
8:50 |
Walk |
10.1 |
125 |
1.1 |
18:48 |
17:17 |
Still |
0.1 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:22 |
45.70% |
More |
800m |
3:54 |
7:50 |
50.61% |
More |
1km |
4:56 |
7:57 |
51.97% |
More |
Mile |
8:16 |
8:16 |
52.75% |
More |
5k |
27:03 |
8:42 |
54.90% |
More |
5 miles |
43:54 |
8:47 |
55.11% |
More |
10k |
54:43 |
8:48 |
55.23% |
More |
10 miles |
1:29:29 |
8:57 |
55.85% |
More |
Half |
1:57:33 |
8:58 |
56.26% |
More |
20 miles |
3:05:35 |
9:17 |
56.03% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:45 |
7:45 |
56.27 |
5km |
25:47 |
8:18 |
57.58 |
5M |
42:42 |
8:32 |
56.65 |
10km |
53:46 |
8:39 |
56.21 |
10M |
1:29:02 |
8:54 |
56.13 |
Half |
1:58:33 |
9:03 |
55.35 |
20M |
3:05:38 |
9:17 |
56.02 |
Mara |
4:07:09 |
9:26 |
56.10 |
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