Sun 31st Mar 2019 at 9:00am by Fitz

Run > Race Pace
  • Time
    2:59:26
  • Miles
    20.06
  • Min/mi
    8:57
  • Pacing
    91%
  • WAVA
    58.13
  • Stride(cm)
    103
  • Cals
    2422
  • Cadence
    175
  • Asc(m)
    112
  • Surface
    Road

Notes & Comments

Dorney 20 marathon pace tune-up race.

Stuck with 3:45 (8:35/min) pacer for first half but fell away. Happy enough to finish within 4:00 (9:09/min) average pace after a cold, poor rest and too much time on feet on Saturday.

Split Summary
===
1) 1m - 8:09(8:09/m) 122cal 7.36/8.43mph
2) 1m - 8:23(8:23/m) 121cal 7.16/7.37mph
3) 1m - 8:31(8:31/m) 121cal 7.04/7.41mph
4) 1m - 8:29(8:29/m) 121cal 7.08/7.35mph
5) 1m - 8:41(8:41/m) 120cal 6.91/7.95mph
6) 1m - 8:25(8:25/m) 120cal 7.13/7.58mph
7) 1m - 8:23(8:23/m) 122cal 7.16/7.6mph
8) 1m - 8:23(8:23/m) 121cal 7.16/7.62mph
9) 1m - 8:28(8:28/m) 121cal 7.09/8.41mph
10) 1m - 8:32(8:32/m) 121cal 7.03/7.39mph
11) 1m - 9:17(9:17/m) 124cal 6.47/7.14mph
12) 1m - 9:12(9:12/m) 120cal 6.52/6.82mph
13) 1m - 9:08(9:08/m) 121cal 6.57/7.06mph
14) 1m - 9:06(9:06/m) 122cal 6.59/6.99mph
15) 1m - 9:30(9:30/m) 117cal 6.32/6.74mph
16) 1m - 9:23(9:23/m) 121cal 6.4/6.7mph
17) 1m - 9:50(9:50/m) 117cal 6.11/6.72mph
18) 1m - 9:41(9:41/m) 122cal 6.2/6.8mph
19) 1m - 10:20(10:20/m) 123cal 5.8/6.8mph
20) 1m - 9:12(9:12/m) 119cal 6.52/7.47mph
21) 0.06m - 26(6:58/m) 6cal 8.62/7.97mph
8:09 8:23 8:31 8:29 8:41 8:25 8:23 8:23 8:28 8:32 9:17 9:12 9:08 9:06 9:30 9:23 9:50 9:41 10:20 9:12 26

Pace

20% 21% 26% 28% 4% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:09 8:09 8:09 176 136-190 5/6
2.00 16:31 8:23 8:23 173 164-180 4/4
3.00 25:02 8:31 8:31 176 170-180 5/4
4.00 33:31 8:29 8:29 177 174-182 5/8
5.00 42:12 8:41 8:41 174 124-180 5/6
6.00 50:36 8:25 8:25 174 168-180 4/4
7.00 58:59 8:23 8:23 175 166-180 6/4
8.00 1:07:22 8:23 8:23 176 170-180 6/9
9.00 1:15:49 8:28 8:28 176 120-182 5/6
10.00 1:24:21 8:32 8:32 178 168-182 4/4
11.00 1:33:38 9:17 9:17 175 108-182 7/5
12.00 1:42:50 9:12 9:12 176 170-180 5/7
13.00 1:51:57 9:08 9:08 172 120-176 5/6
14.00 2:01:03 9:06 9:06 174 172-178 4/4
15.00 2:10:33 9:30 9:30 174 98-178 7/4
16.00 2:19:56 9:23 9:23 175 170-180 5/7
17.00 2:29:46 9:50 9:50 173 112-178 6/6
18.00 2:39:27 9:41 9:41 176 170-182 4/4
19.00 2:49:47 10:20 10:20 171 106-178 6/3
20.00 2:58:59 9:12 9:12 178 174-182 5/7
20.06 2:59:26 27 7:09 185 178-188 1/0

Elevation

Asc 112m, Range 5m, Flat prediction 2:59:26
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

175 (190 max) Stride Length: 103cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.1 175 19.9 2:55:59 8:52
Walk 1.9 117 0.2 3:27 16:36

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:56 7:47 43.22% More
800m 3:58 7:58 49.73% More
1km 4:59 8:01 51.51% More
Mile 8:09 8:09 53.55% More
5k 25:58 8:22 57.16% More
5 miles 42:08 8:26 57.41% More
10k 52:23 8:26 57.69% More
10 miles 1:24:21 8:26 59.24% More
Half 1:52:51 8:37 58.60% More
20 miles 2:58:56 8:57 58.11% More

Predictions

Dist Time Per Mile WAVA
1M 7:02 7:02 62.01
5km 23:56 7:42 62.03
5M 40:01 8:00 60.45
10km 50:36 8:09 59.72
10M 1:24:36 8:28 59.07
Half 1:53:15 8:39 57.94
20M 2:58:51 8:57 58.14
Mara 3:59:25 9:08 57.91
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