Sun 28th Apr 2019 at 8:00am by Ally C

Run > Race

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Time
2:49:07
Miles
26.19
Min/mi
6:27
Pacing
95%
WAVA
78.47
Stride(cm)
141
Cals
3350
Cadence
177
Asc(m)
317
Hillscore
17
Surface
Road

Notes & Comments

Not my best. Went off hard but struggled on the hills and feet sore. Legs started twitching from mile 18 forcing me to shorten my stride. Confident I can do well at flat Berlin. 11th overall 5th vet and MRR National team bronze.

6:11 6:17 6:10 6:14 6:16 6:14 6:34 6:17 6:18 6:34 6:27 6:23 6:23 6:32 6:08 6:23 6:30 6:31 6:32 6:37 6:48 6:28 6:41 6:43 6:42 7:01 1:16

Pace

57%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	6:10	6:10	6:10	183 92-210	1/23
2.00	12:28	6:17	6:17	184 92-190	5/6
3.00	18:38	6:10	6:10	185 180-190	5/8
4.00	24:52	6:14	6:14	183 176-186	7/6
5.00	31:08	6:16	6:16	183 178-188	10/7
6.00	37:22	6:14	6:14	182 176-186	18/17
7.00	43:56	6:34	6:34	180 174-184	29/1
8.00	50:13	6:17	6:17	181 174-186	7/17
9.00	56:30	6:18	6:18	180 176-186	23/18
10.00	1:03:04	6:34	6:34	177 170-182	28/4
11.00	1:09:31	6:27	6:27	177 172-182	16/14
12.00	1:15:54	6:23	6:23	176 170-180	11/20
13.00	1:22:17	6:23	6:23	177 170-184	11/16
14.00	1:28:49	6:32	6:32	177 172-182	16/10
15.00	1:34:57	6:08	6:08	179 90-184	3/39
16.00	1:41:20	6:23	6:23	176 172-180	11/23
17.00	1:47:50	6:30	6:30	174 170-176	3/2
18.00	1:54:21	6:31	6:31	174 168-180	4/4
19.00	2:00:53	6:32	6:32	174 170-180	10/2
20.00	2:07:30	6:37	6:37	173 170-178	13/7
21.00	2:14:18	6:48	6:48	172 164-178	21/17
22.00	2:20:46	6:28	6:28	173 88-184	4/16
23.00	2:27:27	6:41	6:41	173 168-178	3/11
24.00	2:34:10	6:43	6:43	173 168-180	9/3
25.00	2:40:53	6:42	6:42	174 170-182	6/4
26.00	2:47:53	7:01	7:01	171 86-178	26/4
26.19	2:49:10	1:17	6:53	173 168-180	1/0

Elevation

Asc 317m, Range 81m, Flat prediction 2:47:27

Elevation Graph

Biggest Climbs (m)	Min/mi
31 2.0%	6:36
30 2.1%	6:35
21 2.9%	7:20
15 1.8%	6:38
15 2.1%	7:08
13 5.3%	6:18
See your biggest climbs

Cadence

177 (210 max) Stride Length: 141cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	177	26.1	2:48:39	6:28
Walk	0.3	90	0.1	31	6:11

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:27	5:52	55.49%	More
800m	2:59	6:01	63.13%	More
1km	3:46	6:04	65.31%	More
Mile	6:08	6:08	68.47%	More
5k	19:15	6:12	74.14%	More
5 miles	31:06	6:13	74.63%	More
10k	38:45	6:14	74.78%	More
10 miles	1:03:00	6:18	75.99%	More
Half	1:22:55	6:20	76.36%	More
20 miles	2:07:30	6:23	78.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:19	5:19	78.89
5km	17:39	5:41	80.84
5M	29:14	5:51	79.40
10km	36:48	5:55	78.74
10M	1:00:57	6:06	78.54
Half	1:21:09	6:12	77.43
20M	2:07:04	6:21	78.36
Mara	2:49:11	6:27	78.47

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