Sun 28th Apr 2019 at 9:00am by the hickmanator

Run > Race
  • breezy
  • Time
    4:23:23
  • Miles
    26.38
  • Min/mi
    9:59
  • Pacing
    66%
  • WAVA
    55.54
  • Stride(cm)
    97
  • Cals
    3282
  • Cadence
    165
  • Asc(m)
    275
  • Hillscore
    13
  • Surface
    Mixed

Notes & Comments

Zipvit gels @ 6,11,16,21 loo break at 15 and stretch sore groin pain last few miles.

1) 1m - 9:35(9:35/m) 129cal 6.27/8.27mph
2) 1m - 9:47(9:47/m) 127cal 6.14/6.91mph
3) 1m - 10:34(10:34/m) 128cal 5.68/6.57mph
4) 1m - 9:19(9:19/m) 124cal 6.44/6.66mph
5) 1m - 9:15(9:15/m) 126cal 6.49/6.8mph
6) 1m - 9:36(9:36/m) 127cal 6.25/7.03mph
7) 1m - 9:09(9:09/m) 124cal 6.56/6.93mph
8) 1m - 9:28(9:28/m) 125cal 6.34/7.06mph
9) 1m - 8:45(8:45/m) 126cal 6.86/7.72mph
10) 1m - 8:58(8:58/m) 125cal 6.69/7.16mph
11) 1m - 8:55(8:55/m) 124cal 6.73/6.87mph
12) 1m - 9:05(9:05/m) 125cal 6.6/6.82mph
13) 1m - 9:26(9:26/m) 126cal 6.36/7.35mph
14) 1m - 9:13(9:13/m) 125cal 6.51/7.1mph
15) 1m - 11:38(11:38/m) 123cal 5.16/6.74mph
16) 1m - 9:17(9:17/m) 125cal 6.46/6.93mph
17) 1m - 9:29(9:29/m) 125cal 6.33/6.72mph
18) 1m - 9:07(9:07/m) 125cal 6.58/6.85mph
19) 1m - 9:16(9:16/m) 125cal 6.48/6.82mph
20) 1m - 9:20(9:20/m) 126cal 6.43/6.85mph
21) 1m - 13:02(13:02/m) 123cal 4.6/6.14mph
22) 1m - 11:27(11:27/m) 123cal 5.24/6.22mph
23) 1m - 9:52(9:52/m) 125cal 6.08/6.41mph
24) 1m - 14:35(14:35/m) 118cal 4.11/6.28mph
25) 1m - 12:33(12:33/m) 114cal 4.78/6.1mph
26) 1m - 9:44(9:44/m) 124cal 6.16/6.87mph
27) 0.38m - 2:58(7:42/m) 45cal 7.8/8.64mph
9:35 9:47 10:34 9:19 9:15 9:36 9:09 9:28 8:45 8:58 8:55 9:05 9:26 9:13 11:38 9:17 9:29 9:07 9:16 9:20 13:02 11:27 9:52 14:35 12:33 9:44 2:58

Pace

10% 16% 43% 29% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:34 9:34 9:34 159 122-170 10/11
2.00 19:22 9:48 9:48 159 150-164 5/4
3.00 29:54 10:32 10:32 159 152-166 6/7
4.00 39:15 9:21 9:21 163 158-166 18/10
5.00 48:31 9:16 9:16 164 160-166 7/21
6.00 58:07 9:36 9:36 164 156-170 10/7
7.00 1:07:15 9:08 9:08 166 156-170 13/6
8.00 1:16:41 9:26 9:26 166 158-180 33/23
9.00 1:25:27 8:46 8:46 167 164-172 4/15
10.00 1:34:25 8:58 8:58 168 162-172 5/7
11.00 1:43:20 8:55 8:55 170 166-174 3/6
12.00 1:52:26 9:06 9:06 170 166-176 9/6
13.00 2:01:51 9:24 9:24 169 160-174 5/7
14.00 2:11:04 9:14 9:14 170 164-174 7/5
15.00 2:22:42 11:37 11:37 167 158-172 22/9
16.00 2:31:59 9:18 9:18 170 162-174 5/22
17.00 2:41:29 9:30 9:30 170 160-176 9/6
18.00 2:50:35 9:06 9:06 172 166-176 13/7
19.00 2:59:51 9:15 9:15 174 164-176 32/22
20.00 3:09:11 9:21 9:21 173 168-178 5/13
21.00 3:22:11 12:59 12:59 166 122-174 6/9
22.00 3:33:39 11:28 11:28 158 106-210 7/7
23.00 3:43:33 9:54 9:54 169 150-174 5/7
24.00 3:58:06 14:33 14:33 150 102-168 2/5
25.00 4:10:40 12:34 12:34 146 104-166 7/7
26.00 4:20:25 9:45 9:45 169 160-178 9/8
26.38 4:23:23 2:58 7:45 183 174-192 4/6

Elevation

Asc 275m, Range 49m, Flat prediction 4:26:31
Elevation Graph
Biggest Climbs (m) Min/mi
37 1.7% 9:27
37 1.7% 9:13
15 2.6% 9:29
15 2.2% 9:21
14 1.7% 9:17
10 1.5% 9:56
See your biggest climbs

Cadence

165 (210 max) Stride Length: 97cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.7 167 25.8 4:12:01 9:46
Walk 4.3 112 0.6 11:22 19:32

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:45 7:02 49.46% More
800m 3:58 7:59 51.70% More
1km 5:03 8:08 52.95% More
Mile 8:35 8:35 52.95% More
5k 27:31 8:51 56.24% More
5 miles 45:05 9:01 56.02% More
10k 56:14 9:03 56.16% More
10 miles 1:31:41 9:10 57.01% More
Half 2:02:21 9:20 56.56% More
20 miles 3:09:11 9:28 57.51% More
Mara 4:21:37 9:59 55.46% More

Predictions

Dist Time Per Mile WAVA
1M 8:12 8:12 55.39
5km 27:17 8:47 56.70
5M 45:11 9:02 55.90
10km 56:53 9:09 55.51
10M 1:34:12 9:25 55.48
Half 2:05:25 9:34 54.75
20M 3:16:24 9:49 55.40
Mara 4:21:29 9:59 55.49
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