Sat 4th May 2019 at 9:00am by Sam Jelfs
Run > General
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Time
5:30:34
-
Miles 26.30
-
Min/mi 12:34
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Pacing
37%
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WAVA
37.04
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Stride(cm)
89
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Cals
3083
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Cadence
144
-
Asc(m)
1508
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Hillscore
128
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Surface
Road
- 1:40 400m
- 3:47 800m
- 4:50 1k
- 8:00 Mile
- 29:49 5k
- 54:16 5mi
- 1:09:20 10k
- 1:57:26 10mi
- 2:36:24 Half
- 4:06:50 20mi
- 5:35:44 Marathon
Notes & Comments
Split Summary
===
1) 1km - 6:45(6:45/km) 80cal 8.9/11.59kmph
2) 1km - 5:48(5:48/km) 77cal 10.35/14.88kmph
3) 1km - 10:25(10:25/km) 69cal 5.76/14.41kmph
4) 1km - 8:22(8:22/km) 69cal 7.17/12.63kmph
5) 1km - 5:57(5:57/km) 77cal 10.08/14.48kmph
6) 1km - 4:56(4:56/km) 81cal 12.16/13.84kmph
7) 1km - 11:41(11:41/km) 67cal 5.14/11.59kmph
8) 1km - 11:25(11:25/km) 68cal 5.26/10.14kmph
9) 1km - 5:31(5:31/km) 76cal 10.86/11.56kmph
10) 1km - 5:15(5:15/km) 80cal 11.44/12.97kmph
11) 1km - 10:31(10:31/km) 69cal 5.71/12.26kmph
12) 1km - 8:22(8:22/km) 70cal 7.17/11.12kmph
13) 1km - 8:05(8:05/km) 74cal 7.43/11.62kmph
14) 1km - 8:58(8:58/km) 74cal 6.69/13.33kmph
15) 1km - 7:25(7:25/km) 71cal 8.09/12.12kmph
16) 1km - 6:25(6:25/km) 79cal 9.35/12.46kmph
17) 1km - 8:11(8:11/km) 65cal 7.33/11.08kmph
18) 1km - 5:20(5:20/km) 80cal 11.25/13.74kmph
19) 1km - 5:06(5:06/km) 82cal 11.75/13.4kmph
20) 1km - 7:03(7:03/km) 71cal 8.51/12.02kmph
21) 1km - 6:57(6:57/km) 71cal 8.63/11.86kmph
22) 1km - 10:48(10:48/km) 70cal 5.55/12.33kmph
23) 1km - 5:32(5:32/km) 82cal 10.85/12.5kmph
24) 1km - 6:45(6:45/km) 74cal 8.88/12.16kmph
25) 1km - 12:40(12:40/km) 61cal 4.74/10.81kmph
26) 1km - 6:18(6:18/km) 74cal 9.53/11.86kmph
27) 1km - 5:24(5:24/km) 80cal 11.1/16.63kmph
28) 1km - 10:03(10:03/km) 65cal 5.97/12.19kmph
29) 1km - 5:47(5:47/km) 75cal 10.39/13.5kmph
30) 1km - 9:48(9:48/km) 70cal 6.12/12.5kmph
31) 1km - 9:56(9:56/km) 66cal 6.04/11.12kmph
32) 1km - 9:48(9:48/km) 65cal 6.12/11.49kmph
33) 1km - 5:44(5:44/km) 80cal 10.46/12.19kmph
34) 1km - 8:09(8:09/km) 70cal 7.36/12.87kmph
35) 1km - 5:26(5:26/km) 80cal 11.03/13.57kmph
36) 1km - 5:20(5:20/km) 77cal 11.25/11.89kmph
37) 1km - 6:55(6:55/km) 77cal 8.68/12.12kmph
38) 1km - 10:03(10:03/km) 68cal 5.97/11.56kmph
39) 1km - 5:26(5:26/km) 78cal 11.04/12.33kmph
40) 1km - 8:39(8:39/km) 65cal 6.94/12.83kmph
41) 1km - 13:48(13:48/km) 65cal 4.35/10.52kmph
42) 1km - 7:25(7:25/km) 67cal 8.09/10.75kmph
43) 0.32km - 2:21(7:17/km) 24cal 8.23/13.47kmph
===
1) 1km - 6:45(6:45/km) 80cal 8.9/11.59kmph
2) 1km - 5:48(5:48/km) 77cal 10.35/14.88kmph
3) 1km - 10:25(10:25/km) 69cal 5.76/14.41kmph
4) 1km - 8:22(8:22/km) 69cal 7.17/12.63kmph
5) 1km - 5:57(5:57/km) 77cal 10.08/14.48kmph
6) 1km - 4:56(4:56/km) 81cal 12.16/13.84kmph
7) 1km - 11:41(11:41/km) 67cal 5.14/11.59kmph
8) 1km - 11:25(11:25/km) 68cal 5.26/10.14kmph
9) 1km - 5:31(5:31/km) 76cal 10.86/11.56kmph
10) 1km - 5:15(5:15/km) 80cal 11.44/12.97kmph
11) 1km - 10:31(10:31/km) 69cal 5.71/12.26kmph
12) 1km - 8:22(8:22/km) 70cal 7.17/11.12kmph
13) 1km - 8:05(8:05/km) 74cal 7.43/11.62kmph
14) 1km - 8:58(8:58/km) 74cal 6.69/13.33kmph
15) 1km - 7:25(7:25/km) 71cal 8.09/12.12kmph
16) 1km - 6:25(6:25/km) 79cal 9.35/12.46kmph
17) 1km - 8:11(8:11/km) 65cal 7.33/11.08kmph
18) 1km - 5:20(5:20/km) 80cal 11.25/13.74kmph
19) 1km - 5:06(5:06/km) 82cal 11.75/13.4kmph
20) 1km - 7:03(7:03/km) 71cal 8.51/12.02kmph
21) 1km - 6:57(6:57/km) 71cal 8.63/11.86kmph
22) 1km - 10:48(10:48/km) 70cal 5.55/12.33kmph
23) 1km - 5:32(5:32/km) 82cal 10.85/12.5kmph
24) 1km - 6:45(6:45/km) 74cal 8.88/12.16kmph
25) 1km - 12:40(12:40/km) 61cal 4.74/10.81kmph
26) 1km - 6:18(6:18/km) 74cal 9.53/11.86kmph
27) 1km - 5:24(5:24/km) 80cal 11.1/16.63kmph
28) 1km - 10:03(10:03/km) 65cal 5.97/12.19kmph
29) 1km - 5:47(5:47/km) 75cal 10.39/13.5kmph
30) 1km - 9:48(9:48/km) 70cal 6.12/12.5kmph
31) 1km - 9:56(9:56/km) 66cal 6.04/11.12kmph
32) 1km - 9:48(9:48/km) 65cal 6.12/11.49kmph
33) 1km - 5:44(5:44/km) 80cal 10.46/12.19kmph
34) 1km - 8:09(8:09/km) 70cal 7.36/12.87kmph
35) 1km - 5:26(5:26/km) 80cal 11.03/13.57kmph
36) 1km - 5:20(5:20/km) 77cal 11.25/11.89kmph
37) 1km - 6:55(6:55/km) 77cal 8.68/12.12kmph
38) 1km - 10:03(10:03/km) 68cal 5.97/11.56kmph
39) 1km - 5:26(5:26/km) 78cal 11.04/12.33kmph
40) 1km - 8:39(8:39/km) 65cal 6.94/12.83kmph
41) 1km - 13:48(13:48/km) 65cal 4.35/10.52kmph
42) 1km - 7:25(7:25/km) 67cal 8.09/10.75kmph
43) 0.32km - 2:21(7:17/km) 24cal 8.23/13.47kmph
6:45 5:48 10:25 8:22 5:57 4:56 11:41 11:25 5:31 5:15 10:31 8:22 8:05 8:58 7:25 6:25 8:11 5:20 5:06 7:03 6:57 10:48 5:32 6:45 12:40 6:18 5:24 10:03 5:47 9:48 9:56 9:48 5:44 8:09 5:26 5:20 6:55 10:03 5:26 8:39 13:48 7:25 2:21
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
1.00 | 10:11 | 10:11 | 10:11 | 164 96-174 | 50/66 |
2.00 | 26:09 | 15:57 | 15:57 | 132 94-242 | 113/39 |
3.00 | 36:23 | 10:15 | 10:15 | 157 94-244 | 36/76 |
4.00 | 46:56 | 10:33 | 10:33 | 156 90-244 | 66/83 |
5.00 | 1:07:02 | 20:06 +1:31 | 20:06 | 134 88-212 | 143/17 |
6.00 | 1:15:52 | 8:49 | 8:49 | 169 126-174 | 20/67 |
7.00 | 1:30:43 | 14:52 | 14:52 | 133 38-242 | 94/60 |
8.00 | 1:43:49 | 13:05 | 13:05 | 141 90-242 | 61/48 |
9.00 | 1:58:19 | 14:30 +42 | 14:30 | 144 82-226 | 44/65 |
10.00 | 2:09:02 | 10:43 | 10:43 | 152 84-174 | 33/64 |
11.00 | 2:20:09 | 11:07 | 11:07 | 146 102-232 | 66/73 |
12.00 | 2:28:16 | 8:07 | 8:07 | 172 168-176 | 0/78 |
13.00 | 2:40:14 | 11:58 | 11:58 | 142 100-174 | 7/18 |
14.00 | 2:54:15 | 14:01 | 14:01 | 164 92-188 | 13/78 |
15.00 | 3:04:38 | 10:23 | 10:23 | 160 104-224 | 57/39 |
16.00 | 3:21:01 | 16:24 | 16:24 | 127 38-240 | 93/31 |
17.00 | 3:31:16 | 10:15 | 10:15 | 157 86-190 | 6/123 |
18.00 | 3:43:47 | 12:30 | 12:30 | 149 92-242 | 105/20 |
19.00 | 3:59:03 | 15:16 | 15:16 | 137 80-238 | 61/66 |
20.00 | 4:14:34 | 15:31 | 15:31 | 131 88-176 | 63/69 |
21.00 | 4:25:40 | 11:06 | 11:06 | 150 102-208 | 28/23 |
22.00 | 4:35:01 | 9:21 | 9:21 | 165 116-178 | 35/25 |
23.00 | 4:45:16 | 10:15 | 10:15 | 157 104-178 | 40/17 |
24.00 | 4:58:34 | 13:19 | 13:19 | 143 100-226 | 51/11 |
25.00 | 5:15:57 | 17:22 +4:17 | 17:22 | 144 104-238 | 39/68 |
26.00 | 5:33:41 | 17:44 | 17:44 | 124 80-196 | 82/125 |
26.30 | 5:37:04 | 3:23 | 11:21 | 151 112-180 | 13/9 |
Elevation
Asc 1508m,
Range 257m, Flat prediction 5:19:24
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
138 26.2% | 19:28 |
113 21.5% | 17:08 |
107 9.1% | 9:15 |
96 8.5% | 17:31 |
85 5.8% | 11:44 |
73 6.0% | 8:31 |
See your biggest climbs |
Cadence
144 (244 max)
Stride Length: 89cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 62.1 | 168 | 20.7 | 3:28:50 | 10:09 |
Walk | 36.7 | 110 | 5.6 | 2:04:08 | 22:06 |
Still | 0.9 | - | - | 3:07 | - |
Pause | 0.3 | - | - | 59 | - |
Benchmarks
Distance | Time | Mins/mi | WAVA | Fastest |
---|---|---|---|---|
400m | 1:40 | 6:42 | 44.17% | More |
800m | 3:47 | 7:36 | 44.62% | More |
1km | 4:50 | 7:47 | 45.73% | More |
Mile | 8:00 | 8:00 | 47.86% | More |
5k | 29:49 | 9:36 | 43.56% | More |
5 miles | 54:16 | 10:51 | 39.09% | More |
10k | 1:09:20 | 11:10 | 38.30% | More |
10 miles | 1:57:26 | 11:45 | 37.40% | More |
Half | 2:36:24 | 11:56 | 37.18% | More |
20 miles | 4:06:50 | 12:20 | 37.04% | More |
Mara | 5:35:44 | 12:49 | 36.31% | More |
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:20 | 10:20 | 37.06 |
5km | 34:21 | 11:03 | 37.81 |
5M | 56:53 | 11:23 | 37.29 |
10km | 1:11:37 | 11:32 | 37.08 |
10M | 1:58:36 | 11:52 | 37.03 |
Half | 2:37:55 | 12:03 | 36.54 |
20M | 4:07:17 | 12:22 | 36.97 |
Mara | 5:29:14 | 12:34 | 37.03 |
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