Sat 15th Jun 2019 at 11:00pm by ascoey
Run > Race
-
Time
2:58:36
-
Miles
14.85
-
Min/mi
12:02
-
Pacing
81%
-
WAVA
40.18
-
Stride(cm)
87
-
Cals
2173
-
Cadence
153
-
BPM
128
-
%MHR
75.7
-
B/mi
1538
-
Asc(m)
376
-
Hillscore
25
-
Surface
Trail
Notes & Comments
Endure24 laps 2, 3 & 4 back to back.
The plan was to occupy the crease for three hours and I'm pleased to have made it. It was actually quite serene. Pushed a bit too hard on the first and second but that allowed me time in hand for the third and, with a dodgy knee and painful back spasms, I really needed it!
Split Summary
===
1) 4.91m - 54:12(11:03/m) 132/154bpm 934cal 5.43/6.95mph
2) 4.94m - 56:52(11:30/m) 129/137bpm 704cal 5.22/6.97mph
3) 4.99m - 1:07:27(13:31/m) 124/211bpm 534cal 4.44/6.57mph
4) 0.01m - 5(9:19/m) 128/128bpm 1cal 6.44/5.2mph
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
5:37 |
5:37 |
11:13 |
126 94-154 |
1414 |
159 108-170 |
29/2 |
| 1.00 |
11:03 |
5:27 |
10:53 |
134 129-139 |
1459 |
160 156-168 |
15/5 |
| 1.50 |
16:26 |
5:23 |
10:45 |
135 130-139 |
1451 |
161 154-172 |
16/15 |
| 2.00 |
22:04 |
5:38 |
11:16 |
137 133-142 |
1543 |
160 122-192 |
21/12 |
| 2.50 |
27:13 |
5:09 |
10:18 |
134 131-136 |
1380 |
162 156-172 |
7/7 |
| 3.00 |
32:15 |
5:02 |
10:05 |
128 124-131 |
1290 |
162 156-170 |
3/23 |
| 3.50 |
38:21 |
6:06 |
12:12 |
134 126-141 |
1634 |
154 110-170 |
28/10 |
| 4.00 |
44:07 |
5:47 |
11:33 |
131 126-134 |
1514 |
159 146-172 |
5/8 |
| 4.50 |
49:43 |
5:36 |
11:12 |
129 127-132 |
1445 |
160 152-172 |
1/28 |
| 5.00 |
55:13 |
5:30 |
10:59 |
132 129-135 |
1450 |
159 156-166 |
3/7 |
| 5.50 |
1:01:17 |
6:04 |
12:07 |
131 128-134 |
1588 |
152 104-168 |
29/2 |
| 6.00 |
1:06:55 |
5:39 |
11:17 |
129 126-135 |
1456 |
160 154-172 |
11/6 |
| 6.50 |
1:12:44 |
5:49 |
11:38 |
128 124-134 |
1489 |
160 154-180 |
13/19 |
| 7.00 |
1:18:41 |
5:57 |
11:54 |
128 109-134 |
1524 |
157 118-180 |
19/8 |
| 7.50 |
1:24:10 |
5:29 |
10:57 |
129 127-133 |
1413 |
161 156-168 |
7/9 |
| 8.00 |
1:29:28 |
5:17 |
10:35 |
126 121-130 |
1333 |
160 156-166 |
2/21 |
| 8.50 |
1:35:52 |
6:25 |
12:49 |
131 125-137 |
1680 |
151 98-172 |
29/4 |
| 9.00 |
1:41:36 |
5:43 |
11:27 |
130 120-134 |
1488 |
161 150-170 |
3/21 |
| 9.50 |
1:47:08 |
5:33 |
11:05 |
129 124-135 |
1430 |
160 150-168 |
3/17 |
| 10.00 |
1:52:50 |
5:42 |
11:24 |
129 126-133 |
1472 |
158 154-166 |
1/5 |
| 10.50 |
2:00:14 |
7:23 |
14:47 |
119 112-128 |
1758 |
130 98-164 |
32/4 |
| 11.00 |
2:06:13 |
6:00 |
12:00 |
125 122-128 |
1499 |
158 154-168 |
11/7 |
| 11.50 |
2:12:40 |
6:27 |
12:54 |
121 116-124 |
1561 |
149 104-168 |
10/14 |
| 12.00 |
2:19:41 |
7:00 |
14:00 |
119 102-126 |
1666 |
135 94-166 |
22/5 |
| 12.50 |
2:26:31 |
6:51 |
13:42 |
150 103-211 |
2054 |
137 104-166 |
7/10 |
| 13.00 |
2:32:06 |
5:35 |
11:10 |
120 117-122 |
1339 |
159 154-168 |
1/24 |
| 13.50 |
2:41:46 |
9:40 |
19:20 |
111 99-134 |
2145 |
122 86-162 |
29/2 |
| 14.00 |
2:48:17 |
6:31 |
13:03 |
127 113-161 |
1657 |
155 118-166 |
3/21 |
| 14.50 |
2:54:34 |
6:16 |
12:32 |
122 115-127 |
1530 |
158 152-168 |
2/17 |
| 14.85 |
2:58:37 |
4:03 |
11:31 |
126 123-130 |
1450 |
158 154-166 |
3/7 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
37 2.0% |
11:40
|
|
31 5.0% |
12:37
|
|
31 3.8% |
11:08
|
|
30 3.4% |
11:27
|
|
20 7.1% |
13:13
|
|
19 9.3% |
11:16
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
87.3 |
159 |
13.6 |
2:35:53 |
11:29 |
| Walk |
12.7 |
110 |
1.3 |
22:41 |
17:51 |
| Still |
0.0 |
- |
- |
3 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:27 |
9:51 |
32.82% |
More |
| 800m |
4:59 |
10:02 |
37.55% |
More |
| 1km |
6:15 |
10:04 |
39.04% |
More |
| Mile |
10:09 |
10:09 |
40.98% |
More |
| 5k |
33:15 |
10:42 |
42.59% |
More |
| 5 miles |
55:07 |
11:01 |
41.77% |
More |
| 10k |
1:09:20 |
11:10 |
41.45% |
More |
| 10 miles |
1:52:46 |
11:17 |
42.10% |
More |
| Half |
2:33:47 |
11:44 |
40.83% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:20 |
9:20 |
44.60 |
| 5km |
32:16 |
10:23 |
43.88 |
| 5M |
54:18 |
10:52 |
42.41 |
| 10km |
1:08:52 |
11:05 |
41.73 |
| 10M |
1:55:53 |
11:35 |
40.97 |
| Half |
2:35:43 |
11:53 |
40.01 |
| 20M |
4:07:21 |
12:22 |
39.91 |
| Mara |
5:32:20 |
12:41 |
39.61 |
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