-
Time
1:23:51
-
Miles
13.14
-
Min/mi
6:23
-
Pacing
91%
-
WAVA
70.00
-
Stride(cm)
132
-
Cals
1120
-
Cadence
192
-
BPM
163
-
%MHR
90.3
-
B/mi
1037
-
Asc(m)
165
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 4:00(6:25/m) 139/148bpm [891b/mi] 45cal 9.36/9.91mph
2) 0.62m - 3:44(5:59/m) 149/153bpm [892b/mi] 47cal 10.02/10.18mph
3) 0.62m - 3:49(6:08/m) 154/158bpm [945b/mi] 50cal 9.78/10.29mph
4) 0.62m - 3:48(6:07/m) 157/162bpm [959b/mi] 50cal 9.82/10.1mph
5) 0.62m - 3:35(5:44/m) 159/163bpm [913b/mi] 48cal 10.45/10.56mph
6) 0.62m - 3:33(5:42/m) 152/163bpm [866b/mi] 43cal 10.54/10.9mph
7) 0.62m - 3:43(5:58/m) 156/162bpm [930b/mi] 47cal 10.07/10.9mph
8) 0.62m - 3:46(6:03/m) 155/161bpm [937b/mi] 46cal 9.92/10.23mph
9) 0.62m - 3:48(6:06/m) 162/165bpm [989b/mi] 51cal 9.83/10.16mph
10) 0.62m - 3:47(6:05/m) 165/169bpm [1004b/mi] 52cal 9.86/10.33mph
11) 0.62m - 3:52(6:13/m) 169/172bpm [1051b/mi] 55cal 9.64/10.29mph
12) 0.62m - 4:01(6:27/m) 167/170bpm [1078b/mi] 56cal 9.3/9.79mph
13) 0.62m - 4:03(6:30/m) 168/171bpm [1093b/mi] 57cal 9.23/9.85mph
14) 0.62m - 4:09(6:41/m) 172/176bpm [1148b/mi] 60cal 8.99/9.1mph
15) 0.62m - 4:20(6:58/m) 170/174bpm [1185b/mi] 61cal 8.61/9.1mph
16) 0.62m - 4:20(6:58/m) 170/172bpm [1184b/mi] 61cal 8.61/9.1mph
17) 0.62m - 4:13(6:46/m) 171/173bpm [1158b/mi] 60cal 8.86/9.56mph
18) 0.62m - 4:05(6:34/m) 167/171bpm [1095b/mi] 55cal 9.15/9.75mph
19) 0.62m - 4:19(6:56/m) 167/170bpm [1158b/mi] 57cal 8.65/9.29mph
20) 0.62m - 4:20(6:58/m) 168/171bpm [1171b/mi] 58cal 8.61/9.1mph
21) 0.62m - 4:09(6:39/m) 169/173bpm [1125b/mi] 55cal 9.01/9.77mph
22) 0.07m - 27(6:28/m) 170/172bpm [1098b/mi] 6cal 9.29/9.77mph
As close to Canberra half as I could get
1.23.31
Fairly average result but probably about right considering my prep
It got hot, up to 31 degrees apparently
I also did not feel comfortable at race pace, and probably lacked running at this pace in training
Contributors: lack of sleep (oops) and grumbling dehydration
All in all good fun and at least a bit of a wake up call that much work is needed for Goldie in July
Can barely believe I ran a 2.47 less than 12 months ago, where has my mojo gone!
4:00 3:44 3:49 3:48 3:35 3:33 3:43 3:46 3:48 3:47 3:52 4:01 4:03 4:09 4:20 4:20 4:13 4:05 4:19 4:20 4:09 27
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:12 |
3:12 |
6:24 |
137 108-144 |
878 |
193 178-198 |
7/22 |
1.00 |
6:15 |
3:03 |
6:05 |
148 141-153 |
901 |
191 188-194 |
6/11 |
1.50 |
9:14 |
2:59 |
5:57 |
151 148-156 |
899 |
192 190-194 |
13/6 |
2.00 |
12:21 |
3:07 |
6:15 |
156 151-158 |
975 |
192 190-194 |
17/6 |
2.50 |
15:23 |
3:02 |
6:03 |
157 150-162 |
951 |
193 192-196 |
4/18 |
3.00 |
18:13 |
2:50 |
5:40 |
159 154-163 |
902 |
193 192-196 |
3/22 |
3.50 |
21:07 |
2:54 |
5:49 |
154 143-161 |
895 |
193 190-194 |
4/19 |
4.00 |
23:59 |
2:52 |
5:43 |
155 145-163 |
887 |
192 190-196 |
4/23 |
4.50 |
26:59 |
3:00 |
6:00 |
155 151-161 |
930 |
190 186-194 |
5/23 |
5.00 |
30:02 |
3:04 |
6:07 |
155 150-160 |
948 |
191 188-194 |
20/20 |
5.50 |
33:06 |
3:04 |
6:08 |
162 157-165 |
994 |
196 192-204 |
17/17 |
6.00 |
36:07 |
3:00 |
6:00 |
165 162-169 |
990 |
198 190-200 |
15/21 |
6.50 |
39:14 |
3:08 |
6:16 |
166 163-171 |
1039 |
194 182-200 |
18/15 |
7.00 |
42:21 |
3:06 |
6:12 |
168 162-172 |
1043 |
196 190-200 |
21/21 |
7.50 |
45:34 |
3:13 |
6:26 |
167 165-170 |
1076 |
194 188-200 |
18/13 |
8.00 |
48:49 |
3:15 |
6:30 |
168 165-170 |
1093 |
192 188-194 |
26/9 |
8.50 |
52:10 |
3:21 |
6:42 |
171 167-176 |
1146 |
190 188-194 |
24/8 |
9.00 |
55:32 |
3:22 |
6:43 |
172 167-174 |
1155 |
188 184-192 |
20/9 |
9.50 |
59:03 |
3:32 |
7:04 |
169 164-173 |
1194 |
187 184-192 |
26/13 |
10.00 |
1:02:34 |
3:30 |
7:00 |
170 166-172 |
1191 |
189 182-194 |
23/11 |
10.50 |
1:05:55 |
3:22 |
6:44 |
171 169-173 |
1150 |
189 186-192 |
17/17 |
11.00 |
1:09:11 |
3:16 |
6:31 |
167 162-173 |
1088 |
190 186-192 |
14/23 |
11.50 |
1:12:31 |
3:20 |
6:41 |
168 165-171 |
1121 |
189 184-192 |
12/21 |
12.00 |
1:16:04 |
3:33 |
7:05 |
166 158-169 |
1177 |
188 108-208 |
15/15 |
12.50 |
1:19:36 |
3:32 |
7:04 |
169 167-171 |
1194 |
192 188-194 |
17/14 |
13.00 |
1:22:55 |
3:19 |
6:38 |
169 165-173 |
1120 |
191 186-194 |
10/24 |
13.14 |
1:23:50 |
55 |
6:23 |
170 168-173 |
1085 |
191 190-192 |
5/11 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
191 |
13.1 |
1:23:43 |
6:22 |
Walk |
0.1 |
110 |
0 |
7 |
17:10 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:22 |
5:28 |
54.92% |
More |
800m |
2:48 |
5:39 |
60.83% |
More |
1km |
3:32 |
5:41 |
63.34% |
More |
Mile |
5:43 |
5:43 |
67.70% |
More |
5k |
18:19 |
5:54 |
71.73% |
More |
5 miles |
29:51 |
5:58 |
71.68% |
More |
10k |
37:17 |
6:00 |
71.74% |
More |
10 miles |
1:02:32 |
6:15 |
70.69% |
More |
Half |
1:23:31 |
6:23 |
70.03% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:28 |
5:28 |
70.80 |
5km |
18:11 |
5:51 |
72.29 |
5M |
30:07 |
6:01 |
71.03 |
10km |
37:55 |
6:06 |
70.55 |
10M |
1:02:47 |
6:17 |
70.42 |
Half |
1:23:35 |
6:23 |
69.45 |
20M |
2:10:53 |
6:33 |
70.28 |
Mara |
2:54:15 |
6:39 |
70.39 |
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