- Good
- breezy
-
Time
1:58:28
-
Miles
13.21
-
Min/mi
8:58
-
Pacing
93.9%
-
WAVA
66.04
-
Stride(cm)
102
-
Cals
1417
-
Cadence
176
-
BPM
155
-
%MHR
83.9
-
B/mi
1392
-
Asc(m)
496
-
Hillscore
11
-
Surface
Road
Notes & Comments
10 comments
Entered this last minute with the aim of laying the ghost of last year's Southport Half to rest. Set out to run sub2 and pace it consistently. Overall pretty pleased with this, although I did feel a bit faint at the finish!
Split Summary
===
1) 1m - 9:06(9:06/m) 150/174bpm [1365b/mi] 108cal 6.59/7.06mph
2) 1m - 8:49(8:49/m) 148/165bpm [1305b/mi] 103cal 6.8/7.16mph
3) 1m - 8:58(8:58/m) 146/151bpm [1308b/mi] 102cal 6.7/7.01mph
4) 1m - 9:02(9:02/m) 149/153bpm [1345b/mi] 104cal 6.65/7.06mph
5) 1m - 8:51(8:51/m) 152/155bpm [1344b/mi] 103cal 6.78/7.35mph
6) 1m - 9:03(9:03/m) 153/157bpm [1385b/mi] 106cal 6.63/7.37mph
7) 1m - 8:58(8:58/m) 155/160bpm [1391b/mi] 108cal 6.69/7.58mph
8) 1m - 8:54(8:54/m) 158/161bpm [1407b/mi] 108cal 6.74/7.37mph
9) 1m - 8:39(8:39/m) 159/169bpm [1377b/mi] 106cal 6.93/7.62mph
10) 1m - 9:04(9:04/m) 160/164bpm [1449b/mi] 110cal 6.62/7.14mph
11) 1m - 9:03(9:03/m) 160/164bpm [1448b/mi] 110cal 6.63/7.37mph
12) 1m - 8:48(8:48/m) 161/167bpm [1417b/mi] 108cal 6.82/7.93mph
13) 1m - 9:21(9:21/m) 164/191bpm [1533b/mi] 118cal 6.42/6.68mph
14) 0.21m - 1:52(9:02/m) 164/166bpm [1482b/mi] 23cal 6.64/6.78mph
9:06 8:49 8:58 9:02 8:51 9:03 8:58 8:54 8:39 9:04 9:03 8:48 9:21 1:52
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:32 |
4:32 |
9:05 |
146 132-159 |
1326 |
172 164-178 |
14/13 |
1.00 |
9:07 |
4:34 |
9:08 |
155 142-173 |
1416 |
174 170-178 |
25/21 |
1.50 |
13:32 |
4:26 |
8:52 |
150 140-164 |
1329 |
175 172-178 |
16/19 |
2.00 |
17:56 |
4:23 |
8:47 |
145 142-148 |
1273 |
173 118-178 |
19/18 |
2.50 |
22:26 |
4:30 |
9:01 |
146 140-150 |
1315 |
174 172-176 |
23/17 |
3.00 |
26:53 |
4:27 |
8:54 |
147 143-150 |
1309 |
174 172-176 |
49/47 |
3.50 |
31:21 |
4:28 |
8:55 |
149 145-153 |
1330 |
175 172-178 |
25/28 |
4.00 |
35:55 |
4:34 |
9:08 |
149 143-152 |
1360 |
175 170-180 |
17/26 |
4.50 |
40:18 |
4:24 |
8:47 |
151 148-154 |
1326 |
175 172-180 |
34/27 |
5.00 |
44:45 |
4:27 |
8:54 |
152 148-155 |
1353 |
174 170-178 |
25/26 |
5.50 |
49:16 |
4:31 |
9:01 |
153 147-156 |
1381 |
176 172-180 |
36/47 |
6.00 |
53:49 |
4:33 |
9:05 |
153 151-155 |
1391 |
174 170-176 |
39/33 |
6.50 |
58:29 |
4:41 |
9:21 |
154 150-158 |
1441 |
174 172-178 |
32/13 |
7.00 |
1:02:47 |
4:18 |
8:36 |
156 153-159 |
1340 |
176 172-178 |
22/33 |
7.50 |
1:07:11 |
4:24 |
8:48 |
157 155-161 |
1382 |
177 172-182 |
24/31 |
8.00 |
1:11:41 |
4:30 |
9:00 |
158 151-161 |
1422 |
175 168-178 |
31/15 |
8.50 |
1:16:00 |
4:19 |
8:38 |
158 156-161 |
1364 |
178 172-182 |
18/24 |
9.00 |
1:20:21 |
4:20 |
8:41 |
160 153-169 |
1388 |
179 176-182 |
19/17 |
9.50 |
1:24:48 |
4:28 |
8:55 |
160 157-163 |
1428 |
178 174-182 |
16/12 |
10.00 |
1:29:24 |
4:36 |
9:12 |
160 157-163 |
1471 |
176 172-180 |
17/26 |
10.50 |
1:33:47 |
4:23 |
8:45 |
160 156-163 |
1400 |
178 172-180 |
26/25 |
11.00 |
1:38:27 |
4:41 |
9:21 |
161 158-164 |
1506 |
177 170-180 |
32/31 |
11.50 |
1:42:46 |
4:18 |
8:36 |
161 156-165 |
1386 |
177 118-182 |
28/39 |
12.00 |
1:47:16 |
4:30 |
9:00 |
161 159-164 |
1449 |
179 176-184 |
36/32 |
12.50 |
1:51:56 |
4:40 |
9:21 |
167 159-191 |
1561 |
179 176-182 |
12/12 |
13.00 |
1:56:37 |
4:41 |
9:21 |
164 159-167 |
1534 |
178 174-182 |
43/33 |
13.21 |
1:58:29 |
1:52 |
9:03 |
164 161-166 |
1484 |
181 176-184 |
14/17 |
Elevation
Biggest Climbs (m) |
Min/mi |
17 8.9% |
9:40
|
13 7.3% |
8:44
|
13 7.1% |
9:23
|
12 7.0% |
9:15
|
11 7.7% |
9:59
|
11 7.3% |
8:35
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
175 |
13.2 |
1:58:20 |
8:58 |
Walk |
0.1 |
118 |
0 |
9 |
7:55 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:07 |
50.43% |
More |
800m |
4:10 |
8:22 |
54.28% |
More |
1km |
5:17 |
8:31 |
55.59% |
More |
Mile |
8:33 |
8:33 |
58.35% |
More |
5k |
27:12 |
8:45 |
64.10% |
More |
5 miles |
44:14 |
8:51 |
64.42% |
More |
10k |
55:14 |
8:53 |
64.62% |
More |
10 miles |
1:29:04 |
8:54 |
66.13% |
More |
Half |
1:57:25 |
8:58 |
66.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:57 |
6:57 |
71.79 |
5km |
24:09 |
7:46 |
72.19 |
5M |
40:44 |
8:09 |
69.95 |
10km |
51:43 |
8:19 |
69.02 |
10M |
1:27:15 |
8:44 |
67.52 |
Half |
1:57:23 |
8:58 |
65.60 |
20M |
3:06:52 |
9:21 |
64.98 |
Mara |
4:11:24 |
9:36 |
64.06 |
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Spaghetti Junction
Look at that even pace very well run
Very twisty course!
Looking at the map, it certainly was very twisty.
You seem to be back to the form you were in 5 years ago, definitely WAVA wise.
Nice well run 👍
Ah that's brilliant, well done!
😀
Ooh good stuff, well run
😀
So brilliant!