Sat 21st Sep 2013 at 9:00am by SuzyWoo

Run > Race

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Time
4:32:10
Miles
29.86
Min/mi
9:07
Pacing
57%
WAVA
57.25
Cals
2656
Asc(m)
1338
Surface
Trail

Notes & Comments

JW Ultra. Canals, locks and more locks! Ran all the way until mile 27, then a few little walking breaks especially up over the main bridges. Pleased with my time though (a new 30 mile PB!) and my 5th marathon/ultra in 5 weeks!

Split Summary
===
1) 1m - 8:33(8:33/m) - 89cal - 7.02/8.78mph
2) 1m - 9:38(9:38/m) - 85cal - 6.23/8.34mph
3) 1m - 8:35(8:35/m) - 89cal - 7/11.5mph
4) 1m - 8:36(8:36/m) - 90cal - 6.97/10.93mph
5) 1m - 8:26(8:26/m) - 88cal - 7.12/8.52mph
6) 1m - 8:39(8:39/m) - 90cal - 6.93/7.84mph
7) 1m - 8:45(8:45/m) - 89cal - 6.85/8.55mph
8) 1m - 8:49(8:49/m) - 89cal - 6.8/8.31mph
9) 1m - 8:49(8:49/m) - 90cal - 6.8/8.61mph
10) 1m - 8:53(8:53/m) - 88cal - 6.75/7.95mph
11) 1m - 8:52(8:52/m) - 89cal - 6.76/7.48mph
12) 1m - 8:59(8:59/m) - 89cal - 6.68/7.86mph
13) 1m - 9:17(9:17/m) - 90cal - 6.46/7.75mph
14) 1m - 8:56(8:56/m) - 89cal - 6.71/7.65mph
15) 1m - 9:12(9:12/m) - 90cal - 6.53/15.09mph
16) 1m - 9:25(9:25/m) - 89cal - 6.37/8.23mph
17) 1m - 9:05(9:05/m) - 89cal - 6.61/8.67mph
18) 1m - 8:57(8:57/m) - 89cal - 6.7/7.91mph
19) 1m - 8:53(8:53/m) - 89cal - 6.76/8.24mph
20) 1m - 9:07(9:07/m) - 90cal - 6.58/12.46mph
21) 1m - 9:32(9:32/m) - 89cal - 6.29/11.91mph
22) 1m - 9:25(9:25/m) - 100cal - 6.37/46.35mph
23) 1m - 9:08(9:08/m) - 90cal - 6.57/9.52mph
24) 1m - 8:54(8:54/m) - 90cal - 6.74/8.91mph
25) 1m - 9:21(9:21/m) - 87cal - 6.42/7.91mph
26) 1m - 9:27(9:27/m) - 91cal - 6.35/29.51mph
27) 1m - 9:36(9:36/m) - 87cal - 6.25/9.06mph
28) 1m - 10:16(10:16/m) - 83cal - 5.85/8.1mph
29) 1m - 10:13(10:13/m) - 84cal - 5.88/9.06mph
30) 0.86m - 7:51(9:10/m) - 75cal - 6.55/8.76mph

8:33 9:38 8:35 8:36 8:26 8:39 8:45 8:49 8:49 8:53 8:52 8:59 9:17 8:56 9:12 9:25 9:05 8:57 8:53 9:07 9:32 9:25 9:08 8:54 9:21 9:27 9:36 10:16 10:13 7:51

Pace

15%

53%

11%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
1.00	0	0	0	0/0
2.00	0	0	0	0/0
3.00	0	0	0	0/0
4.00	0	0	0	0/0
5.00	5:41	5:41	5:41	0/0
6.00	14:20	8:39	8:39	0/0
7.00	23:06	8:46	8:46	0/0
8.00	31:55	8:49	8:49	0/0
9.00	40:45	8:50	8:50	0/0
10.00	49:38	8:53	8:53	0/0
11.00	58:30	8:52	8:52	0/0
12.00	1:07:30	8:59	8:59	0/0
13.00	1:16:46	9:16	9:16	0/0
14.00	1:25:43	8:57	8:57	0/0
15.00	1:34:54	9:12	9:12	0/0
16.00	1:44:21	9:26	9:26	0/0
17.00	1:53:25	9:04	9:04	0/0
18.00	2:02:21	8:56	8:56	0/0
19.00	2:11:15	8:53	8:53	0/0
20.00	2:20:23	9:08	9:08	0/0
21.00	2:29:53	9:31	9:31	0/0
22.00	2:39:19	9:25	9:25	0/0
23.00	2:48:27	9:09	9:09	0/0
24.00	2:57:22	8:54	8:54	0/0
25.00	3:06:43	9:21	9:21	0/0
26.00	3:16:10	9:27	9:27	0/0
27.00	3:25:45	9:35	9:35	0/0
28.00	3:36:01	10:16	10:16	0/0
29.00	3:46:13	10:12	10:12	0/0
29.85	3:54:04	7:51	9:11	0/0

Elevation

Asc 1338m, Range 0m, Flat prediction 4:32:10

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:53	40.81%	More
800m	4:02	8:07	46.79%	More
1km	5:13	8:23	47.28%	More
Mile	8:30	8:30	49.65%	More
5k	26:56	8:40	54.77%	More
5 miles	43:36	8:43	54.87%	More
10k	54:23	8:45	54.94%	More
10 miles	1:28:39	8:52	55.46%	More
Half	1:57:13	8:57	55.14%	More
20 miles	3:00:21	9:01	56.03%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:26	7:26	56.78
5km	24:43	7:57	59.67
5M	40:56	8:11	58.45
10km	51:33	8:18	57.97
10M	1:25:21	8:32	57.61
Half	1:53:39	8:41	56.48
20M	2:57:58	8:54	56.78
Mara	3:56:56	9:03	56.55

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