Hi ,
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Ian Williams aka Fetch
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v warm
-
Time
3:45:24
-
Miles
26.07
-
Min/mi
8:39
-
Pacing
75.4%
-
WAVA
61.01
-
Stride(cm)
106
-
Cals
3114
-
Cadence
175
-
BPM
141
-
%MHR
80.3
-
B/mi
1222
-
Asc(m)
206
-
Hillscore
12
-
Surface
Road
Notes & Comments
3 comments
Split Summary
===
1) 5km - 23:45(4:45/km) 137/164bpm [651b/km] 364cal
2) 5km - 23:57(4:47/km) 139/147bpm [666b/km] 354cal
3) 5km - 23:54(4:47/km) 146/151bpm [698b/km] 371cal
4) 5km - 24:34(4:55/km) 150/154bpm [737b/km] 379cal
5) 5km - 26:42(5:20/km) 145/153bpm [774b/km] 372cal
6) 5km - 28:46(5:45/km) 141/155bpm [811b/km] 381cal
7) 5km - 32:01(6:24/km) 134/147bpm [858b/km] 366cal
8) 5km - 31:03(6:13/km) 136/157bpm [844b/km] 379cal
9) 1.96km - 10:42(5:28/km) 147/161bpm [804b/km] 148cal
23:45 23:57 23:54 24:34 26:42 28:46 32:01 31:03 10:42
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
7:43 |
7:43 |
7:43 |
142 109-164 |
1096 |
186 182-190 |
27/6 |
2.00 |
15:14 |
7:31 |
7:31 |
136 124-149 |
1021 |
187 182-190 |
13/20 |
3.00 |
22:55 |
7:42 |
7:42 |
134 126-141 |
1031 |
186 182-190 |
9/12 |
4.00 |
30:42 |
7:46 |
7:46 |
141 132-147 |
1096 |
186 182-190 |
26/7 |
5.00 |
38:17 |
7:35 |
7:35 |
135 131-141 |
1024 |
185 182-188 |
1/27 |
6.00 |
46:03 |
7:46 |
7:46 |
141 136-145 |
1096 |
185 182-190 |
8/6 |
7.00 |
53:48 |
7:44 |
7:44 |
145 143-148 |
1122 |
185 180-188 |
12/6 |
8.00 |
1:01:32 |
7:45 |
7:45 |
145 140-148 |
1123 |
185 182-190 |
6/4 |
9.00 |
1:09:13 |
7:41 |
7:41 |
148 145-151 |
1136 |
186 182-190 |
3/10 |
10.00 |
1:16:55 |
7:43 |
7:43 |
148 143-153 |
1141 |
185 180-188 |
10/9 |
11.00 |
1:24:47 |
7:52 |
7:52 |
150 148-151 |
1179 |
183 180-188 |
5/8 |
12.00 |
1:32:42 |
7:55 |
7:55 |
150 145-152 |
1188 |
183 180-186 |
8/6 |
13.00 |
1:40:50 |
8:07 |
8:07 |
151 149-153 |
1227 |
181 176-186 |
16/2 |
14.00 |
1:50:16 |
9:26 |
9:26 |
143 116-153 |
1349 |
168 102-186 |
6/12 |
15.00 |
1:58:18 |
8:02 |
8:02 |
145 139-148 |
1166 |
180 178-184 |
5/11 |
16.00 |
2:06:47 |
8:28 |
8:28 |
144 132-149 |
1220 |
177 108-184 |
14/11 |
17.00 |
2:16:06 |
9:19 |
9:19 |
145 132-155 |
1352 |
167 106-180 |
14/12 |
18.00 |
2:26:18 |
10:12 |
10:12 |
135 109-148 |
1376 |
158 104-182 |
13/8 |
19.00 |
2:35:25 |
9:08 |
9:08 |
142 121-147 |
1296 |
170 108-180 |
5/7 |
20.00 |
2:44:15 |
8:49 |
8:49 |
137 113-144 |
1208 |
173 106-180 |
5/17 |
21.00 |
2:54:46 |
10:31 |
10:31 |
133 107-147 |
1400 |
156 86-210 |
9/5 |
22.00 |
3:05:52 |
11:06 |
11:06 |
130 107-147 |
1444 |
155 88-224 |
11/7 |
23.00 |
3:16:21 |
10:28 |
10:28 |
136 114-148 |
1424 |
164 106-182 |
10/4 |
24.00 |
3:26:22 |
10:01 |
10:01 |
135 116-146 |
1352 |
162 108-182 |
8/15 |
25.00 |
3:35:53 |
9:31 |
9:31 |
144 121-157 |
1371 |
169 108-180 |
19/13 |
26.00 |
3:44:51 |
8:58 |
8:58 |
146 129-159 |
1310 |
170 104-186 |
9/21 |
26.07 |
3:45:23 |
32 |
7:45 |
161 160-161 |
1248 |
183 180-184 |
0/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
25 3.7% |
8:02
|
20 2.2% |
9:50
|
19 3.6% |
11:20
|
15 1.7% |
11:45
|
13 1.2% |
7:48
|
13 1.5% |
7:56
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.0 |
181 |
24.7 |
3:20:29 |
8:06 |
Walk |
11.0 |
110 |
1.3 |
24:54 |
18:35 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:01 |
48.27% |
More |
800m |
3:33 |
7:09 |
55.92% |
More |
1km |
4:30 |
7:15 |
58.08% |
More |
Mile |
7:21 |
7:21 |
61.30% |
More |
5k |
23:45 |
7:39 |
63.00% |
More |
5 miles |
38:12 |
7:38 |
63.89% |
More |
10k |
47:37 |
7:40 |
64.02% |
More |
10 miles |
1:16:53 |
7:41 |
65.12% |
More |
Half |
1:41:41 |
7:46 |
65.52% |
More |
20 miles |
2:44:15 |
8:13 |
62.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:40 |
6:40 |
67.57 |
5km |
22:40 |
7:18 |
66.02 |
5M |
37:54 |
7:35 |
64.40 |
10km |
47:55 |
7:43 |
63.61 |
10M |
1:20:06 |
8:01 |
62.50 |
Half |
1:47:13 |
8:11 |
61.63 |
20M |
2:49:18 |
8:28 |
61.06 |
Mara |
3:46:37 |
8:39 |
61.00 |
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Looked tough. How was it?
Yeah totally ignored plan and tried to pretend it was't going to be a hot day. I really struggle in the heat as proved on various training runs, Swansea half marathon and even my MP test run where I couldn't hold a pace that was slower than the one I tried! I knew the game was up before half way and sulked my way to the finish. Not unhappy with the time just annoyed that I didn't run a sensible 3:35-3:40 which would have been far more enjoyable.
Ah well, there’s always next time!