Sun 20th Dec 2015 at 8:00am by mackfly

Run > Race
  • Time
    4:19:33
  • Miles
    30.97
  • Min/mi
    8:23
  • Pacing
    87%
  • WAVA
    61.11
  • Stride(cm)
    111
  • Cals
    3789
  • Cadence
    172
  • Asc(m)
    42
  • Surface
    Mixed

Notes & Comments

Portsmouth coastal 50k

Split Summary
===
1) 1m - 7:55(7:55/m) 119cal 7.59/7.85mph
2) 1m - 7:48(7:48/m) 124cal 7.7/7.93mph
3) 1m - 7:48(7:48/m) 123cal 7.69/8.35mph
4) 1m - 8:10(8:10/m) 124cal 7.34/8.04mph
5) 1m - 8:04(8:04/m) 121cal 7.44/8.41mph
6) 1m - 7:57(7:57/m) 124cal 7.55/7.97mph
7) 1m - 7:55(7:55/m) 124cal 7.58/7.87mph
8) 1m - 7:57(7:57/m) 120cal 7.55/8.45mph
9) 1m - 7:57(7:57/m) 124cal 7.55/8.14mph
10) 1m - 7:57(7:57/m) 123cal 7.55/9.37mph
11) 1m - 7:55(7:55/m) 124cal 7.57/8.12mph
12) 1m - 8:04(8:04/m) 123cal 7.44/7.83mph
13) 1m - 7:55(7:55/m) 122cal 7.58/7.85mph
14) 1m - 7:53(7:53/m) 125cal 7.61/9.68mph
15) 1m - 7:55(7:55/m) 123cal 7.57/8.06mph
16) 1m - 8:20(8:20/m) 123cal 7.2/9.73mph
17) 1m - 7:59(7:59/m) 123cal 7.51/7.89mph
18) 1m - 8:01(8:01/m) 123cal 7.49/8.27mph
19) 1m - 7:47(7:47/m) 124cal 7.71/8.31mph
20) 1m - 8:00(8:00/m) 124cal 7.5/7.99mph
21) 1m - 8:30(8:30/m) 122cal 7.06/7.87mph
22) 1m - 8:33(8:33/m) 124cal 7.02/7.95mph
23) 1m - 8:42(8:42/m) 123cal 6.89/7.49mph
24) 1m - 9:06(9:06/m) 119cal 6.59/7.56mph
25) 1m - 8:45(8:45/m) 121cal 6.86/7.1mph
26) 1m - 8:36(8:36/m) 122cal 6.97/7.35mph
27) 1m - 9:27(9:27/m) 118cal 6.35/7.39mph
28) 1m - 9:15(9:15/m) 120cal 6.49/7.14mph
29) 1m - 9:49(9:49/m) 122cal 6.11/6.82mph
30) 1m - 9:55(9:55/m) 121cal 6.05/6.82mph
31) 0.97m - 9:37(9:56/m) 117cal 6.04/6.93mph
7:55 7:48 7:48 8:10 8:04 7:57 7:55 7:57 7:57 7:57 7:55 8:04 7:55 7:53 7:55 8:20 7:59 8:01 7:47 8:00 8:30 8:33 8:42 9:06 8:45 8:36 9:27 9:15 9:49 9:55 9:37

Pace

4% 13% 38% 44% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:02 4:02 8:05 173 120-178 4/1
1.00 7:54 3:52 7:44 177 174-180 3/4
1.50 11:49 3:54 7:49 176 174-178 1/1
2.00 15:42 3:53 7:46 175 172-178 2/2
2.50 19:37 3:55 7:50 174 168-180 1/2
3.00 23:30 3:53 7:46 174 162-176 1/3
3.50 27:35 4:05 8:10 173 168-178 1/1
4.00 31:41 4:06 8:11 173 162-176 1/2
4.50 35:46 4:05 8:10 173 164-178 2/1
5.00 39:44 3:59 7:57 174 118-180 3/1
5.50 43:45 4:01 8:01 176 174-180 0/2
6.00 47:42 3:57 7:54 175 166-180 3/3
6.50 51:40 3:58 7:55 176 168-180 2/1
7.00 55:37 3:57 7:54 176 170-180 2/1
7.50 59:25 3:48 7:37 176 174-180 2/3
8.00 1:03:33 4:09 8:17 175 166-178 4/3
8.50 1:07:25 3:51 7:43 176 168-180 2/2
9.00 1:11:30 4:06 8:11 173 162-178 2/2
9.50 1:15:31 4:00 8:01 173 154-176 2/0
10.00 1:19:27 3:56 7:53 176 168-178 2/4
10.50 1:23:28 4:01 8:02 176 164-178 3/3
11.00 1:27:22 3:54 7:49 176 172-178 3/0
11.50 1:31:19 3:57 7:54 176 174-178 1/2
12.00 1:35:27 4:07 8:14 175 172-178 2/2
12.50 1:39:26 3:59 7:58 175 172-176 0/1
13.00 1:43:22 3:56 7:52 175 170-176 5/2
13.50 1:47:26 4:04 8:08 173 120-176 5/1
14.00 1:51:15 3:49 7:39 175 170-178 1/5
14.50 1:55:17 4:02 8:05 174 168-178 2/3
15.00 1:59:10 3:53 7:46 172 166-178 2/2
15.50 2:03:29 4:19 8:37 170 120-178 3/3
16.00 2:07:30 4:01 8:03 173 162-178 2/3
16.50 2:11:27 3:57 7:53 173 166-178 1/2
17.00 2:15:29 4:03 8:05 173 166-176 4/3
17.50 2:19:36 4:06 8:12 174 168-178 6/1
18.00 2:23:30 3:54 7:49 173 168-176 1/5
18.50 2:27:20 3:50 7:40 174 172-176 3/5
19.00 2:31:17 3:57 7:54 174 170-176 1/1
19.50 2:35:14 3:57 7:55 172 168-174 2/2
20.00 2:39:17 4:03 8:05 172 168-176 2/1
20.50 2:43:14 3:58 7:55 173 170-178 0/3
21.00 2:47:47 4:33 9:05 170 108-176 5/4
21.50 2:52:02 4:15 8:30 172 158-176 3/3
22.00 2:56:20 4:18 8:37 168 160-174 0/1
22.50 3:00:45 4:25 8:50 170 162-178 2/2
23.00 3:05:02 4:17 8:34 172 168-176 2/1
23.50 3:09:39 4:36 9:13 169 120-178 2/5
24.00 3:14:09 4:30 9:00 169 160-174 4/2
24.50 3:18:29 4:20 8:41 172 166-176 2/2
25.00 3:22:54 4:25 8:49 171 166-176 2/1
25.50 3:27:09 4:15 8:30 171 166-174 3/3
26.00 3:31:30 4:21 8:43 172 168-176 2/1
26.50 3:36:30 5:00 9:59 167 104-174 2/3
27.00 3:40:57 4:27 8:55 172 164-178 2/2
27.50 3:45:42 4:44 9:28 168 120-176 3/2
28.00 3:50:12 4:31 9:01 171 166-174 1/1
28.50 3:55:01 4:49 9:37 168 120-174 4/2
29.00 4:00:01 5:00 10:01 166 120-174 3/1
29.50 4:04:56 4:55 9:49 167 102-172 1/2
30.00 4:09:57 5:01 10:01 169 162-172 2/2
30.50 4:14:59 5:02 10:05 167 106-174 4/4
30.97 4:19:33 4:34 9:44 169 162-174 0/3

Elevation

Asc 42m, Range 8m, Flat prediction 4:19:33
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

172 (180 max) Stride Length: 111cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.9 172 30.9 4:16:40 8:19
Walk 0.6 117 0.1 1:36 18:08
Still 0.5 - - 1:17 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:49 7:20 43.43% More
800m 3:44 7:30 49.31% More
1km 4:42 7:33 51.11% More
Mile 7:39 7:39 53.55% More
5k 24:15 7:48 57.49% More
5 miles 39:35 7:55 57.26% More
10k 49:11 7:55 57.49% More
10 miles 1:19:16 7:56 58.91% More
Half 1:44:01 7:56 59.37% More
20 miles 2:39:09 7:57 61.01% More
Mara 3:33:09 8:08 60.74% More

Predictions

Dist Time Per Mile WAVA
1M 6:32 6:32 62.76
5km 22:02 7:06 63.28
5M 36:42 7:20 61.75
10km 46:20 7:27 61.03
10M 1:17:12 7:43 60.49
Half 1:43:08 7:52 59.41
20M 2:42:22 8:07 59.80
Mara 3:36:55 8:17 59.69
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