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.
1.27 10:00 10:00 7:53 175 120-180 9/6
2.55 20:00 10:00 7:49 175 168-180 5/5
3.79 30:00 10:00 8:02 173 162-178 4/5
5.03 40:00 10:00 8:05 174 118-180 5/4
6.29 50:00 10:00 7:57 175 166-180 6/6
7.55 1:00:00 10:00 7:56 176 166-180 4/5
8.81 1:10:00 10:00 7:56 175 162-180 8/7
10.07 1:20:00 10:00 7:56 174 154-178 6/6
11.34 1:30:00 10:00 7:53 176 164-178 7/6
12.57 1:40:00 10:00 8:08 175 172-178 3/3
13.84 1:50:00 10:00 7:54 174 120-178 10/7
15.10 2:00:00 10:00 7:55 173 160-178 5/9
16.32 2:10:00 10:00 8:13 172 120-178 8/7
17.54 2:20:00 10:00 8:10 173 166-178 10/4
18.83 2:30:00 10:00 7:44 173 168-176 4/11
20.09 2:40:00 10:00 7:58 172 168-176 5/5
21.27 2:50:00 10:00 8:26 172 108-178 7/7
22.41 3:00:00 10:00 8:48 169 158-178 4/6
23.54 3:10:00 10:00 8:50 170 120-178 7/6
24.67 3:20:00 10:00 8:51 171 160-176 7/5
25.83 3:30:00 10:00 8:39 171 166-176 6/7
26.90 3:40:00 10:00 9:22 170 104-178 4/5
27.98 3:50:00 10:00 9:16 170 120-176 4/3
29.00 4:00:00 10:00 9:48 167 120-174 7/3
30.01 4:10:00 10:00 9:55 168 102-172 3/5
30.97 4:19:33 9:33 9:55 168 106-174 5/6

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 Run: 99.4% Walk: 0.6%
Cadence Chart
Cadence Bands

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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