Sun 12th Feb 2017 at 8:00am by Mr. K.
Run > Race
-
Time
7:35:28
-
Miles
30.62
-
Min/mi
14:52
-
Pacing
66%
-
WAVA
35.23
-
Stride(cm)
74
-
Cals
3100
-
Cadence
146
-
Asc(m)
42
-
Surface
Road
Notes & Comments
The Punchbowl `Marathon`
Split Summary
===
1) 1m - 15:54(15:54/m) 98cal 3.77/7.16mph
2) 1m - 10:55(10:55/m) 113cal 5.5/8.01mph
3) 1m - 13:00(13:00/m) 107cal 4.61/7.53mph
4) 1m - 11:01(11:01/m) 118cal 5.45/7.47mph
5) 1m - 15:00(15:00/m) 103cal 4/8.1mph
6) 1m - 13:54(13:54/m) 102cal 4.32/7.91mph
7) 1m - 14:15(14:15/m) 99cal 4.21/7.03mph
8) 1m - 12:34(12:34/m) 106cal 4.77/7.37mph
9) 1m - 14:40(14:40/m) 93cal 4.09/6.95mph
10) 1m - 12:40(12:40/m) 114cal 4.74/8.06mph
11) 1m - 15:48(15:48/m) 103cal 3.8/7.76mph
12) 1m - 14:00(14:00/m) 100cal 4.29/6.99mph
13) 1m - 12:46(12:46/m) 109cal 4.7/7.51mph
14) 1m - 14:22(14:22/m) 90cal 4.18/7.76mph
15) 1m - 16:42(16:42/m) 96cal 3.59/7.08mph
16) 1m - 15:28(15:28/m) 101cal 3.88/7.91mph
17) 1m - 15:02(15:02/m) 104cal 3.99/7.64mph
18) 1m - 17:10(17:10/m) 101cal 3.5/6.97mph
19) 1m - 12:30(12:30/m) 111cal 4.8/6.85mph
20) 1m - 16:03(16:03/m) 99cal 3.74/6.16mph
21) 1m - 12:59(12:59/m) 119cal 4.62/6.51mph
22) 1m - 16:22(16:22/m) 91cal 3.66/6.62mph
23) 1m - 19:16(19:16/m) 91cal 3.12/4.66mph
24) 1m - 18:13(18:13/m) 93cal 3.3/3.7mph
25) 1m - 16:32(16:32/m) 90cal 3.63/4.47mph
26) 1m - 15:29(15:29/m) 93cal 3.87/6.89mph
27) 1m - 17:15(17:15/m) 100cal 3.48/6.85mph
28) 1m - 17:52(17:52/m) 93cal 3.36/6.43mph
29) 1m - 14:37(14:37/m) 88cal 4.11/6.07mph
30) 1m - 16:06(16:06/m) 102cal 3.73/6.78mph
31) 0.62m - 7:07(11:27/m) 73cal 5.24/6.76mph
15:54 10:55 13:00 11:01 15:00 13:54 14:15 12:34 14:40 12:40 15:48 14:00 12:46 14:22 16:42 15:28 15:02 17:10 12:30 16:03 12:59 16:22 19:16 18:13 16:32 15:29 17:15 17:52 14:37 16:06 7:07
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.70 |
10:00 |
10:00 |
14:19 |
157 118-200 |
| 1.35 |
20:00 |
10:00 |
15:17 |
148 110-178 |
| 2.29 |
30:00 |
10:00 |
10:37 |
165 118-182 |
| 3.02 |
40:00 |
10:00 |
13:44 |
148 118-182 |
| 3.95 |
50:00 |
10:00 |
10:50 |
165 114-184 |
| 4.65 |
1:00:00 |
10:00 |
14:09 |
150 114-182 |
| 5.36 |
1:10:00 |
10:00 |
14:09 |
150 120-184 |
| 6.04 |
1:20:00 |
10:00 |
14:42 |
161 104-182 |
| 6.74 |
1:30:00 |
10:00 |
14:20 |
155 112-182 |
| 7.42 |
1:40:00 |
10:00 |
14:42 |
154 108-180 |
| 8.27 |
1:50:00 |
10:00 |
11:44 |
165 114-180 |
| 8.91 |
2:00:00 |
10:00 |
15:30 |
141 114-180 |
| 9.69 |
2:10:00 |
10:00 |
12:58 |
148 92-248 |
| 10.37 |
2:20:00 |
10:00 |
14:32 |
147 108-246 |
| 11.02 |
2:30:00 |
10:00 |
15:26 |
154 120-176 |
| 11.66 |
2:40:00 |
10:00 |
15:44 |
135 120-178 |
| 12.43 |
2:50:00 |
10:00 |
12:55 |
152 114-176 |
| 13.24 |
3:00:00 |
10:00 |
12:25 |
155 112-182 |
| 13.91 |
3:10:00 |
10:00 |
14:51 |
144 106-238 |
| 14.52 |
3:20:00 |
10:00 |
16:17 |
133 110-178 |
| 15.20 |
3:30:00 |
10:00 |
14:51 |
139 110-176 |
| 15.72 |
3:40:00 |
10:00 |
19:20 |
142 88-190 |
| 16.50 |
3:50:00 |
10:00 |
12:44 |
149 112-176 |
| 17.15 |
4:00:00 |
10:00 |
15:29 |
148 110-176 |
| 17.69 |
4:10:00 |
10:00 |
18:29 |
146 114-174 |
| 18.48 |
4:20:00 |
10:00 |
12:40 |
153 120-178 |
| 19.18 |
4:30:00 |
10:00 |
14:18 |
149 114-238 |
| 19.72 |
4:40:00 |
10:00 |
18:27 |
124 108-172 |
| 20.61 |
4:50:00 |
10:00 |
11:13 |
167 104-244 |
| 21.17 |
5:00:00 |
10:00 |
17:46 |
128 112-176 |
| 21.83 |
5:10:00 |
10:00 |
15:10 |
146 106-176 |
| 22.37 |
5:20:00 |
10:00 |
18:30 |
123 30-134 |
| 22.87 |
5:30:00 |
10:00 |
20:04 |
122 108-130 |
| 23.42 |
5:40:00 |
10:00 |
18:12 |
125 120-130 |
| 23.98 |
5:50:00 |
10:00 |
17:52 |
127 120-134 |
| 24.56 |
6:00:00 |
10:00 |
17:14 |
127 120-132 |
| 25.21 |
6:10:00 |
10:00 |
15:19 |
138 106-172 |
| 25.84 |
6:20:00 |
10:00 |
15:57 |
138 106-172 |
| 26.55 |
6:30:00 |
10:00 |
14:03 |
152 108-180 |
| 27.01 |
6:40:00 |
10:00 |
21:50 |
131 106-182 |
| 27.62 |
6:50:00 |
10:00 |
16:19 |
157 104-184 |
| 28.18 |
7:00:00 |
10:00 |
17:47 |
141 102-250 |
| 28.83 |
7:10:00 |
10:00 |
15:34 |
155 114-216 |
| 29.40 |
7:20:00 |
10:00 |
17:21 |
133 104-178 |
| 30.11 |
7:30:00 |
10:00 |
14:04 |
153 108-178 |
| 30.62 |
7:35:28 |
5:28 |
10:48 |
168 116-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
35.5 |
173 |
15.7 |
2:41:40 |
10:17 |
| Walk |
64.4 |
123 |
14.9 |
4:53:22 |
19:41 |
| Still |
0.1 |
- |
- |
26 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:01 |
8:07 |
40.09% |
More |
| 800m |
4:12 |
8:26 |
45.00% |
More |
| 1km |
5:55 |
9:31 |
41.62% |
More |
| Mile |
10:03 |
10:03 |
41.77% |
More |
| 5k |
35:29 |
11:25 |
40.21% |
More |
| 5 miles |
1:03:01 |
12:36 |
36.83% |
More |
| 10k |
1:20:42 |
12:59 |
35.91% |
More |
| 10 miles |
2:12:49 |
13:17 |
36.04% |
More |
| Half |
2:56:04 |
13:26 |
35.96% |
More |
| 20 miles |
4:40:30 |
14:02 |
35.50% |
More |
| Mara |
6:23:40 |
14:39 |
34.60% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
12:07 |
12:07 |
34.62 |
| 5km |
40:17 |
12:58 |
35.42 |
| 5M |
1:06:43 |
13:21 |
34.79 |
| 10km |
1:24:00 |
13:31 |
34.50 |
| 10M |
2:19:05 |
13:55 |
34.42 |
| Half |
3:05:11 |
14:08 |
33.93 |
| 20M |
4:49:59 |
14:30 |
34.33 |
| Mara |
6:26:06 |
14:44 |
34.39 |
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