Sat 29th Apr 2017 at 6:00am by Roadrunner2222

Run > Race
  • Time
    11:45:40
  • Miles
    53.11
  • Min/mi
    13:17
  • Pacing
    66%
  • WAVA
    50.63
  • Stride(cm)
    77
  • Cals
    5181
  • Cadence
    158
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 12:47(12:47/m) 100cal 4.69/6.22mph
2) 1m - 11:00(11:00/m) 109cal 5.45/6.45mph
3) 1m - 11:15(11:15/m) 110cal 5.33/6.35mph
4) 1m - 11:14(11:14/m) 107cal 5.34/6.62mph
5) 1m - 11:46(11:46/m) 103cal 5.1/7.03mph
6) 1m - 10:46(10:46/m) 107cal 5.57/6.47mph
7) 1m - 10:49(10:49/m) 111cal 5.55/6.76mph
8) 1m - 10:54(10:54/m) 110cal 5.51/6.39mph
9) 1m - 10:51(10:51/m) 109cal 5.53/6.53mph
10) 1m - 10:42(10:42/m) 109cal 5.61/6.55mph
11) 1m - 12:05(12:05/m) 98cal 4.96/6.37mph
12) 1m - 11:34(11:34/m) 100cal 5.19/6.51mph
13) 1m - 13:21(13:21/m) 91cal 4.5/7.08mph
14) 1m - 12:05(12:05/m) 94cal 4.97/7.39mph
15) 1m - 11:12(11:12/m) 103cal 5.36/7.35mph
16) 1m - 12:16(12:16/m) 100cal 4.89/6.53mph
17) 1m - 13:15(13:15/m) 99cal 4.53/6.49mph
18) 1m - 16:55(16:55/m) 89cal 3.55/6.53mph
19) 1m - 14:27(14:27/m) 88cal 4.15/6.41mph
20) 1m - 16:06(16:06/m) 103cal 3.73/6.74mph
21) 1m - 11:50(11:50/m) 106cal 5.07/7.35mph
22) 1m - 12:28(12:28/m) 102cal 4.81/6.64mph
23) 1m - 10:56(10:56/m) 106cal 5.49/8.2mph
24) 1m - 13:29(13:29/m) 99cal 4.45/6.26mph
25) 1m - 14:38(14:38/m) 101cal 4.1/6.43mph
26) 1m - 11:47(11:47/m) 103cal 5.09/6.85mph
27) 1m - 12:47(12:47/m) 97cal 4.7/7.93mph
28) 1m - 13:04(13:04/m) 103cal 4.59/6.8mph
29) 1m - 13:13(13:13/m) 91cal 4.54/7.1mph
30) 1m - 12:37(12:37/m) 93cal 4.75/7.22mph
31) 1m - 11:18(11:18/m) 100cal 5.31/6.49mph
32) 1m - 13:02(13:02/m) 94cal 4.6/7.51mph
33) 1m - 12:57(12:57/m) 103cal 4.63/6.55mph
34) 1m - 14:05(14:05/m) 94cal 4.26/6.82mph
35) 1m - 16:41(16:41/m) 95cal 3.6/6.26mph
36) 1m - 18:00(18:00/m) 82cal 3.34/6.51mph
37) 1m - 19:22(19:22/m) 83cal 3.1/6.3mph
38) 1m - 21:00(21:00/m) 80cal 2.86/7.45mph
39) 1m - 14:05(14:05/m) 89cal 4.26/6.78mph
40) 1m - 15:29(15:29/m) 88cal 3.88/6.55mph
41) 1m - 14:27(14:27/m) 87cal 4.15/6.59mph
42) 1m - 16:48(16:48/m) 88cal 3.57/7.01mph
43) 1m - 13:07(13:07/m) 97cal 4.57/7.2mph
44) 1m - 13:28(13:28/m) 94cal 4.45/7.08mph
45) 1m - 12:28(12:28/m) 99cal 4.81/7.14mph
46) 1m - 14:25(14:25/m) 96cal 4.16/6.62mph
47) 1m - 14:21(14:21/m) 88cal 4.18/6.26mph
48) 1m - 15:35(15:35/m) 88cal 3.85/6.62mph
49) 1m - 13:42(13:42/m) 88cal 4.38/6.3mph
50) 1m - 13:16(13:16/m) 98cal 4.52/6.82mph
51) 1m - 11:05(11:05/m) 99cal 5.42/7.08mph
52) 1m - 11:58(11:58/m) 99cal 5.01/7.41mph
53) 1m - 12:02(12:02/m) 100cal 4.99/6.93mph
54) 0.11m - 50(7:42/m) 11cal 7.79/10.02mph
12:47 11:00 11:15 11:14 11:46 10:46 10:49 10:54 10:51 10:42 12:05 11:34 13:21 12:05 11:12 12:16 13:15 16:55 14:27 16:06 11:50 12:28 10:56 13:29 14:38 11:47 12:47 13:04 13:13 12:37 11:18 13:02 12:57 14:05 16:41 18:00 19:22 21:00 14:05 15:29 14:27 16:48 13:

Pace

50% 16% 26% 8% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.82 10:00 10:00 12:12 169 120-180
1.67 20:00 10:00 11:48 162 112-176
2.52 30:00 10:00 11:44 168 80-176
3.44 40:00 10:00 10:49 169 158-176
4.29 50:00 10:00 11:47 159 120-178
5.19 1:00:00 10:00 11:08 164 120-180
6.11 1:10:00 10:00 10:53 166 120-180
7.04 1:20:00 10:00 10:47 172 160-180
7.95 1:30:00 10:00 10:55 170 150-176
8.87 1:40:00 10:00 10:55 170 120-180
9.79 1:50:00 10:00 10:47 172 158-182
10.67 2:00:00 10:00 11:23 161 120-248
11.49 2:10:00 10:00 12:14 150 40-184
12.32 2:20:00 10:00 12:04 166 116-180
13.07 2:30:00 10:00 13:21 143 120-180
13.89 2:40:00 10:00 12:07 151 120-180
14.77 2:50:00 10:00 11:20 165 118-184
15.64 3:00:00 10:00 11:33 163 106-180
16.45 3:10:00 10:00 12:18 159 120-240
17.14 3:20:00 10:00 14:33 148 104-180
17.63 3:30:00 10:00 20:14 123 90-176
18.34 3:40:00 10:00 14:10 161 120-186
19.08 3:50:00 10:00 13:29 164 86-248
19.57 4:00:00 10:00 20:32 147 92-180
20.42 4:10:00 10:00 11:42 170 120-182
21.25 4:20:00 10:00 12:04 172 80-188
22.03 4:30:00 10:00 12:49 159 98-182
22.95 4:40:00 10:00 10:56 173 120-244
23.63 4:50:00 10:00 14:40 152 96-182
24.53 5:00:00 10:00 11:05 173 120-184
25.13 5:10:00 10:00 16:38 144 92-184
25.96 5:20:00 10:00 12:04 165 120-184
26.72 5:30:00 10:00 13:07 157 116-186
27.41 5:40:00 10:00 14:29 172 120-190
28.35 5:50:00 10:00 10:42 174 120-184
29.03 6:00:00 10:00 14:41 135 116-240
29.79 6:10:00 10:00 13:11 149 118-188
30.77 6:20:00 10:00 10:11 170 120-186
31.57 6:30:00 10:00 12:33 147 120-186
32.28 6:40:00 10:00 14:02 152 80-188
33.02 6:50:00 10:00 13:29 156 38-248
33.70 7:00:00 10:00 14:43 164 106-244
34.37 7:10:00 10:00 14:57 161 116-248
34.98 7:20:00 10:00 16:14 164 116-184
35.48 7:30:00 10:00 20:09 146 90-234
36.07 7:40:00 10:00 16:59 154 98-236
36.68 7:50:00 10:00 16:16 158 84-246
37.09 8:00:00 10:00 24:22 143 92-240
37.52 8:10:00 10:00 23:37 137 30-180
38.11 8:20:00 10:00 16:52 149 116-180
38.82 8:30:00 10:00 14:08 166 120-184
39.40 8:40:00 10:00 17:17 146 98-188
40.13 8:50:00 10:00 13:44 163 120-184
40.82 9:00:00 10:00 14:19 162 118-190
41.36 9:10:00 10:00 18:46 156 120-184
42.07 9:20:00 10:00 14:05 146 118-188
42.87 9:30:00 10:00 12:30 159 116-186
43.57 9:40:00 10:00 14:14 146 94-186
44.36 9:50:00 10:00 12:39 151 116-188
45.09 10:00:00 10:00 13:41 153 112-186
45.80 10:10:00 10:00 14:09 154 84-184
46.52 10:20:00 10:00 13:53 151 100-248
47.19 10:30:00 10:00 14:53 152 120-236
47.78 10:40:00 10:00 17:01 137 110-182
48.54 10:50:00 10:00 13:03 164 120-184
49.27 11:00:00 10:00 13:43 151 116-188
50.02 11:10:00 10:00 13:17 161 120-186
50.92 11:20:00 10:00 11:11 164 120-188
51.80 11:30:00 10:00 11:24 165 82-190
52.57 11:40:00 10:00 12:54 157 116-240
53.11 11:45:40 5:40 10:35 171 120-190

Cadence

158 (248 max) Stride Length: 77cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 68.3 173 41.6 8:02:16 11:36
Walk 29.5 123 11.5 3:28:30 18:05
Still 2.1 - - 14:54 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:11 8:46 44.04% More
800m 4:50 9:44 43.38% More
1km 6:04 9:46 45.05% More
Mile 9:53 9:53 47.24% More
5k 33:17 10:43 49.00% More
5 miles 53:58 10:48 49.31% More
10k 1:07:41 10:54 49.21% More
10 miles 1:51:19 11:08 49.28% More
Half 2:29:22 11:24 48.29% More
20 miles 4:04:21 12:13 46.10% More
Mara 5:22:51 12:19 46.20% More
50k 6:23:41 12:21 47.30% More
40 miles 8:48:06 13:12 47.59% More
75k 10:21:19 13:20 48.76% More
50 miles 11:08:00 13:22 49.33% More

Predictions

Dist Time Per Mile WAVA
1M 10:28 10:28 44.59
5km 34:49 11:12 46.84
5M 57:39 11:32 46.16
10km 1:12:35 11:41 45.89
10M 2:00:12 12:01 45.64
Half 2:40:02 12:13 44.76
20M 4:10:37 12:32 44.95
Mara 5:33:40 12:44 44.70
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