- Good
- breezy
-
Time
1:58:28
-
Miles
13.21
-
Min/mi
8:58
-
Pacing
93.9%
-
WAVA
66.04
-
Stride(cm)
102
-
Cals
1417
-
Cadence
176
-
BPM
155
-
%MHR
83.9
-
B/mi
1392
-
Asc(m)
496
-
Hillscore
11
-
Surface
Road
Notes & Comments
10 comments
Entered this last minute with the aim of laying the ghost of last year's Southport Half to rest. Set out to run sub2 and pace it consistently. Overall pretty pleased with this, although I did feel a bit faint at the finish!
Split Summary
===
1) 1m - 9:06(9:06/m) 150/174bpm [1365b/mi] 108cal 6.59/7.06mph
2) 1m - 8:49(8:49/m) 148/165bpm [1305b/mi] 103cal 6.8/7.16mph
3) 1m - 8:58(8:58/m) 146/151bpm [1308b/mi] 102cal 6.7/7.01mph
4) 1m - 9:02(9:02/m) 149/153bpm [1345b/mi] 104cal 6.65/7.06mph
5) 1m - 8:51(8:51/m) 152/155bpm [1344b/mi] 103cal 6.78/7.35mph
6) 1m - 9:03(9:03/m) 153/157bpm [1385b/mi] 106cal 6.63/7.37mph
7) 1m - 8:58(8:58/m) 155/160bpm [1391b/mi] 108cal 6.69/7.58mph
8) 1m - 8:54(8:54/m) 158/161bpm [1407b/mi] 108cal 6.74/7.37mph
9) 1m - 8:39(8:39/m) 159/169bpm [1377b/mi] 106cal 6.93/7.62mph
10) 1m - 9:04(9:04/m) 160/164bpm [1449b/mi] 110cal 6.62/7.14mph
11) 1m - 9:03(9:03/m) 160/164bpm [1448b/mi] 110cal 6.63/7.37mph
12) 1m - 8:48(8:48/m) 161/167bpm [1417b/mi] 108cal 6.82/7.93mph
13) 1m - 9:21(9:21/m) 164/191bpm [1533b/mi] 118cal 6.42/6.68mph
14) 0.21m - 1:52(9:02/m) 164/166bpm [1482b/mi] 23cal 6.64/6.78mph
9:06 8:49 8:58 9:02 8:51 9:03 8:58 8:54 8:39 9:04 9:03 8:48 9:21 1:52
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.11 |
10:00 |
10:00 |
9:01 |
151 132-173 |
1362 |
173 164-178 |
43/38 |
2.23 |
20:00 |
10:00 |
8:53 |
146 140-155 |
1297 |
174 118-178 |
42/45 |
3.36 |
30:00 |
10:00 |
8:54 |
147 143-152 |
1309 |
174 172-178 |
82/76 |
4.48 |
40:00 |
10:00 |
8:56 |
150 143-154 |
1340 |
175 170-180 |
53/61 |
5.59 |
50:00 |
10:00 |
8:58 |
152 147-156 |
1362 |
175 170-180 |
78/83 |
6.69 |
1:00:00 |
10:00 |
9:06 |
154 150-158 |
1401 |
175 170-178 |
63/53 |
7.83 |
1:10:00 |
10:00 |
8:45 |
157 151-161 |
1374 |
176 172-182 |
57/60 |
8.97 |
1:20:00 |
10:00 |
8:49 |
159 153-169 |
1403 |
178 168-182 |
53/41 |
10.06 |
1:30:00 |
10:00 |
9:07 |
160 157-163 |
1458 |
177 172-182 |
37/41 |
11.17 |
1:40:00 |
10:00 |
9:05 |
160 156-165 |
1452 |
176 118-180 |
54/69 |
12.30 |
1:50:00 |
10:00 |
8:51 |
164 156-191 |
1452 |
179 176-184 |
69/70 |
13.21 |
1:58:29 |
8:29 |
9:19 |
164 159-167 |
1527 |
178 174-184 |
61/59 |
Elevation
Biggest Climbs (m) |
Min/mi |
17 8.9% |
9:40
|
13 7.3% |
8:44
|
13 7.1% |
9:23
|
12 7.0% |
9:15
|
11 7.7% |
9:59
|
11 7.3% |
8:35
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
175 |
13.2 |
1:58:20 |
8:58 |
Walk |
0.1 |
118 |
0 |
9 |
7:55 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:07 |
50.43% |
More |
800m |
4:10 |
8:22 |
54.28% |
More |
1km |
5:17 |
8:31 |
55.59% |
More |
Mile |
8:33 |
8:33 |
58.35% |
More |
5k |
27:12 |
8:45 |
64.10% |
More |
5 miles |
44:14 |
8:51 |
64.42% |
More |
10k |
55:14 |
8:53 |
64.62% |
More |
10 miles |
1:29:04 |
8:54 |
66.13% |
More |
Half |
1:57:25 |
8:58 |
66.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:57 |
6:57 |
71.79 |
5km |
24:09 |
7:46 |
72.19 |
5M |
40:44 |
8:09 |
69.95 |
10km |
51:43 |
8:19 |
69.02 |
10M |
1:27:15 |
8:44 |
67.52 |
Half |
1:57:23 |
8:58 |
65.60 |
20M |
3:06:52 |
9:21 |
64.98 |
Mara |
4:11:24 |
9:36 |
64.06 |
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Spaghetti Junction
Look at that even pace very well run
Very twisty course!
Looking at the map, it certainly was very twisty.
You seem to be back to the form you were in 5 years ago, definitely WAVA wise.
Nice well run 👍
Ah that's brilliant, well done!
😀
Ooh good stuff, well run
😀
So brilliant!