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Sun 13th Jul 2014 at 10:00am by Nicko

Run > Race
  • warm
  • Time
    1:37:08
  • Miles
    13.09
  • Min/mi
    7:25
  • Pacing
    93.6%
  • WAVA
    67.33
  • Stride(cm)
    126
  • Cals
    1594
  • Cadence
    172
  • Asc(m)
    89
  • Surface
    Road

Notes & Comments

Windmill half marathon.

As usual got to mile 9 and then found it really hard. mile 10 to 11 seem to take forever as hit grass, incline, wind and 10 miles in legs. Although flat 2 lap course where first 5 mile okay then into wind and very gentle incline for 2 and 1/2 miles. When hit this on second lap found it hard but then only train up 11 m and much reduced pace so really pleased in end. Just wish I had a little more at the end as can be seen from splits below last 3 1/2 miles a minute slower then previous 9 miles. Rested for 2 weeks with hamstring still sore at start but took pain killers and although could feel throughout race it didn't get much worse although sore when stopped.
Split Summary
===
1) 1m - 7:24(7:24/m) 120cal
2) 1m - 7:00(7:00/m) 120cal
3) 1m - 7:10(7:10/m) 122cal
4) 1m - 7:03(7:03/m) 120cal
5) 1m - 7:20(7:20/m) 123cal
6) 1m - 7:16(7:16/m) 122cal
7) 1m - 7:17(7:17/m) 123cal
8) 1m - 7:11(7:11/m) 121cal
9) 1m - 7:10(7:10/m) 121cal
10) 1m - 7:32(7:32/m) 124cal
11) 1m - 7:55(7:55/m) 124cal
12) 1m - 8:09(8:09/m) 123cal
13) 1m - 8:04(8:04/m) 121cal
14) 0.09m - 37(6:56/m) 10cal
7:24 7:00 7:10 7:03 7:20 7:16 7:17 7:11 7:10 7:32 7:55 8:09 8:04 37

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:53 3:53 7:46 169 166-176 2/1
1.00 7:27 3:34 7:08 173 168-180 1/8
1.50 10:59 3:32 7:05 172 168-176 6/3
2.00 14:30 3:31 7:01 173 170-182 5/1
2.50 18:07 3:38 7:15 174 170-178 3/7
3.00 21:37 3:30 7:00 174 172-176 4/1
3.50 25:09 3:32 7:04 174 172-176 1/2
4.00 28:38 3:28 6:57 174 170-182 3/3
4.50 32:18 3:40 7:21 173 170-178 2/2
5.00 35:59 3:41 7:21 173 170-176 2/1
5.50 39:42 3:43 7:26 172 170-174 7/2
6.00 43:17 3:36 7:11 172 170-178 1/5
6.50 46:59 3:42 7:23 172 170-176 2/2
7.00 50:35 3:36 7:13 172 170-174 1/8
7.50 54:09 3:34 7:08 172 170-176 10/1
8.00 57:49 3:39 7:19 172 170-174 4/6
8.50 1:01:23 3:34 7:09 173 170-176 4/1
9.00 1:05:00 3:37 7:13 173 170-178 1/1
9.50 1:08:41 3:41 7:23 172 170-174 3/3
10.00 1:12:35 3:54 7:47 171 168-172 1/1
10.50 1:16:33 3:59 7:57 171 168-172 2/1
11.00 1:20:34 4:00 8:00 169 168-172 6/2
11.50 1:24:33 3:59 7:59 169 166-172 2/5
12.00 1:28:45 4:12 8:24 168 166-170 2/1
12.50 1:32:52 4:07 8:13 167 164-170 1/8
13.00 1:36:48 3:56 7:53 168 162-170 8/3
13.02 1:36:58 10 7:11 177 174-180 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Cadence Distribution

    172 avge / 182 max Stride Length: 126cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:41 6:45 49.52% More
    800m 3:25 6:53 57.12% More
    1km 4:18 6:55 59.76% More
    Mile 6:54 6:54 64.11% More
    5k 21:56 7:04 67.11% More
    5 miles 35:47 7:09 67.08% More
    10k 44:39 7:11 67.12% More
    10 miles 1:12:28 7:15 67.87% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:10 5:10 85.59
    5km 18:50 6:04 78.18
    5M 32:24 6:29 74.07
    10km 41:31 6:41 72.17
    10M 1:11:27 7:09 68.84
    Half 1:37:13 7:25 66.77
    20M 2:37:32 7:53 64.43
    Mara 3:34:21 8:11 63.30

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