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Fri 8th Sep 2017 at 7:00pm by Autumnleaves

Run > Race
  • Good
  • drizzle
  • breezy
  • Time
    42:26
  • Miles
    5.07
  • Min/mi
    8:22
  • Pacing
    91.5%
  • WAVA
    62.61
  • Stride(cm)
    106
  • Cals
    525
  • Cadence
    182
  • Asc(m)
    42
  • Hillscore
    8
  • Surface
    Mixed

Notes & Comments

WST leg 1 - Arrowe Park xc.
Muddier and damper than last year. Good run but felt a bit uncomfortable during mile 4 - stomach issues - which distraction (in the form of not letting Mr AL get too far ahead) worked and I got to the line and ran straight to the loos!
17th lady & 2nd LV50
Split Summary
===
1) 1m - 8:34(8:34/m) 103cal 7.01/8.25mph
2) 1m - 8:12(8:12/m) 104cal 7.32/8.81mph
3) 1m - 8:22(8:22/m) 103cal 7.18/12.31mph
4) 1m - 8:45(8:45/m) 104cal 6.86/8.93mph
5) 1m - 8:02(8:02/m) 104cal 7.47/8.41mph
6) 0.07m - 32(7:50/m) 7cal 7.66/7.6mph
8:34 8:12 8:22 8:45 8:02 32
northernslowcoach
Woohoo!! Well done AL :)
Bintmcskint
Well done!
.B.
bunting
Flatlander
So getting to the toilet as soon as possible was your incentive for running that last mile so quickly :-p? I guess the downhill finish helped ;-).

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.
0.25 2:11 2:11 8:43 180 120-194 9/1
0.50 4:17 2:06 8:24 186 180-192 4/8
0.75 6:22 2:05 8:20 183 178-188 10/2
1.00 8:34 2:12 8:47 179 120-186 12/2
1.25 10:31 1:57 7:48 184 180-188 5/10
1.50 12:41 2:11 8:42 183 180-186 6/4
1.75 14:46 2:04 8:17 177 120-184 7/13
2.00 16:46 2:00 8:00 180 120-188 0/6
2.25 18:43 1:58 7:50 182 172-192 3/10
2.50 20:47 2:03 8:13 184 178-186 4/8
2.75 22:56 2:09 8:37 178 120-186 8/2
3.00 25:07 2:11 8:46 181 172-186 6/7
3.25 27:13 2:05 8:22 182 178-188 9/3
3.50 29:34 2:21 9:23 181 178-186 13/0
3.75 31:40 2:06 8:24 184 180-188 2/7
4.00 33:52 2:12 8:50 183 180-184 7/2
4.25 35:56 2:04 8:15 180 120-186 3/5
4.50 37:56 2:00 8:00 186 184-188 1/12
4.75 39:56 2:01 8:03 184 180-188 1/8
5.00 41:54 1:57 7:50 186 182-190 2/6
5.05 42:20 26 7:57 168 120-184 3/0

Further Analysis

  • Pace Distribution

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  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 2.9% 9:00
    21 2.7% 8:35
    12 2.7% 9:04
    12 3.1% 8:55
    11 7.0% 8:27

  • Cadence Distribution

    182 avge / 194 max Stride Length: 106cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.4 183 5 41:40 8:23
    Walk 1.6 120 0.1 40 7:59

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:52 7:29 52.14% More
    800m 3:51 7:45 54.93% More
    1km 4:50 7:47 57.06% More
    Mile 7:59 7:59 58.73% More
    5k 25:56 8:21 62.36% More
    5 miles 41:51 8:22 62.58% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:08 7:08 65.79
    5km 24:46 7:58 65.32
    5M 41:47 8:21 62.68
    10km 53:04 8:32 61.45
    10M 1:29:30 8:57 60.08
    Half 2:00:25 9:12 59.09
    20M 3:11:41 9:35 57.36
    Mara 4:17:54 9:51 55.95

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