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Sun 30th Jan 2011 at 8:00am by MAD Superman

Run > Long Run
  • Time
    4:26:42
  • Miles
    32.00
  • Min/mi
    8:20
  • Pacing
    73%
  • WAVA
    58.24
  • Cals
    3755
  • Asc(m)
    1849
  • Surface
    Mixed

Notes & Comments

Wilmot Wander 32m Ultra. Ran in a team with S Shanks D Walsh and Ian Beckingham. Self navagation (although Dave and Steve did us proud. Finished 1st team and just missed the course record by 2 mins. Felt quite strong towards the end and didn't cramp up once. Fairly hilly fist half then following the canal back

Split Summary

====

1) - 1m - 7:51(7:51/m) - 119cal

2) - 1m - 8:34(8:34/m) - 119cal

3) - 1m - 7:27(7:27/m) - 120cal

4) - 1m - 8:24(8:24/m) - 116cal

5) - 1m - 7:48(7:48/m) - 119cal

6) - 1m - 8:06(8:06/m) - 120cal

7) - 1m - 7:39(7:39/m) - 119cal

8) - 1m - 7:10(7:10/m) - 121cal

9) - 1m - 9:35(9:35/m) - 117cal

10) - 1m - 9:23(9:23/m) - 116cal

11) - 1m - 10:25(10:25/m) - 110cal

12) - 1m - 7:22(7:22/m) - 118cal

13) - 1m - 7:14(7:14/m) - 117cal

14) - 1m - 7:51(7:51/m) - 118cal

15) - 1m - 9:15(9:15/m) - 114cal

16) - 1m - 8:07(8:07/m) - 118cal

17) - 1m - 9:15(9:15/m) - 117cal

18) - 1m - 9:06(9:06/m) - 116cal

19) - 1m - 8:22(8:21/m) - 118cal

20) - 1m - 7:30(7:30/m) - 120cal

21) - 1m - 8:04(8:04/m) - 119cal

22) - 1m - 10:56(10:56/m) - 111cal

23) - 1m - 7:38(7:38/m) - 119cal

24) - 1m - 8:01(8:01/m) - 120cal

25) - 1m - 7:55(7:55/m) - 119cal

26) - 1m - 8:06(8:06/m) - 120cal

27) - 1m - 9:54(9:54/m) - 116cal

28) - 1m - 7:56(7:56/m) - 120cal

29) - 1m - 8:43(8:43/m) - 116cal

30) - 1m - 7:49(7:49/m) - 120cal

31) - 1m - 7:55(7:55/m) - 119cal

32) - 1m - 7:21(7:21/m) - 104cal

Pace Zone Summary

====

Pace Zone: 6:00-6:19/mile: 2.2%

Pace Zone: 6:20-6:39/mile: 4.5%

Pace Zone: 6:40-6:59/mile: 8.2%

Pace Zone: 7:00-7:19/mile: 11.4%

Pace Zone: 7:20-7:39/mile: 12.5%

Pace Zone: 7:40-7:59/mile: 12.3%

Pace Zone: 8:00-8:19/mile: 9.5%

Pace Zone: 8:20-8:39/mile: 7.8%

Pace Zone: 8:40-8:59/mile: 5.3%

Pace Zone: 9:00-9:19/mile: 4%

Pace Zone: 9:20-9:39/mile: 3.2%

Pace Zone: 9:40-9:59/mile: 2.5%

Pace Zone: 10:00-10:19/mile: 1.5%

Pace Zone: 10:40-10:59/mile: 1.1%
7:51 8:34 7:27 8:24 7:48 8:06 7:39 7:10 9:35 9:23 10:25 7:22 7:14 7:51 9:15 8:07 9:15 9:06 8:22 7:30 8:04 10:56 7:38 8:01 7:55 8:06 9:54 7:56 8:43 7:49 7:55 7:21

Multigraph

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

Splits

Miles Miles Time Time Split Split Min/mi /mi Ascent mtrs Asc.
1.00 7:49 7:49 7:49 0/0
2.00 16:23 8:34 8:34 0/0
3.00 23:50 7:27 7:27 0/0
4.00 32:13 8:23 8:23 0/0
5.00 40:01 7:48 7:48 0/0
6.00 48:08 8:07 8:07 0/0
7.00 55:47 7:39 7:39 0/0
8.00 1:02:57 7:10 7:10 0/0
9.00 1:12:32 9:35 9:35 0/0
10.00 1:21:55 9:23 9:23 0/0
11.00 1:32:20 10:25 10:25 0/0
12.00 1:39:43 7:23 7:23 0/0
13.00 1:46:57 7:14 7:14 0/0
14.00 1:54:48 7:51 7:51 0/0
15.00 2:04:04 9:16 9:16 0/0
16.00 2:12:11 8:07 8:07 0/0
17.00 2:21:26 9:16 9:16 0/0
18.00 2:30:32 9:06 9:06 0/0
19.00 2:38:54 8:22 8:22 0/0
20.00 2:46:24 7:30 7:30 0/0
21.00 2:54:28 8:04 8:04 0/0
22.00 3:05:23 10:56 10:56 0/0
23.00 3:13:01 7:38 7:38 0/0
24.00 3:21:03 8:01 8:01 0/0
25.00 3:28:58 7:55 7:55 0/0
26.00 3:37:03 8:06 8:06 0/0
27.00 3:46:57 9:54 9:54 0/0
28.00 3:54:53 7:56 7:56 0/0
29.00 4:03:36 8:43 8:43 0/0
30.00 4:11:25 7:49 7:49 0/0
31.00 4:19:20 7:55 7:55 0/0
31.88 4:26:40 7:20 8:22 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:34 6:17 46.05% More
    800m 3:18 6:39 51.02% More
    1km 4:10 6:42 52.92% More
    Mile 7:05 7:05 53.41% More
    5k 23:04 7:25 55.73% More
    5 miles 38:28 7:42 54.77% More
    10k 48:14 7:46 54.73% More
    10 miles 1:21:51 8:11 53.45% More
    Half 1:47:35 8:13 53.88% More
    20 miles 2:46:24 8:19 54.79% More
    Mara 3:38:37 8:21 55.60% More
    50k 4:19:49 8:22 57.54% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:05 6:05 62.24
    5km 20:58 6:45 61.29
    5M 35:13 7:03 59.82
    10km 44:39 7:11 59.13
    10M 1:15:01 7:30 58.32
    Half 1:40:42 7:41 57.13
    20M 2:39:44 7:59 57.07
    Mara 3:34:26 8:11 56.69
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