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Sun 10th Aug 2014 at 9:00am by RunningRich

Run > Race
  • Time
    3:14:53
  • Miles
    26.78
  • Min/mi
    7:17
  • Pacing
    86.8%
  • WAVA
    67.10
  • Stride(cm)
    124
  • Cals
    2849
  • Cadence
    178
  • Asc(m)
    42
  • Hillscore
    48
  • Surface
    Road

Notes & Comments

3 comments
Salisbury 5-4-3-2-1

Chuffed, 1st place, lovely route. Surprised with my pace at the end felt like I was running in treacle!!

Split Summary
===
1) 1m - 6:42(6:42/m) 111cal
2) 1m - 7:58(7:58/m) 106cal
3) 1m - 6:36(6:36/m) 110cal
4) 1m - 7:13(7:13/m) 109cal
5) 1m - 7:14(7:14/m) 105cal
6) 1m - 7:27(7:27/m) 109cal
7) 1m - 6:30(6:30/m) 97cal
8) 1m - 7:10(7:10/m) 106cal
9) 1m - 6:30(6:30/m) 105cal
10) 1m - 7:03(7:03/m) 108cal
11) 1m - 8:10(8:10/m) 105cal
12) 1m - 8:38(8:38/m) 113cal
13) 1m - 7:37(7:37/m) 111cal
14) 1m - 7:02(7:02/m) 112cal
15) 1m - 7:22(7:22/m) 110cal
16) 1m - 7:37(7:37/m) 97cal
17) 1m - 6:42(6:42/m) 109cal
18) 1m - 7:14(7:14/m) 107cal
19) 1m - 7:35(7:35/m) 110cal
20) 1m - 7:03(7:03/m) 109cal
21) 1m - 7:06(7:06/m) 103cal
22) 1m - 7:20(7:20/m) 108cal
23) 1m - 7:05(7:05/m) 103cal
24) 1m - 7:21(7:21/m) 101cal
25) 1m - 7:14(7:14/m) 103cal
26) 1m - 7:19(7:19/m) 105cal
27) 0.78m - 6:03(7:45/m) 77cal
6:42 7:58 6:36 7:13 7:14 7:27 6:30 7:10 6:30 7:03 8:10 8:38 7:37 7:02 7:22 7:37 6:42 7:14 7:35 7:03 7:06 7:20 7:05 7:21 7:14 7:19 6:03
jeronimo
Brilliant Rich. Very happy for you - Great strong running. rewriting the training manual :-)
Deadbeat
Great result, well done and well deserved.
bob hopeless
awesome! great result + a strong run the whole way,

Pace

6% 9% 37% 42% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
1.00 6:38 6:38 6:38 177 122-186 8/2
2.00 14:38 8:01 8:01 176 116-184 46/4
3.00 21:16 6:37 6:37 179 170-184 0/42
4.00 28:35 7:19 7:19 179 174-184 45/13
5.00 35:48 7:13 7:13 176 122-186 3/47
6.00 43:08 7:19 7:19 178 168-184 52/12
7.00 49:39 6:31 6:31 179 174-186 8/41
8.00 56:49 7:11 7:11 178 172-182 33/2
9.00 1:03:18 6:28 6:28 178 174-182 12/57
10.00 1:10:25 7:07 7:07 177 174-180 11/6
11.00 1:18:31 8:06 8:06 174 122-180 32/1
12.00 1:27:16 8:45 8:45 176 166-210 71/7
13.00 1:34:49 7:33 7:33 176 160-184 13/40
14.00 1:41:47 6:58 6:58 178 170-182 5/19
15.00 1:49:16 7:29 7:29 177 172-180 27/3
16.00 1:56:40 7:23 7:23 177 170-180 23/7
17.00 2:03:22 6:42 6:42 178 176-182 0/48
18.00 2:10:38 7:16 7:16 178 166-184 27/24
19.00 2:18:10 7:32 7:32 178 176-180 29/1
20.00 2:25:12 7:02 7:02 177 158-182 11/46
21.00 2:32:14 7:02 7:02 178 174-182 9/36
22.00 2:39:30 7:16 7:16 179 176-184 14/3
23.00 2:46:36 7:07 7:07 178 172-184 4/18
24.00 2:53:57 7:20 7:20 178 172-182 3/7
25.00 3:01:05 7:08 7:08 179 174-184 3/3
26.00 3:08:25 7:20 7:20 179 170-184 6/7
26.67 3:13:33 5:08 7:41 178 172-184 7/4

Elevation

Asc 42m, Range 100m, Flat prediction 3:07:45
Elevation Graph
Biggest Climbs (m) Min/mi
78 2.4% 7:34
75 4.7% 8:47
58 2.6% 7:35
57 4.9% 7:39
56 3.6% 7:38
51 2.9% 7:11
See your biggest climbs

Cadence

178 (210 max) Stride Length: 124cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.7 177 26.6 3:12:54 7:15
Walk 0.3 122 0.1 33 10:37
Still 0.1 - - 6 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:45 55.39% More
800m 3:04 6:10 60.05% More
1km 3:52 6:14 62.47% More
Mile 6:24 6:24 64.98% More
5k 20:45 6:41 67.16% More
5 miles 34:16 6:51 66.15% More
10k 43:18 6:58 65.32% More
10 miles 1:10:24 7:02 65.84% More
Half 1:34:50 7:14 64.97% More
20 miles 2:24:39 7:14 65.97% More

Predictions

Dist Time Per Mile WAVA
1M 5:58 5:58 69.65
5km 19:52 6:24 70.16
5M 32:54 6:35 68.91
10km 41:25 6:40 68.28
10M 1:08:36 6:52 67.57
Half 1:31:20 6:58 66.92
20M 2:23:01 7:09 66.73
Mara 3:10:25 7:16 66.93
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