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Sun 12th Apr 2015 at 10:00am by Nicko
Run > Race
cold
-
Time
44:08
-
Miles
6.15
-
Min/mi
7:11
-
Pacing
88%
-
WAVA
67.78
-
Stride(cm)
127
-
Cals
750
-
Cadence
176
-
Asc(m)
136
-
Hillscore
9
-
Surface
Trail
Notes & Comments
Not good from the first hill. Already had it in my head I was tired. But runs before racing were unavoidable really so just train through it and look to put old scores right at Horwich 5M
Split Summary
===
1) 1m - 6:37(6:37/m) 120cal 4.05/4.57/hr
2) 1m - 7:39(7:39/m) 126cal 3.51/4.21/hr
3) 1m - 6:57(6:57/m) 122cal 3.86/4.11/hr
4) 1m - 7:23(7:23/m) 125cal 3.64/4.18/hr
5) 1m - 7:23(7:23/m) 120cal 3.64/4.03/hr
6) 1m - 7:15(7:15/m) 121cal 3.7/3.94/hr
7) 0.15m - 54(6:01/m) 16cal 4.46/5.82/hr
6:37 7:39 6:57 7:23 7:23 7:15 54
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
1:39 |
1:39 |
6:36 |
181 176-184 |
3/1 |
| 0.50 |
3:15 |
1:36 |
6:22 |
179 176-184 |
4/1 |
| 0.75 |
4:58 |
1:44 |
6:55 |
179 170-184 |
2/6 |
| 1.00 |
6:37 |
1:38 |
6:34 |
178 174-180 |
8/9 |
| 1.25 |
8:21 |
1:44 |
6:56 |
179 168-186 |
4/2 |
| 1.50 |
10:33 |
2:12 |
8:47 |
172 154-180 |
16/0 |
| 1.75 |
12:29 |
1:56 |
7:44 |
177 174-184 |
5/0 |
| 2.00 |
14:16 |
1:47 |
7:08 |
175 170-182 |
2/2 |
| 2.25 |
15:56 |
1:40 |
6:40 |
178 172-184 |
0/4 |
| 2.50 |
17:40 |
1:44 |
6:58 |
179 174-180 |
4/2 |
| 2.75 |
19:29 |
1:49 |
7:17 |
176 174-178 |
3/0 |
| 3.00 |
21:13 |
1:44 |
6:55 |
174 172-178 |
0/5 |
| 3.25 |
22:52 |
1:39 |
6:37 |
173 168-178 |
0/29 |
| 3.50 |
24:36 |
1:43 |
6:53 |
174 172-176 |
1/4 |
| 3.75 |
26:46 |
2:11 |
8:42 |
175 166-180 |
18/3 |
| 4.00 |
28:36 |
1:50 |
7:19 |
172 168-178 |
6/3 |
| 4.25 |
30:24 |
1:48 |
7:12 |
176 172-180 |
5/6 |
| 4.50 |
32:12 |
1:49 |
7:14 |
175 172-178 |
6/2 |
| 4.75 |
34:04 |
1:52 |
7:26 |
176 166-182 |
3/18 |
| 5.00 |
35:59 |
1:55 |
7:39 |
175 170-178 |
12/2 |
| 5.25 |
37:44 |
1:46 |
7:04 |
174 172-178 |
4/1 |
| 5.50 |
39:28 |
1:44 |
6:56 |
175 172-176 |
0/8 |
| 5.75 |
41:28 |
2:00 |
7:58 |
174 170-176 |
12/1 |
| 6.00 |
43:13 |
1:45 |
7:02 |
174 170-178 |
4/2 |
| 6.15 |
44:08 |
55 |
6:05 |
178 176-186 |
2/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
100.0 |
175 |
6.1 |
44:08 |
7:11 |
| Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:34 |
6:20 |
53.17% |
More |
| 800m |
3:11 |
6:24 |
61.90% |
More |
| 1km |
3:59 |
6:24 |
65.22% |
More |
| Mile |
6:34 |
6:34 |
68.00% |
More |
| 5k |
21:53 |
7:03 |
67.81% |
More |
| 5 miles |
35:57 |
7:11 |
67.34% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:33 |
5:33 |
80.41 |
| 5km |
20:15 |
6:31 |
73.30 |
| 5M |
34:51 |
6:58 |
69.45 |
| 10km |
44:39 |
7:11 |
67.68 |
| 10M |
1:16:51 |
7:41 |
64.57 |
| Half |
1:44:34 |
7:59 |
62.62 |
| 20M |
2:49:26 |
8:28 |
60.45 |
| Mara |
3:50:33 |
8:48 |
59.40 |
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