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Sun 7th Apr 2019 at 9:00am by ascoey

Run > Race

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Time
5:06:13
Miles
26.59
Min/mi
11:31
Pacing
78.5%
WAVA
43.09
Stride(cm)
88
Cals
4749
Cadence
158
BPM
141
%MHR
83.6
B/mi
1626
Asc(m)
327
Hillscore
5
Surface
Road

Notes & Comments

So, obviously a bit of a disaster but actually pretty proud of the effort. Three weeks training - really only 1 week of proper training. Struggled from 25-30 but pulled it back a bit after that.

Personal worst but happy. Was all about getting round...

Weight is such a crucial factor. As it slowing it down from the start. Was probably about 15 seconds a mile too quick from the off. And the "climb" to 20km was pretty long. Plenty of flat sections but the climb was deceptive and taxing. Definitely pushed a bit too hard then.

2 minutes used for toilet break (inc queuing) at 22.5km when I should have gone before the start. Did break momentum but wasn't crucial overall.

Split Summary
===
1) 3.12m - 31:38(10:09/m) 132/140bpm 578cal 5.91/7.97mph
2) 3.15m - 31:42(10:04/m) 140/145bpm 599cal 5.96/7.14mph
3) 3.19m - 31:52(9:59/m) 146/151bpm 631cal 6.02/14.76mph
4) 3.19m - 33:08(10:22/m) 151/154bpm 667cal 5.78/6.41mph
5) 3.19m - 35:49(11:14/m) 150/156bpm 648cal 5.34/8.31mph
6) 3.13m - 37:09(11:51/m) 147/155bpm 559cal 5.06/5.89mph
7) 3.13m - 47:58(15:21/m) 126/150bpm 230cal 3.91/12.96mph
8) 3.12m - 39:39(12:44/m) 142/156bpm 570cal 4.72/18.1mph
9) 1.37m - 17:19(12:35/m) 145/157bpm 267cal 4.76/6.45mph

31:38 31:42 31:52 33:08 35:49 37:09 47:58 39:39 17:19

Pace

24%

25%

38%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	10:12	10:12	10:12	126 91-139	1284	164 116-172	19/18
2.00	20:19	10:08	10:08	134 129-138	1358	165 160-172	4/5
3.00	30:25	10:06	10:06	135 131-137	1363	165 160-174	11/10
4.00	40:33	10:08	10:08	137 134-141	1388	167 162-174	11/14
5.00	50:35	10:02	10:02	139 137-142	1394	168 162-176	9/8
6.00	1:00:38	10:03	10:03	142 139-145	1426	168 120-178	13/4
7.00	1:10:36	9:58	9:58	144 140-146	1436	169 164-178	10/2
8.00	1:20:30	9:54	9:54	145 142-149	1436	169 166-178	13/20
9.00	1:30:32	10:02	10:02	147 143-149	1476	169 164-176	24/16
10.00	1:40:48	10:16	10:16	149 146-151	1529	169 164-178	23/16
11.00	1:51:19	10:30	10:30	151 149-154	1587	169 162-176	19/2
12.00	2:01:37	10:19	10:19	151 148-154	1557	170 166-178	9/9
13.00	2:11:54	10:17	10:17	152 148-155	1562	170 164-180	3/22
14.00	2:21:56	10:02	10:02	152 150-156	1525	169 164-178	7/13
15.00	2:34:45	12:49	12:49	148 135-154	1897	169 122-180	4/13
16.00	2:46:02	11:16	11:16	150 143-154	1691	166 112-178	12/14
17.00	2:57:32	11:30	11:30	150 142-154	1726	164 112-180	10/8
18.00	3:09:34	12:02	12:02	147 132-154	1768	160 106-176	4/7
19.00	3:21:40	12:07	12:07	144 130-151	1744	158 116-182	11/14
20.00	3:35:34	13:53	13:53	137 126-148	1902	143 104-182	10/9
21.00	3:51:35	16:01	16:01	125 117-142	2002	123 100-172	6/9
22.00	4:07:56	16:21	16:21	119 106-123	1946	120 104-176	12/12
23.00	4:20:59	13:03	13:03	131 116-145	1711	147 104-178	20/18
24.00	4:33:01	12:02	12:02	146 134-152	1757	157 106-176	7/8
25.00	4:45:45	12:44	12:44	149 138-155	1896	150 108-178	22/19
26.00	4:59:30	13:45	13:45	141 130-151	1938	142 104-178	14/0
26.59	5:06:13	6:43	11:20	150 141-156	1701	165 118-178	5/6

Heart

141/156max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 327m, Range 49m, Flat prediction 5:03:20

Elevation Graph

Biggest Climbs (m)	Min/mi
18 1.1%	13:27
13 1.8%	13:24
12 1.8%	10:24
10 2.7%	12:46
See your biggest climbs

Cadence

158 (182 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	79.2	168	22.7	4:02:36	10:41
Walk	20.8	116	3.9	1:03:37	16:21

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:31	37.95%	More
800m	4:33	9:09	41.15%	More
1km	5:48	9:20	42.41%	More
Mile	9:37	9:37	44.01%	More
5k	30:54	9:57	45.81%	More
5 miles	49:51	9:58	46.22%	More
10k	1:02:11	10:00	46.22%	More
10 miles	1:40:47	10:05	46.76%	More
Half	2:12:38	10:07	47.25%	More
20 miles	3:35:35	10:47	45.04%	More
Mara	5:01:57	11:31	42.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:28	8:28	49.94
5km	29:15	9:25	48.39
5M	49:14	9:51	46.79
10km	1:02:26	10:03	46.03
10M	1:45:04	10:30	44.86
Half	2:21:10	10:47	44.03
20M	3:44:15	11:13	43.30
Mara	5:01:18	11:30	43.04

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