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Sun 10th Sep 2017 at 9:00am by Autumnleaves

Run > Race

Good
breezy

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Time
1:53:56
Miles
13.05
Min/mi
8:44
Pacing
95.3%
WAVA
62.72
Stride(cm)
102
Cals
1346
Cadence
181
Asc(m)
42
Surface
Mixed

Notes & Comments

3rd leg of WST - planned to start at around 8.25-8.30 min/mile pace and see how long I could hang on! It sort of worked - much better performance than last year. Miles 7 & 8 were against a breeze which was tough, pleased that I managed to pick up the pace a bit again at the end. Given the previous 2 days - happy with the time

Split Summary
===
1) 1m - 8:27(8:27/m) 103cal 7.1/7.41mph
2) 1m - 8:31(8:31/m) 104cal 7.05/7.35mph
3) 1m - 8:25(8:25/m) 104cal 7.13/8.68mph
4) 1m - 8:20(8:20/m) 105cal 7.21/7.68mph
5) 1m - 8:32(8:32/m) 103cal 7.03/7.31mph
6) 1m - 8:33(8:33/m) 104cal 7.02/7.35mph
7) 1m - 8:59(8:59/m) 103cal 6.68/6.97mph
8) 1m - 9:12(9:12/m) 103cal 6.53/6.85mph
9) 1m - 9:06(9:06/m) 103cal 6.59/8.27mph
10) 1m - 8:43(8:43/m) 102cal 6.88/7.95mph
11) 1m - 9:01(9:01/m) 103cal 6.65/6.99mph
12) 1m - 9:03(9:03/m) 102cal 6.63/6.97mph
13) 1m - 8:45(8:45/m) 103cal 6.85/7.26mph
14) 0.05m - 19(6:39/m) 4cal 9.03/10.71mph

8:27 8:31 8:25 8:20 8:32 8:33 8:59 9:12 9:06 8:43 9:01 9:03 8:45 19

	.B. Another great race, well done
	Bintmcskint It's been a really impressive three days of racing from you!
	northernslowcoach You rock x

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.
1.19	10:00	10:00	8:24	181 170-186	11/11
2.36	20:00	10:00	8:31	179 176-186	15/16
3.57	30:00	10:00	8:19	176 120-240	18/20
4.74	40:00	10:00	8:32	179 120-184	13/13
5.92	50:00	10:00	8:27	180 174-186	4/11
7.03	1:00:00	10:00	9:02	178 120-186	6/0
8.11	1:10:00	10:00	9:14	180 120-186	14/11
9.23	1:20:00	10:00	8:57	182 120-188	8/12
10.37	1:30:00	10:00	8:45	186 180-190	5/6
11.46	1:40:00	10:00	9:12	181 120-186	10/12
12.59	1:50:00	10:00	8:50	184 178-188	9/14
13.04	1:53:51	3:51	8:40	185 180-192	6/0

Further Analysis

Pace Distribution
Edit colour bands
Cadence Distribution
181 avge / 240 max Stride Length: 102cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	98.6	181	12.8	1:52:15	8:44
Walk	1.4	120	0.2	1:36	8:37

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	8:00	48.71%	More
800m	4:05	8:12	51.92%	More
1km	5:06	8:12	54.09%	More
Mile	8:16	8:16	56.75%	More
5k	26:04	8:24	62.05%	More
5 miles	42:05	8:25	62.23%	More
10k	52:36	8:28	61.99%	More
10 miles	1:26:43	8:40	62.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:46	6:46	69.35
5km	23:32	7:34	68.74
5M	39:42	7:56	65.97
10km	50:25	8:07	64.68
10M	1:25:02	8:30	63.23
Half	1:54:25	8:44	62.19
20M	3:02:08	9:06	60.37
Mara	4:05:02	9:21	58.89

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