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Sun 1st May 2016 at 7:00am by westmoors

Run > Race
  • Time
    4:12:32
  • Miles
    26.32
  • Min/mi
    9:36
  • Pacing
    92%
  • WAVA
    55.47
  • Stride(cm)
    93
  • Cals
    3075
  • Cadence
    180
  • BPM
    200
  • %MHR
    118.9
  • B/mi
    1917
  • Asc(m)
    334
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

NDVM. First half was a little quicker than planned. Wheels fell off when I had to stop to get a drink at the last water station circa 24 miles. Last 2 miles were torture not helped by the increasing headwind.

Split Summary
===
1) 1m - 9:15(9:15/m) 186/202bpm 119cal 6.49/7.28mph
2) 1m - 9:09(9:09/m) 185/195bpm 117cal 6.56/7.18mph
3) 1m - 9:07(9:07/m) 184/197bpm 112cal 6.59/7.06mph
4) 1m - 9:29(9:29/m) 190/198bpm 117cal 6.33/6.93mph
5) 1m - 9:19(9:19/m) 193/201bpm 117cal 6.44/6.76mph
6) 1m - 9:11(9:11/m) 201/208bpm 114cal 6.53/6.85mph
7) 1m - 9:10(9:10/m) 207/217bpm 116cal 6.55/6.91mph
8) 1m - 9:11(9:11/m) 213/218bpm 116cal 6.53/6.85mph
9) 1m - 9:34(9:34/m) 215/222bpm 120cal 6.27/6.93mph
10) 1m - 9:39(9:39/m) 211/220bpm 120cal 6.22/7.16mph
11) 1m - 9:08(9:08/m) 210/217bpm 117cal 6.57/6.89mph
12) 1m - 9:26(9:26/m) 208/219bpm 116cal 6.36/6.82mph
13) 1m - 9:20(9:20/m) 209/221bpm 116cal 6.43/6.85mph
14) 1m - 9:11(9:11/m) 205/215bpm 118cal 6.54/6.99mph
15) 1m - 9:11(9:11/m) 203/211bpm 114cal 6.54/6.74mph
16) 1m - 9:34(9:34/m) 203/212bpm 115cal 6.27/6.55mph
17) 1m - 9:31(9:31/m) 197/212bpm 115cal 6.3/6.87mph
18) 1m - 9:21(9:21/m) 206/213bpm 117cal 6.42/6.72mph
19) 1m - 9:43(9:43/m) 201/213bpm 120cal 6.18/6.45mph
20) 1m - 9:59(9:59/m) 204/215bpm 118cal 6.01/6.62mph
21) 1m - 10:09(10:09/m) 199/212bpm 119cal 5.91/6.64mph
22) 1m - 9:33(9:33/m) 188/207bpm 112cal 6.28/7.01mph
23) 1m - 9:58(9:58/m) 200/214bpm 118cal 6.02/6.66mph
24) 1m - 10:04(10:04/m) 193/204bpm 116cal 5.96/6.26mph
25) 1m - 11:11(11:11/m) 196/203bpm 120cal 5.36/6.03mph
26) 1m - 10:43(10:43/m) 196/202bpm 119cal 5.6/6.01mph
27) 0.32m - 3:27(10:48/m) 196/201bpm 37cal 5.56/5.7mph
9:15 9:09 9:07 9:29 9:19 9:11 9:10 9:11 9:34 9:39 9:08 9:26 9:20 9:11 9:11 9:34 9:31 9:21 9:43 9:59 10:09 9:33 9:58 10:04 11:11 10:43 3:27
alpenrose
See, I knew you'd smash it - congratulations! medal :)
jeronimo
Well done Kelly. Looks pretty even to me !
RunningRich
Damn fine effort Kelly, well done!!

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:14 9:14 9:14 183 120-202 1691 186 170-192 22/3
2.00 18:23 9:09 9:09 185 172-195 1691 183 180-186 14/14
3.00 27:30 9:07 9:07 185 171-197 1686 180 174-186 12/43
4.00 36:59 9:29 9:29 190 182-198 1802 179 176-184 6/3
5.00 46:18 9:19 9:19 193 187-201 1798 180 176-186 11/6
6.00 55:29 9:11 9:11 201 193-208 1846 182 176-186 8/9
7.00 1:04:38 9:10 9:10 207 196-217 1897 181 174-186 3/11
8.00 1:13:50 9:11 9:11 213 207-218 1958 182 178-184 3/4
9.00 1:23:24 9:34 9:34 215 209-222 2058 181 178-184 22/8
10.00 1:33:03 9:39 9:39 211 204-219 2036 181 144-186 17/8
11.00 1:42:11 9:08 9:08 210 198-216 1919 182 178-184 2/6
12.00 1:51:38 9:26 9:26 208 195-218 1964 182 178-186 10/11
13.00 2:00:57 9:20 9:20 209 197-220 1950 181 168-184 7/14
14.00 2:10:08 9:11 9:11 204 193-215 1873 181 178-184 5/3
15.00 2:19:19 9:11 9:11 203 195-211 1863 180 176-182 3/10
16.00 2:28:53 9:34 9:34 203 193-211 1941 179 178-182 2/3
17.00 2:38:24 9:31 9:31 197 183-211 1876 180 178-184 10/12
18.00 2:47:45 9:21 9:21 205 184-213 1917 182 178-184 5/4
19.00 2:57:28 9:43 9:43 201 188-213 1953 181 176-184 7/0
20.00 3:07:27 9:59 9:59 204 191-214 2037 181 178-186 21/3
21.00 3:17:36 10:09 10:09 198 178-212 2009 180 174-184 11/11
22.00 3:27:09 9:33 9:33 188 178-207 1795 179 174-182 4/27
23.00 3:37:06 9:58 9:58 200 189-214 1992 179 174-180 6/11
24.00 3:47:10 10:04 10:04 193 178-203 1942 179 174-182 3/9
25.00 3:58:21 11:11 11:11 196 187-203 2193 176 166-180 8/6
26.00 4:09:04 10:43 10:43 196 190-201 2101 176 174-178 5/3
26.32 4:12:32 3:28 10:49 196 192-201 2119 177 174-180 3/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    200 avge / 222 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    26 2.1% 9:35
    23 3.0% 10:28
    23 1.7% 9:40
    18 3.2% 9:00
    16 2.7% 11:00
    13 2.7% 9:03

  • Cadence Distribution

    180 avge / 192 max Stride Length: 93cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 180 26.3 4:12:22 9:36
    Walk 0.1 144 0 8 12:39
    Still 0.0 - - 2 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:06 8:25 44.51% More
    800m 4:18 8:39 47.55% More
    1km 5:23 8:40 49.40% More
    Mile 8:50 8:50 51.03% More
    5k 28:15 9:06 54.80% More
    5 miles 46:01 9:12 54.55% More
    10k 57:09 9:12 54.74% More
    10 miles 1:32:45 9:17 55.53% More
    Half 2:01:34 9:17 56.49% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:14 7:14 62.34
    5km 24:46 7:58 62.50
    5M 41:33 8:19 60.42
    10km 52:36 8:28 59.48
    10M 1:28:14 8:49 58.37
    Half 1:58:19 9:02 57.56
    20M 3:07:23 9:22 56.46
    Mara 4:11:17 9:35 55.46

Bespoke Fields

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TAO Adherence Score
Aerobic Training Effect
TAO Physiological Load
TAO Training Points
TAO Undulation
Anaerobic Training Effect
Hillscore 723
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