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Sun 14th Aug 2016 at 10:00am by Rog T

Run > Race
  • Time
    3:01:54
  • Miles
    20.65
  • Min/mi
    8:49
  • Pacing
    77.3%
  • WAVA
    53.49
  • Stride(cm)
    110
  • Cals
    2522
  • Cadence
    166
  • BPM
    150
  • %MHR
    85.4
  • B/mi
    1323
  • Asc(m)
    42
  • Hillscore
    42
  • Surface
    Road

Notes & Comments

gels at 5, 9 and 13. was going to take another at 17 but mouth really dry. I did have a a jelly baby or two at a water station which i don't hink helped. perhaps a little dehydrated in general as a hot day and probably a beer too many the night before

Split Summary
===
1) 1m - 7:42(7:42/m) 136/158bpm 117cal 7.79/8.31mph
2) 1m - 9:22(9:22/m) 155/165bpm 147cal 6.41/8.93mph
3) 1m - 7:48(7:48/m) 164/179bpm 115cal 7.69/10.73mph
4) 1m - 8:12(8:12/m) 146/161bpm 123cal 7.31/8.58mph
5) 1m - 9:03(9:03/m) 148/168bpm 129cal 6.62/9.37mph
6) 1m - 8:55(8:55/m) 150/164bpm 137cal 6.73/8.33mph
7) 1m - 7:42(7:42/m) 141/152bpm 98cal 7.79/8.52mph
8) 1m - 8:20(8:20/m) 148/154bpm 124cal 7.19/8.41mph
9) 1m - 8:04(8:04/m) 141/158bpm 86cal 7.44/8.52mph
10) 1m - 7:57(7:57/m) 145/153bpm 106cal 7.55/8.52mph
11) 1m - 8:23(8:23/m) 152/159bpm 122cal 7.15/8.6mph
12) 1m - 8:56(8:56/m) 154/164bpm 139cal 6.72/7.41mph
13) 1m - 8:20(8:20/m) 153/160bpm 121cal 7.2/9.25mph
14) 1m - 8:19(8:19/m) 158/167bpm 125cal 7.21/8.77mph
15) 1m - 9:40(9:40/m) 157/165bpm 142cal 6.21/7.66mph
16) 1m - 8:30(8:30/m) 160/166bpm 139cal 7.06/8.5mph
17) 1m - 8:47(8:47/m) 147/161bpm 89cal 6.83/10.5mph
18) 1m - 9:53(9:53/m) 155/168bpm 135cal 6.07/7.47mph
19) 1m - 12:49(12:49/m) 146/162bpm 117cal 4.68/7.53mph
20) 1m - 9:31(9:31/m) 152/164bpm 117cal 6.3/9.46mph
21) 0.65m - 5:39(8:41/m) 162/167bpm 94cal 6.91/8.35mph
7:42 9:22 7:48 8:12 9:03 8:55 7:42 8:20 8:04 7:57 8:23 8:56 8:20 8:19 9:40 8:30 8:47 9:53 12:49 9:31 5:39

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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 7:41 7:41 7:41 132 68-158 1015 173 114-178 6/4
2.00 17:03 9:22 9:22 155 143-165 1451 166 78-198 54/6
3.00 24:51 7:48 7:48 164 144-179 1280 170 158-196 1/40
4.00 33:04 8:13 8:13 146 139-161 1199 169 128-176 38/16
5.00 42:07 9:03 9:03 147 127-168 1331 166 114-182 13/46
6.00 51:02 8:55 8:55 150 141-164 1337 171 166-178 53/6
7.00 58:44 7:42 7:42 141 131-152 1087 170 164-176 11/42
8.00 1:07:05 8:20 8:20 148 141-153 1234 172 164-178 30/16
9.00 1:15:08 8:04 8:04 140 128-157 1128 170 136-194 17/55
10.00 1:23:05 7:57 7:57 145 139-152 1152 172 166-184 13/9
11.00 1:31:29 8:23 8:23 152 144-159 1276 172 164-178 15/3
12.00 1:40:25 8:56 8:56 154 149-164 1376 170 166-176 51/0
13.00 1:48:45 8:20 8:20 153 145-160 1275 172 166-176 4/18
14.00 1:57:04 8:19 8:19 158 152-167 1315 170 130-176 12/4
15.00 2:06:44 9:40 9:40 156 127-164 1507 169 108-176 16/7
16.00 2:15:13 8:30 8:30 160 155-166 1359 171 166-184 15/2
17.00 2:24:01 8:48 8:48 146 133-161 1284 164 82-190 4/76
18.00 2:33:54 9:53 9:53 155 143-168 1531 154 112-174 26/34
19.00 2:46:43 12:49 12:49 144 117-162 1846 140 96-172 49/11
20.00 2:56:14 9:31 9:31 151 127-164 1437 167 110-180 4/30
20.65 3:01:53 5:39 8:41 162 159-167 1407 171 164-180 5/4

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    150 avge / 179 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    73 2.0% 8:36
    56 3.6% 8:52
    55 4.5% 8:51
    51 2.7% 8:45
    49 6.8% 11:30
    48 3.1% 9:03

  • Cadence Distribution

    166 avge / 198 max Stride Length: 110cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.2 170 20.1 2:51:18 8:32
    Walk 5.8 120 0.6 10:30 18:11
    Still 0.0 - - 5 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:44 7:00 44.29% More
    800m 3:33 7:09 49.89% More
    1km 4:31 7:16 51.32% More
    Mile 7:33 7:33 52.68% More
    5k 24:47 7:58 54.62% More
    5 miles 40:11 8:02 54.66% More
    10k 50:50 8:11 53.89% More
    10 miles 1:23:01 8:18 54.47% More
    Half 1:49:28 8:21 54.62% More
    20 miles 2:56:12 8:49 53.36% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:08 7:08 55.81
    5km 23:59 7:43 56.42
    5M 39:54 7:59 55.06
    10km 50:20 8:06 54.43
    10M 1:23:45 8:23 54.00
    Half 1:51:47 8:32 53.08
    20M 2:55:47 8:47 53.49
    Mara 3:54:39 8:57 53.43
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