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Thu 26th Dec 2019 at 11:00am by RichHL

Run > Race
  • cold
  • Time
    34:08
  • Miles
    4.05
  • Min/mi
    8:26
  • Pacing
    86.6%
  • WAVA
    57.53
  • Stride(cm)
    111
  • Cals
    396
  • Cadence
    171
  • BPM
    172
  • %MHR
    88.2
  • B/mi
    1450
  • Asc(m)
    27
  • Surface
    Road

Notes & Comments

C&C Boxing Day 4
===
That was daft. What felt like a sustainable, steady pace wasn't. I had to stop to take on more inhaler and I walked up the M11 bridge on the way back. Still, four miles in the bag and all done before lunch, or in my case, breakfast.

Split Summary
===
1) 1km - 4:56(4:56/km) 173/188bpm 63cal 12.15/13.71kmph
2) 1km - 5:07(5:07/km) 178/186bpm 64cal 11.71/13.08kmph
3) 1km - 5:36(5:36/km) 175/185bpm 65cal 10.72/14.71kmph
4) 1km - 5:18(5:18/km) 173/179bpm 59cal 11.32/12.19kmph
5) 1km - 5:36(5:36/km) 172/188bpm 55cal 10.7/14.24kmph
6) 1km - 5:04(5:04/km) 174/180bpm 58cal 11.84/12.29kmph
7) 0.52km - 2:30(4:49/km) 174/184bpm 32cal 12.48/14.34kmph
4:56 5:07 5:36 5:18 5:36 5:04 2:30

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.
0.13 56 56 7:30 134 93-170 1004 181 176-186 2/0
0.25 1:55 59 7:54 175 171-178 1381 177 176-180 3/1
0.38 2:56 1:00 8:03 180 174-185 1448 177 176-178 0/1
0.50 3:56 1:00 8:01 187 186-188 1499 176 174-178 2/1
0.63 4:57 1:01 8:10 184 179-186 1502 177 176-178 2/0
0.75 6:00 1:02 8:20 180 176-183 1499 177 174-180 1/0
0.88 7:00 1:00 8:02 180 177-184 1445 178 176-180 0/1
1.00 8:00 1:00 7:59 179 175-185 1429 177 174-180 0/0
1.13 9:01 1:01 8:08 178 174-181 1448 176 172-178 3/0
1.25 10:05 1:04 8:34 177 171-185 1516 174 170-182 1/1
1.38 11:03 58 7:46 179 174-184 1390 178 172-182 0/1
1.50 12:06 1:02 8:19 174 173-177 1448 173 172-176 1/1
1.63 13:06 1:00 8:01 175 171-180 1404 174 170-180 0/1
1.75 14:12 1:07 8:52 173 170-176 1535 172 170-176 0/0
1.88 15:43 1:31 12:07 172 170-175 2085 156 116-176 0/0
2.00 16:47 1:04 8:31 174 171-179 1482 173 170-178 0/1
2.13 17:56 1:09 9:15 172 169-175 1591 168 124-174 2/1
2.25 18:59 1:02 8:17 174 172-177 1442 172 170-176 1/0
2.38 20:01 1:03 8:22 174 171-176 1457 173 172-176 0/0
2.50 21:05 1:03 8:25 174 172-175 1466 174 172-176 1/0
2.63 22:06 1:01 8:08 175 172-178 1424 173 172-178 1/1
2.75 23:09 1:04 8:31 175 174-178 1491 174 172-176 2/0
2.88 24:41 1:32 12:13 163 146-178 1991 144 124-178 0/1
3.00 25:40 59 7:55 180 171-188 1426 177 172-182 1/3
3.13 26:42 1:02 8:13 174 173-176 1431 173 172-174 0/0
3.25 27:44 1:02 8:18 173 172-177 1437 172 170-174 0/0
3.38 28:46 1:01 8:09 175 172-179 1425 175 172-176 0/1
3.50 29:46 1:01 8:06 175 172-178 1419 174 172-176 0/1
3.63 30:46 1:00 7:59 173 171-176 1381 173 170-174 1/1
3.75 31:47 1:01 8:09 173 170-176 1409 173 170-176 0/2
3.88 32:47 1:00 8:01 174 171-178 1396 173 172-178 0/2
4.00 33:45 58 7:41 173 171-175 1330 174 172-176 2/1
4.05 34:08 23 7:23 182 179-184 1343 177 176-180 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    172 avge / 188 max Delete HR Trace

  • Cadence Distribution

    171 avge / 186 max Stride Length: 111cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.0 175 3.9 32:06 8:11
    Walk 6.0 127 0.1 2:02 15:54

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:54 7:39 44.33% More
    800m 3:54 7:50 51.02% More
    1km 4:55 7:55 53.21% More
    Mile 7:58 7:58 56.49% More
    5k 26:32 8:33 56.38% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:45 7:45 58.12
    5km 25:46 8:18 58.08
    5M 42:41 8:32 57.18
    10km 53:44 8:39 56.73
    10M 1:28:59 8:54 56.26
    Half 1:58:28 9:03 55.78
    20M 3:05:31 9:17 55.72
    Mara 4:06:59 9:26 55.97
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