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Thu 1st Jul 2021 at 7:00pm by Autumnleaves

Run > Race
  • Good
  • breezy
  • Time
    40:25
  • Miles
    4.98
  • Min/mi
    8:07
  • Pacing
    95.9%
  • WAVA
    69.36
  • Stride(cm)
    110
  • Cals
    485
  • Cadence
    180
  • BPM
    157
  • %MHR
    84.6
  • B/mi
    1271
  • Asc(m)
    102
  • Hillscore
    4
  • Surface
    Mixed

Notes & Comments

I bloody loved this (pardon the language). Aim - club silver, 42.02. Plan to pace at 8.15 min/mile for first half and then pick up if I could on return leg. Helped by the wind direction which was against us on the outward leg. Absolutely delighted with how this went - 70% Wava for the first time in nearly 2 years.
Split Summary
===
1) 1m - 8:13(8:13/m) 142/156bpm [1167b/mi] 89cal 7.3/7.7mph
2) 1m - 8:09(8:09/m) 158/162bpm [1289b/mi] 98cal 7.36/7.45mph
3) 1m - 8:06(8:06/m) 162/164bpm [1314b/mi] 99cal 7.4/7.83mph
4) 1m - 7:56(7:56/m) 164/166bpm [1302b/mi] 99cal 7.56/7.78mph
5) 0.98m - 8:00(8:09/m) 165/168bpm [1345b/mi] 100cal 7.36/9.37mph
8:13 8:09 8:06 7:56 8:00
Bintmcskint
Nice!!
LazyDaisy
Great work AL!
Flatlander
Wow! You must have been raging. ;-)
That looks a great racing run! :-)
TBR (TheBeardRunner)
Impressive!
northernslowcoach
Fabulous :)
LindsD
Wow! That's a really great run x
Ness
Excellent! Well done!🥇
Autumnleaves
Thanks everyone. I had a great run.
Bintmcskint
Even better with note added :-)
RRR-CAZ 🇬🇧
Very well run 👍
northernslowcoach
Even better star
Flatlander
I'd noticed the 70% WAVA and thought "you are really getting back to good form". :-)
The WAVA will be even a touch better when you enter your time for the 5.00 miles race (assuming it is an accurately measured course). :-)
Serendippily
Woohoo
Autumnleaves
Well they say it is - it starts and finishes on grass - I always assume that makes it harder. Either way, hopefully it bodes well for other shorter races!!
Serendippily
Look at those steady 7s though AL. Cor
Sombrero
Get in!!
LindsD
So brilliant!! Has made me grin

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.
0.25 2:07 2:07 8:27 130 97-144 1099 174 118-182 8/2
0.50 4:07 2:00 8:01 141 138-144 1131 177 174-184 9/13
0.75 6:10 2:03 8:13 146 143-150 1199 176 174-178 10/10
1.00 8:13 2:02 8:09 153 149-155 1247 179 176-182 6/6
1.25 10:18 2:05 8:20 155 152-157 1291 181 178-184 6/7
1.50 12:19 2:01 8:06 157 153-159 1271 179 176-182 5/9
1.75 14:20 2:01 8:02 160 159-161 1287 177 174-178 8/7
2.00 16:23 2:03 8:13 160 158-161 1315 177 174-180 11/6
2.25 18:27 2:05 8:18 161 160-163 1337 176 174-178 6/8
2.50 20:33 2:06 8:24 161 158-162 1353 180 176-184 15/10
2.75 22:30 1:57 7:47 162 158-164 1262 182 172-186 6/4
3.00 24:29 1:59 7:55 162 161-163 1284 183 180-186 5/11
3.25 26:28 1:58 7:53 164 163-164 1294 183 180-186 7/6
3.50 28:27 1:59 7:57 163 162-165 1295 182 180-184 3/5
3.75 30:26 1:59 7:56 163 162-165 1294 182 178-186 8/7
4.00 32:26 2:00 8:00 164 162-166 1311 184 182-188 8/11
4.25 34:27 2:01 8:04 164 162-165 1323 183 182-186 7/8
4.50 36:29 2:02 8:07 164 162-165 1332 185 182-186 5/7
4.75 38:41 2:12 8:48 166 164-168 1460 183 176-186 15/4
4.98 40:25 1:44 7:36 166 164-168 1262 183 180-188 9/7

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    157 avge / 168 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 5.5% 8:29
    13 5.0% 8:32
    12 6.0% 8:11

  • Cadence Distribution

    180 avge / 188 max Stride Length: 110cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:54 7:39 52.91% More
    800m 3:52 7:47 57.60% More
    1km 4:50 7:47 60.04% More
    Mile 7:51 7:51 62.81% More
    5k 25:00 8:03 68.93% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:56 6:56 71.15
    5km 24:04 7:45 71.62
    5M 40:36 8:07 69.36
    10km 51:33 8:18 68.42
    10M 1:26:57 8:42 66.93
    Half 1:56:58 8:56 65.02
    20M 3:06:12 9:19 64.38
    Mara 4:10:32 9:34 63.44

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