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Sun 25th Sep 2022 at 9:03am by Autumnleaves

Run > Race
  • Good
  • breezy
  • Time
    1:58:28
  • Miles
    13.21
  • Min/mi
    8:58
  • Pacing
    93.9%
  • WAVA
    64.94
  • Stride(cm)
    102
  • Cals
    1417
  • Cadence
    176
  • BPM
    155
  • %MHR
    83.9
  • B/mi
    1392
  • Asc(m)
    496
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

Entered this last minute with the aim of laying the ghost of last year's Southport Half to rest. Set out to run sub2 and pace it consistently. Overall pretty pleased with this, although I did feel a bit faint at the finish!
Split Summary
===
1) 1m - 9:06(9:06/m) 150/174bpm [1365b/mi] 108cal 6.59/7.06mph
2) 1m - 8:49(8:49/m) 148/165bpm [1305b/mi] 103cal 6.8/7.16mph
3) 1m - 8:58(8:58/m) 146/151bpm [1308b/mi] 102cal 6.7/7.01mph
4) 1m - 9:02(9:02/m) 149/153bpm [1345b/mi] 104cal 6.65/7.06mph
5) 1m - 8:51(8:51/m) 152/155bpm [1344b/mi] 103cal 6.78/7.35mph
6) 1m - 9:03(9:03/m) 153/157bpm [1385b/mi] 106cal 6.63/7.37mph
7) 1m - 8:58(8:58/m) 155/160bpm [1391b/mi] 108cal 6.69/7.58mph
8) 1m - 8:54(8:54/m) 158/161bpm [1407b/mi] 108cal 6.74/7.37mph
9) 1m - 8:39(8:39/m) 159/169bpm [1377b/mi] 106cal 6.93/7.62mph
10) 1m - 9:04(9:04/m) 160/164bpm [1449b/mi] 110cal 6.62/7.14mph
11) 1m - 9:03(9:03/m) 160/164bpm [1448b/mi] 110cal 6.63/7.37mph
12) 1m - 8:48(8:48/m) 161/167bpm [1417b/mi] 108cal 6.82/7.93mph
13) 1m - 9:21(9:21/m) 164/191bpm [1533b/mi] 118cal 6.42/6.68mph
14) 0.21m - 1:52(9:02/m) 164/166bpm [1482b/mi] 23cal 6.64/6.78mph
9:06 8:49 8:58 9:02 8:51 9:03 8:58 8:54 8:39 9:04 9:03 8:48 9:21 1:52
Ocelot Spleens
Spaghetti Junction
northernslowcoach
Look at that even pace :) very well run star
Autumnleaves
Very twisty course!
Flatlander
Looking at the map, it certainly was very twisty.
You seem to be back to the form you were in 5 years ago, definitely WAVA wise.
:-)
RRR-CAZ 🇬🇧
Nice well run 👍
Sombrero
Ah that's brilliant, well done! medal
Stevewjj
😀
.B.
Ooh good stuff, well run :)
snogard
😀
LindsD
So brilliant!

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.
0.50 4:32 4:32 9:05 146 132-159 1326 172 164-178 14/13
1.00 9:07 4:34 9:08 155 142-173 1416 174 170-178 25/21
1.50 13:32 4:26 8:52 150 140-164 1329 175 172-178 16/19
2.00 17:56 4:23 8:47 145 142-148 1273 173 118-178 19/18
2.50 22:26 4:30 9:01 146 140-150 1315 174 172-176 23/17
3.00 26:53 4:27 8:54 147 143-150 1309 174 172-176 49/47
3.50 31:21 4:28 8:55 149 145-153 1330 175 172-178 25/28
4.00 35:55 4:34 9:08 149 143-152 1360 175 170-180 17/26
4.50 40:18 4:24 8:47 151 148-154 1326 175 172-180 34/27
5.00 44:45 4:27 8:54 152 148-155 1353 174 170-178 25/26
5.50 49:16 4:31 9:01 153 147-156 1381 176 172-180 36/47
6.00 53:49 4:33 9:05 153 151-155 1391 174 170-176 39/33
6.50 58:29 4:41 9:21 154 150-158 1441 174 172-178 32/13
7.00 1:02:47 4:18 8:36 156 153-159 1340 176 172-178 22/33
7.50 1:07:11 4:24 8:48 157 155-161 1382 177 172-182 24/31
8.00 1:11:41 4:30 9:00 158 151-161 1422 175 168-178 31/15
8.50 1:16:00 4:19 8:38 158 156-161 1364 178 172-182 18/24
9.00 1:20:21 4:20 8:41 160 153-169 1388 179 176-182 19/17
9.50 1:24:48 4:28 8:55 160 157-163 1428 178 174-182 16/12
10.00 1:29:24 4:36 9:12 160 157-163 1471 176 172-180 17/26
10.50 1:33:47 4:23 8:45 160 156-163 1400 178 172-180 26/25
11.00 1:38:27 4:41 9:21 161 158-164 1506 177 170-180 32/31
11.50 1:42:46 4:18 8:36 161 156-165 1386 177 118-182 28/39
12.00 1:47:16 4:30 9:00 161 159-164 1449 179 176-184 36/32
12.50 1:51:56 4:40 9:21 167 159-191 1561 179 176-182 12/12
13.00 1:56:37 4:41 9:21 164 159-167 1534 178 174-182 43/33
13.21 1:58:29 1:52 9:03 164 161-166 1484 181 176-184 14/17

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    155 avge / 191 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 8.9% 9:40
    13 7.3% 8:44
    13 7.1% 9:23
    12 7.0% 9:15
    11 7.7% 9:59
    11 7.3% 8:35

  • Cadence Distribution

    176 avge / 184 max Stride Length: 102cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 175 13.2 1:58:20 8:58
    Walk 0.1 118 0 9 7:55

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:01 8:07 50.43% More
    800m 4:10 8:22 54.28% More
    1km 5:17 8:31 55.51% More
    Mile 8:33 8:33 58.01% More
    5k 27:12 8:45 63.04% More
    5 miles 44:14 8:51 62.75% More
    10k 55:14 8:53 62.55% More
    10 miles 1:29:04 8:54 64.09% More
    Half 1:57:25 8:58 64.97% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:57 6:57 71.38
    5km 24:09 7:46 71.00
    5M 40:44 8:09 68.14
    10km 51:43 8:19 66.82
    10M 1:27:15 8:44 65.43
    Half 1:57:23 8:58 64.43
    20M 3:06:52 9:21 62.32
    Mara 4:11:24 9:36 60.65

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