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Sun 12th Mar 2023 at 10:00am by rupert bear

Run > Race
  • Time
    33:28
  • Miles
    4.13
  • Min/mi
    8:06
  • Pacing
    93.7%
  • WAVA
    68.50
  • Stride(cm)
    107
  • Cals
    465
  • Cadence
    185
  • BPM
    147
  • %MHR
    93.3
  • B/mi
    1194
  • Asc(m)
    100
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

West Glam XC League
Kenfig Pool
Sand - 1mile
Two loops near sea of sand, grass and gravel path
Sand - 1 mile to finish
TOUGH!

Split Summary
===
1) 1mi - 7:55(7:55/mi) 148/167bpm [1173b/mi] 111cal 7.57/8.1mph
2) 1mi - 8:04(8:04/mi) 149/158bpm [1201b/mi] 112cal 7.44/7.97mph
3) 1mi - 7:52(7:52/mi) 150/155bpm [1180b/mi] 110cal 7.63/8.1mph
4) 1mi - 8:31(8:31/mi) 148/161bpm [1259b/mi] 118cal 7.05/7.95mph
5) 0.13mi - 1:06(8:17/mi) 146/148bpm [1209b/mi] 14cal 7.25/7.51mph
7:55 8:04 7:52 8:31 1:06

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 1:02 1:02 +8 8:15 106 63-133 875 197 186-206 3/0
0.25 2:02 1:00 8:00 145 136-154 1161 188 182-196 1/3
0.38 3:03 1:01 8:05 149 146-152 1204 186 182-194 4/4
0.50 4:01 59 7:49 151 148-155 1181 186 180-190 3/2
0.63 4:58 57 7:36 156 149-160 1186 187 186-190 0/7
0.75 6:01 1:02 8:20 158 153-160 1316 188 184-190 3/9
0.88 7:01 1:01 8:04 160 156-164 1291 186 180-194 1/4
1.00 8:00 59 7:52 160 157-167 1260 187 184-190 3/5
1.13 9:05 1:04 8:36 150 143-158 1290 185 176-188 2/6
1.25 10:10 1:06 8:44 146 142-151 1276 182 176-186 6/3
1.38 11:08 58 7:41 149 147-152 1145 183 182-186 4/6
1.50 12:07 59 7:54 147 144-150 1160 186 184-188 1/5
1.63 13:07 1:00 8:02 151 147-155 1213 186 182-188 10/2
1.75 14:08 1:01 8:04 151 149-155 1219 185 182-188 4/5
1.88 15:04 56 7:30 146 141-150 1096 185 184-190 7/0
2.00 16:04 1:00 7:58 152 149-154 1211 186 184-190 3/1
2.13 17:06 1:02 8:17 152 151-154 1259 186 184-192 0/10
2.25 18:06 1:00 7:58 149 148-151 1186 185 180-188 6/3
2.38 19:03 57 7:37 144 140-148 1097 184 182-186 1/7
2.50 20:03 1:00 8:02 148 144-151 1189 185 182-188 6/2
2.63 21:03 1:00 7:58 150 148-153 1196 185 182-188 6/1
2.75 22:01 58 7:47 149 147-151 1160 184 176-188 5/1
2.88 22:57 55 7:24 153 150-155 1131 186 184-186 1/5
3.00 23:56 59 7:51 151 150-154 1186 184 182-186 2/1
3.13 24:53 57 7:38 151 149-153 1152 184 182-186 0/4
3.25 25:54 1:01 8:09 157 153-161 1280 185 182-188 4/4
3.38 26:56 1:02 8:16 152 148-155 1257 184 180-188 5/3
3.50 28:04 1:08 9:01 151 146-155 1362 182 176-188 4/3
3.63 29:10 1:06 8:48 144 140-150 1267 183 178-196 7/1
3.75 30:12 1:02 8:20 145 141-148 1208 181 176-184 1/9
3.88 31:20 1:08 9:02 143 141-146 1292 179 172-184 4/2
4.00 32:26 1:06 8:48 147 143-151 1294 181 176-186 4/1
4.13 33:30 1:04 8:29 146 145-148 1239 183 178-186 5/3
4.14 33:35 5 6:43 146 146-146 981 194 194-194 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    147 avge / 167 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 2.9% 8:00
    12 4.6% 8:05
    10 4.2% 8:28

  • Cadence Distribution

    185 avge / 206 max Stride Length: 107cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 185 4.1 33:34 8:07
    Still 0.0 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:52 7:32 50.87% More
    800m 3:46 7:36 59.83% More
    1km 4:46 7:40 62.75% More
    Mile 7:45 7:45 67.69% More
    5k 24:38 7:56 69.26% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:20 7:20 71.53
    5km 24:41 7:57 69.10
    5M 41:04 8:13 68.13
    10km 51:49 8:20 67.61
    10M 1:26:12 8:37 67.01
    Half 1:55:05 8:47 66.39
    20M 3:00:59 9:03 66.32
    Mara 4:01:37 9:13 66.61
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