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Sun 23rd Apr 2023 at 10:02am by G-Dawg

Run > Race
  • Time
    3:07:39
  • Miles
    26.68
  • Min/mi
    7:02
  • Pacing
    87.4%
  • WAVA
    76.70
  • Stride(cm)
    130
  • Cals
    1958
  • Cadence
    176
  • BPM
    150
  • %MHR
    91.6
  • B/mi
    1057
  • Asc(m)
    151
  • Surface
    Road

Notes & Comments

As expected, hamstrings killed the PB attempt. Allowed myself to dehydrate, resulting in wretching twice in the final miles. Happy with my 8th sub 3.10 and another solid GFA.

Split Summary
===
1) 1mi - 6:44(6:44/mi) 140/150bpm [944b/mi] 86cal 8.9/9.31mph
2) 1mi - 6:38(6:38/mi) 147/154bpm [975b/mi] 89cal 9.05/10.04mph
3) 1mi - 6:35(6:35/mi) 158/164bpm [1040b/mi] 98cal 9.11/9.87mph
4) 1mi - 6:34(6:34/mi) 160/164bpm [1051b/mi] 99cal 9.13/10.08mph
5) 1mi - 6:43(6:43/mi) 157/162bpm [1055b/mi] 96cal 8.93/9.27mph
6) 1mi - 6:50(6:50/mi) 141/161bpm [964b/mi] 64cal 8.78/9.27mph
7) 1mi - 6:56(6:56/mi) 147/161bpm [1020b/mi] 74cal 8.65/9.41mph
8) 1mi - 6:49(6:49/mi) 153/164bpm [1043b/mi] 84cal 8.8/9.46mph
9) 1mi - 6:56(6:56/mi) 158/164bpm [1094b/mi] 96cal 8.66/9.39mph
10) 1mi - 6:53(6:53/mi) 156/162bpm [1075b/mi] 88cal 8.71/9.39mph
11) 1mi - 6:51(6:51/mi) 158/165bpm [1081b/mi] 88cal 8.77/9.06mph
12) 1mi - 6:53(6:53/mi) 156/164bpm [1075b/mi] 83cal 8.71/9.89mph
13) 1mi - 6:55(6:55/mi) 150/164bpm [1038b/mi] 63cal 8.67/10.16mph
14) 1mi - 6:58(6:58/mi) 149/156bpm [1037b/mi] 57cal 8.62/9.62mph
15) 1mi - 7:07(7:07/mi) 148/161bpm [1054b/mi] 53cal 8.42/9.08mph
16) 1mi - 7:20(7:20/mi) 158/170bpm [1158b/mi] 91cal 8.18/9.12mph
17) 1mi - 7:11(7:11/mi) 161/166bpm [1156b/mi] 98cal 8.36/9.25mph
18) 1mi - 7:08(7:08/mi) 154/163bpm [1098b/mi] 64cal 8.41/9.52mph
19) 1mi - 6:12(6:12/mi) 144/158bpm [893b/mi] 38cal 9.68/10.33mph
20) 1mi - 7:46(7:46/mi) 152/159bpm [1182b/mi] 67cal 7.72/8.6mph
21) 1mi - 7:11(7:11/mi) 149/172bpm [1070b/mi] 58cal 8.35/8.87mph
22) 1mi - 7:30(7:30/mi) 142/159bpm [1066b/mi] 44cal 7.99/8.62mph
23) 1mi - 7:35(7:35/mi) 148/159bpm [1122b/mi] 52cal 7.92/8.95mph
24) 1mi - 7:12(7:12/mi) 145/162bpm [1043b/mi] 52cal 8.34/10.21mph
25) 1mi - 7:23(7:23/mi) 144/157bpm [1062b/mi] 46cal 8.13/9mph
26) 1mi - 7:44(7:44/mi) 148/162bpm [1144b/mi] 72cal 7.76/8.56mph
27) 0.68mi - 5:07(7:31/mi) 156/164bpm [1174b/mi] 58cal 7.97/10.16mph
6:44 6:38 6:35 6:34 6:43 6:50 6:56 6:49 6:56 6:53 6:51 6:53 6:55 6:58 7:07 7:20 7:11 7:08 6:12 7:46 7:11 7:30 7:35 7:12 7:23 7:44 5:07

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.
1.00 6:44 6:44 6:44 139 94-149 936 177 168-180 26/18
2.00 13:22 6:38 6:38 147 133-154 975 177 174-182 23/22
3.00 19:57 6:35 6:35 158 148-164 1040 176 174-182 5/46
4.00 26:31 6:34 6:34 160 155-164 1052 176 174-184 25/27
5.00 33:15 6:43 6:43 157 151-162 1055 176 174-178 21/22
6.00 40:05 6:50 6:50 137 69-160 936 176 174-180 29/34
7.00 47:01 6:56 6:56 148 135-161 1026 177 174-184 49/46
8.00 53:50 6:49 6:49 153 136-164 1044 177 174-184 45/50
9.00 1:00:46 6:56 6:56 158 152-163 1094 176 172-184 52/50
10.00 1:07:39 6:53 6:53 156 149-162 1075 177 174-182 56/54
11.00 1:14:29 6:51 6:51 158 145-164 1081 177 174-182 51/55
12.00 1:21:23 6:53 6:53 156 144-163 1075 177 174-182 48/41
13.00 1:28:18 6:55 6:55 149 133-163 1032 177 172-184 31/24
14.00 1:35:16 6:58 6:58 149 133-155 1037 178 174-186 18/20
15.00 1:42:23 7:07 7:07 148 138-160 1054 176 174-180 16/21
16.00 1:49:43 7:20 7:20 158 152-170 1159 176 174-178 23/19
17.00 1:56:54 7:11 7:11 161 157-166 1155 175 172-180 20/19
18.00 2:04:02 7:08 7:08 153 143-162 1091 175 172-178 19/19
19.00 2:10:14 6:12 6:12 142 71-158 881 176 172-182 17/14
20.00 2:17:58 7:45 7:45 152 145-159 1177 175 172-178 17/21
21.00 2:25:11 7:13 7:13 145 71-171 1045 175 172-178 15/13
22.00 2:32:42 7:31 7:31 140 71-158 1051 175 172-178 18/14
23.00 2:40:16 7:35 7:35 148 138-159 1121 174 174-178 17/17
24.00 2:47:28 7:12 7:12 141 71-161 1014 174 172-178 15/17
25.00 2:54:50 7:23 7:23 144 132-156 1063 175 174-178 18/21
26.00 3:02:34 7:44 7:44 144 69-162 1113 174 126-180 16/16
26.68 3:07:41 5:07 7:32 155 146-163 1166 177 174-184 15/13

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    150 avge / 171 max Delete HR Trace

  • Cadence Distribution

    176 avge / 186 max Stride Length: 130cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 176 26.7 3:07:33 7:02
    Walk 0.1 127 0 7 17:17
    Still 0.0 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:02 4:11 82.10% More
    800m 3:00 6:01 67.57% More
    1km 3:53 6:14 68.67% More
    Mile 6:24 6:24 71.66% More
    5k 20:25 6:34 74.53% More
    5 miles 33:13 6:39 74.76% More
    10k 41:31 6:41 74.70% More
    10 miles 1:07:39 6:46 75.34% More
    Half 1:29:00 6:48 76.23% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:35 5:35 82.21
    5km 18:48 6:03 80.92
    5M 31:17 6:15 79.37
    10km 39:28 6:21 78.59
    10M 1:05:40 6:34 77.61
    Half 1:27:40 6:42 76.76
    20M 2:17:51 6:54 76.41
    Mara 3:04:02 7:01 76.55
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