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Sun 10th Sep 2023 at 8:02am by Sampson

Run > General
  • Good
  • hellish
  • Time
    4:33:29
  • Miles
    26.36
  • Min/mi
    10:22
  • Pacing
    77.1%
  • WAVA
    45.02
  • Stride(cm)
    97
  • Cals
    3090
  • Watts
    251
  • Cadence
    160
  • BPM
    167
  • %MHR
    85.8
  • B/mi
    1735
  • Asc(m)
    163
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 5:10(5:10/km) 104/116bpm [537b/km] 45cal 299/346W
2) 1km - 5:12(5:12/km) 116/121bpm [604b/km] 51cal 300/354W
3) 1km - 5:23(5:23/km) 125/129bpm [674b/km] 55cal 297/329W
4) 1km - 5:24(5:24/km) 124/131bpm [669b/km] 54cal 299/325W
5) 1km - 5:25(5:25/km) 127/137bpm [687b/km] 55cal 298/324W
6) 1km - 5:25(5:25/km) 145/153bpm [784b/km] 63cal 293/332W
7) 1km - 5:32(5:32/km) 145/153bpm [803b/km] 64cal 289/375W
8) 1km - 5:25(5:25/km) 138/144bpm [749b/km] 57cal 292/319W
9) 1km - 5:28(5:28/km) 146/151bpm [799b/km] 61cal 294/334W
10) 1km - 5:25(5:25/km) 167/182bpm [906b/km] 68cal 290/338W
11) 1km - 5:30(5:30/km) 179/184bpm [984b/km] 72cal 288/346W
12) 1km - 5:30(5:30/km) 173/177bpm [952b/km] 71cal 288/306W
13) 1km - 5:24(5:24/km) 176/183bpm [952b/km] 72cal 308/352W
14) 1km - 5:29(5:29/km) 176/180bpm [964b/km] 73cal 304/395W
15) 1km - 5:40(5:40/km) 178/185bpm [1008b/km] 75cal 277/377W
16) 1km - 5:32(5:32/km) 181/187bpm [1002b/km] 74cal 284/308W
17) 1km - 5:36(5:36/km) 179/187bpm [1001b/km] 75cal 288/343W
18) 1km - 5:35(5:35/km) 184/191bpm [1028b/km] 75cal 300/344W
19) 1km - 5:40(5:40/km) 175/183bpm [992b/km] 70cal 293/343W
20) 1km - 5:34(5:34/km) 176/181bpm [980b/km] 71cal 298/363W
21) 1km - 5:32(5:32/km) 179/184bpm [990b/km] 72cal 294/329W
22) 1km - 5:46(5:46/km) 181/185bpm [1043b/km] 74cal 279/302W
23) 1km - 5:55(5:55/km) 181/183bpm [1071b/km] 73cal 269/327W
24) 1km - 5:53(5:53/km) 181/186bpm [1064b/km] 74cal 277/362W
25) 1km - 6:02(6:02/km) 176/188bpm [1063b/km] 72cal 280/363W
26) 1km - 6:15(6:15/km) 180/186bpm [1125b/km] 77cal 266/316W
27) 1km - 6:24(6:24/km) 178/182bpm [1140b/km] 73cal 251/300W
28) 1km - 7:00(7:00/km) 177/182bpm [1238b/km] 77cal 227/277W
29) 1km - 7:29(7:29/km) 176/181bpm [1318b/km] 80cal 220/334W
30) 1km - 7:32(7:32/km) 175/180bpm [1319b/km] 79cal 226/269W
31) 1km - 8:11(8:11/km) 175/180bpm [1431b/km] 92cal 202/224W
32) 1km - 8:18(8:18/km) 173/177bpm [1435b/km] 82cal 197/226W
33) 1km - 8:56(8:56/km) 175/180bpm [1562b/km] 95cal 178/269W
34) 1km - 8:33(8:33/km) 173/180bpm [1480b/km] 78cal 194/320W
35) 1km - 7:40(7:40/km) 177/181bpm [1357b/km] 86cal 207/251W
36) 1km - 9:18(9:18/km) 174/193bpm [1618b/km] 87cal 151/244W
37) 1km - 10:03(10:03/km) 140/189bpm [1407b/km] 68cal 115/239W
38) 1km - 7:55(7:55/km) 159/191bpm [1260b/km] 67cal 183/278W
39) 1km - 7:19(7:19/km) 185/192bpm [1352b/km] 100cal 221/303W
40) 1km - 7:12(7:12/km) 181/187bpm [1303b/km] 89cal 219/254W
41) 1km - 7:34(7:34/km) 177/187bpm [1340b/km] 78cal 192/302W
42) 1km - 7:01(7:01/km) 183/199bpm [1286b/km] 84cal 222/344W
43) 0.42km - 2:21(5:39/km) 192/197bpm [1084b/km] 32cal 289/350W
5:10 5:12 5:23 5:24 5:25 5:25 5:32 5:25 5:28 5:25 5:30 5:30 5:24 5:29 5:40 5:32 5:36 5:35 5:40 5:34 5:32 5:46 5:55 5:53 6:02 6:15 6:24 7:00 7:29 7:32 8:11 8:18 8:56 8:33 7:40 9:18 10:03 7:55 7:19 7:12 7:34 7:01 2:21

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
1.00 8:20 8:20 8:20 108 51-120 899 174 162-184 307 270-354 9/7
2.00 16:54 8:34 8:34 122 112-129 1045 172 166-178 294 271-329 13/9
3.00 25:38 8:44 8:44 125 119-134 1093 172 166-176 298 272-325 14/12
4.00 34:23 8:44 8:44 144 131-153 1259 170 162-176 293 93-340 15/21
5.00 43:11 8:48 8:48 141 135-150 1241 164 132-172 292 90-375 20/20
6.00 52:00 8:49 8:49 154 141-182 1358 165 160-172 293 264-338 10/14
7.00 1:00:49 8:49 8:49 177 165-184 1559 165 158-170 287 96-346 11/8
8.00 1:09:32 8:44 8:44 174 168-183 1519 166 160-170 300 277-352 15/15
9.00 1:18:36 9:04 9:04 176 168-185 1595 164 120-172 299 81-395 11/9
10.00 1:27:25 8:49 8:49 180 165-187 1587 172 164-178 287 270-364 22/21
11.00 1:36:24 8:59 8:59 182 174-191 1635 172 166-178 294 259-343 21/18
12.00 1:45:36 9:12 9:12 175 164-185 1610 166 158-172 292 238-350 14/15
13.00 1:54:26 8:50 8:50 179 168-184 1581 168 160-174 299 247-363 19/21
14.00 2:03:46 9:20 9:20 181 176-185 1690 168 160-174 276 246-304 19/17
15.00 2:13:14 9:28 9:28 181 176-188 1712 164 158-172 278 214-363 13/14
16.00 2:22:57 9:43 9:43 178 166-186 1729 162 150-170 278 218-316 17/17
17.00 2:33:35 10:39 10:39 178 172-182 1895 159 152-164 245 205-300 13/12
18.00 2:45:22 11:47 11:47 176 169-182 2073 159 152-168 234 195-334 11/9
19.00 2:57:51 12:29 12:29 176 167-180 2197 156 152-160 217 187-269 12/13
20.00 3:11:07 13:16 13:16 174 161-180 2308 156 152-160 197 178-226 16/14
21.00 3:25:39 14:32 14:32 174 160-180 2529 152 98-160 193 54-275 11/13
22.00 3:39:30 13:52 13:52 173 154-181 2398 146 100-166 179 69-320 11/11
23.00 3:54:13 14:42 14:42 153 107-193 2250 136 104-174 158 30-244 11/9
24.00 4:06:37 12:24 12:24 169 136-192 2097 153 90-178 199 56-278 15/15
25.00 4:18:02 11:24 11:24 182 174-190 2076 163 154-170 230 195-303 9/13
26.00 4:30:08 12:06 12:06 179 162-199 2167 146 102-174 202 30-344 10/10
26.35 4:33:29 3:21 9:27 189 177-197 1785 158 154-166 287 225-350 8/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    167 avge / 199 max Delete HR Trace

  • Cadence Distribution

    160 avge / 184 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.2 163 25.4 4:14:46 10:02
    Walk 6.5 110 1 17:49 18:20
    Still 0.3 - - 54 -

  • Power Distribution

    251W (395 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:01 8:07 36.74% More
    800m 4:06 8:14 41.27% More
    1km 5:08 8:16 43.18% More
    Mile 8:19 8:19 46.24% More
    5k 26:34 8:33 49.15% More
    5 miles 43:10 8:38 49.32% More
    10k 53:50 8:40 49.49% More
    10 miles 1:27:25 8:44 50.39% More
    Half 1:55:20 8:48 50.54% More
    20 miles 3:11:07 9:33 47.96% More
    Mara 4:32:09 10:23 44.91% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:32 8:32 45.09
    5km 28:21 9:07 46.06
    5M 46:57 9:23 45.35
    10km 59:07 9:31 45.07
    10M 1:37:53 9:47 45.00
    Half 2:10:20 9:57 44.38
    20M 3:24:05 10:12 44.92
    Mara 4:31:43 10:22 44.98

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