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Sun 3rd Dec 2023 at 8:15am by damo_HAC

Run > Race
  • warm
  • Time
    2:44:59
  • Miles
    26.43
  • Min/mi
    6:15
  • Pacing
    95.8%
  • WAVA
    79.41
  • Stride(cm)
    149
  • Cals
    2913
  • Watts
    482
  • Cadence
    173
  • BPM
    161
  • %MHR
    90.5
  • B/mi
    1006
  • Asc(m)
    53
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 3:56(3:56/km) 143/154bpm [562b/km] 61cal 466/511W
2) 1km - 3:52(3:52/km) 159/170bpm [615b/km] 67cal 462/471W
3) 1km - 3:50(3:50/km) 168/173bpm [644b/km] 68cal 467/481W
4) 1km - 3:49(3:49/km) 173/178bpm [661b/km] 69cal 488/503W
5) 1km - 3:48(3:48/km) 165/176bpm [628b/km] 67cal 496/536W
6) 1km - 3:46(3:46/km) 158/161bpm [596b/km] 64cal 540/584W
7) 1km - 3:47(3:47/km) 161/162bpm [608b/km] 65cal 523/537W
8) 1km - 3:46(3:46/km) 160/162bpm [602b/km] 64cal 491/515W
9) 1km - 3:45(3:45/km) 161/163bpm [603b/km] 64cal 520/543W
10) 1km - 3:44(3:44/km) 161/162bpm [600b/km] 63cal 492/516W
11) 1km - 3:51(3:51/km) 161/163bpm [621b/km] 65cal 504/532W
12) 1km - 3:47(3:47/km) 160/162bpm [604b/km] 63cal 502/533W
13) 1km - 3:46(3:46/km) 161/162bpm [606b/km] 63cal 509/569W
14) 1km - 3:45(3:45/km) 160/161bpm [600b/km] 62cal 481/499W
15) 1km - 3:47(3:47/km) 160/162bpm [604b/km] 62cal 483/504W
16) 1km - 3:44(3:44/km) 160/163bpm [596b/km] 61cal 476/499W
17) 1km - 3:43(3:43/km) 161/162bpm [599b/km] 61cal 479/499W
18) 1km - 3:48(3:48/km) 161/162bpm [612b/km] 62cal 527/556W
19) 1km - 3:47(3:47/km) 161/162bpm [609b/km] 61cal 474/489W
20) 1km - 3:50(3:50/km) 159/160bpm [608b/km] 69cal 456/478W
21) 1km - 3:46(3:46/km) 161/162bpm [607b/km] 70cal 491/509W
22) 1km - 3:50(3:50/km) 160/162bpm [613b/km] 73cal 502/532W
23) 1km - 3:48(3:48/km) 161/163bpm [611b/km] 73cal 525/540W
24) 1km - 3:51(3:51/km) 161/163bpm [621b/km] 74cal 520/539W
25) 1km - 3:48(3:48/km) 160/162bpm [609b/km] 73cal 502/583W
26) 1km - 3:53(3:53/km) 160/161bpm [620b/km] 73cal 490/504W
27) 1km - 3:55(3:55/km) 161/162bpm [630b/km] 74cal 504/548W
28) 1km - 3:55(3:55/km) 161/162bpm [630b/km] 73cal 499/542W
29) 1km - 3:54(3:54/km) 161/163bpm [627b/km] 73cal 460/476W
30) 1km - 3:54(3:54/km) 160/161bpm [625b/km] 74cal 476/524W
31) 1km - 3:56(3:56/km) 160/162bpm [630b/km] 74cal 493/598W
32) 1km - 3:56(3:56/km) 161/162bpm [634b/km] 74cal 494/599W
33) 1km - 4:03(4:03/km) 161/171bpm [653b/km] 72cal 471/492W
34) 1km - 4:05(4:05/km) 163/173bpm [665b/km] 74cal 496/565W
35) 1km - 4:09(4:09/km) 160/167bpm [664b/km] 73cal 457/489W
36) 1km - 3:58(3:58/km) 160/162bpm [634b/km] 72cal 460/472W
37) 1km - 4:04(4:04/km) 162/173bpm [659b/km] 73cal 443/465W
38) 1km - 4:08(4:08/km) 163/176bpm [674b/km] 71cal 433/463W
39) 1km - 4:02(4:02/km) 161/163bpm [649b/km] 73cal 437/453W
40) 1km - 4:08(4:08/km) 163/169bpm [672b/km] 71cal 432/446W
41) 1km - 4:03(4:03/km) 167/177bpm [676b/km] 70cal 444/478W
42) 1km - 4:04(4:04/km) 165/169bpm [671b/km] 69cal 438/464W
43) 0.5km - 1:56(3:53/km) 166/169bpm [644b/km] 34cal 448/496W
44) 0.03km - 7(3:42/km) 169/169bpm [625b/km] 2cal 468/475W
3:56 3:52 3:50 3:49 3:48 3:46 3:47 3:46 3:45 3:44 3:51 3:47 3:46 3:45 3:47 3:44 3:43 3:48 3:47 3:50 3:46 3:50 3:48 3:51 3:48 3:53 3:55 3:55 3:54 3:54 3:56 3:56 4:03 4:05 4:09 3:58 4:04 4:08 4:02 4:08 4:03 4:04 1:56 7

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.62 3:55 3:55 6:19 143 85-154 903 168 164-172 466 283-511 5/5
1.24 7:47 3:52 6:14 159 153-170 991 169 166-172 462 454-471 1/4
1.86 11:37 3:50 6:11 168 161-173 1037 171 168-174 467 450-481 3/3
2.48 15:26 3:49 6:09 173 163-178 1064 171 170-176 488 472-503 2/3
3.10 19:13 3:47 6:07 165 157-176 1009 172 170-176 496 466-536 2/2
3.72 22:59 3:46 6:05 158 151-161 961 173 170-178 540 487-584 5/2
4.34 26:45 3:46 6:04 161 160-162 977 173 170-176 523 482-537 5/3
4.96 30:30 3:45 6:03 160 159-162 969 172 170-174 491 466-515 3/3
5.58 34:15 3:45 6:02 161 159-163 970 173 170-176 520 479-543 4/2
6.20 37:58 3:43 6:00 161 159-162 966 173 170-178 492 472-516 3/5
6.82 41:49 3:51 6:12 161 159-163 999 173 170-178 504 486-532 4/3
7.44 45:35 3:46 6:05 160 158-162 972 173 170-176 503 464-533 5/4
8.06 49:20 3:45 6:03 161 160-162 975 173 170-178 509 472-569 6/2
8.68 53:05 3:44 6:02 160 159-161 965 173 170-174 481 452-499 2/6
9.30 56:50 3:46 6:05 160 158-162 973 173 170-180 483 470-504 4/3
9.92 1:00:34 3:43 6:00 160 159-163 959 173 170-180 476 465-499 3/5
10.54 1:04:16 3:42 5:59 161 157-162 964 174 172-176 479 462-504 2/3
11.16 1:08:04 3:47 6:07 161 161-162 985 174 170-176 527 483-556 5/2
11.78 1:11:50 3:47 6:06 161 159-162 981 173 172-176 474 458-489 1/3
12.40 1:15:39 3:49 6:09 159 157-160 978 173 170-178 456 447-478 2/7
13.02 1:19:25 3:45 6:04 161 160-162 977 173 172-176 491 472-509 3/3
13.64 1:23:14 3:49 6:10 160 159-162 986 174 172-182 502 483-532 4/2
14.26 1:27:01 3:47 6:07 161 159-163 984 174 172-176 525 508-540 5/1
14.88 1:30:52 3:51 6:12 161 160-163 999 174 172-180 520 502-539 7/3
15.50 1:34:40 3:48 6:07 160 159-162 979 174 172-178 501 470-583 5/5
16.12 1:38:32 3:52 6:14 160 158-161 998 173 172-176 490 473-504 3/4
16.74 1:42:26 3:54 6:18 161 160-162 1015 175 172-180 504 486-548 7/3
17.36 1:46:20 3:54 6:17 161 159-162 1012 175 172-178 499 464-542 5/3
17.98 1:50:13 3:54 6:17 161 160-163 1011 175 172-180 459 445-476 3/5
18.60 1:54:07 3:54 6:17 160 158-161 1006 175 172-180 476 425-524 5/5
19.22 1:58:03 3:56 6:20 160 158-162 1013 174 170-180 493 420-598 6/2
19.84 2:01:59 3:55 6:20 161 158-162 1020 174 172-176 494 454-599 6/3
20.46 2:06:01 4:03 6:32 161 158-171 1051 175 172-178 471 439-494 5/3
21.08 2:10:06 4:04 6:34 163 160-173 1071 174 172-180 496 451-565 6/2
21.70 2:14:14 4:08 6:40 160 157-167 1067 173 172-176 457 423-489 4/3
22.32 2:18:11 3:57 6:23 160 159-162 1021 174 172-176 460 446-472 3/5
22.94 2:22:14 4:04 6:32 162 160-173 1059 174 172-178 444 416-466 2/5
23.56 2:26:22 4:08 6:40 163 157-176 1086 174 172-180 433 401-463 3/3
24.18 2:30:24 4:02 6:29 161 158-163 1044 174 172-176 437 422-453 2/6
24.80 2:34:31 4:07 6:38 163 159-169 1082 174 172-180 432 409-446 3/3
25.42 2:38:34 4:02 6:31 167 162-177 1089 175 172-180 444 397-478 1/3
26.04 2:42:37 4:03 6:33 165 161-169 1080 176 172-182 438 416-464 2/6
26.35 2:44:32 1:55 6:13 166 163-169 1033 175 170-178 448 368-496 2/6
26.36 2:44:38 6 +1 6:51 169 169-169 1158 177 176-178 468 452-475 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    161 avge / 178 max Delete HR Trace

  • Cadence Distribution

    173 avge / 182 max Stride Length: 149cm

  • Power Distribution

    482W (599 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:27 5:50 55.39% More
    800m 2:57 5:56 63.39% More
    1km 3:42 5:58 66.46% More
    Mile 5:58 5:58 70.90% More
    5k 18:42 6:01 75.67% More
    5 miles 30:15 6:03 76.14% More
    10k 37:36 6:03 76.44% More
    10 miles 1:00:40 6:04 77.69% More
    Half 1:19:43 6:05 78.61% More
    20 miles 2:02:57 6:09 78.97% More
    Mara 2:43:32 6:14 79.31% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:08 5:08 82.38
    5km 17:03 5:29 83.02
    5M 28:15 5:39 81.54
    10km 35:34 5:43 80.80
    10M 58:53 5:53 80.05
    Half 1:18:24 5:59 79.28
    20M 2:02:46 6:08 79.09
    Mara 2:43:28 6:14 79.34
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