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Sun 21st Jan 2024 at 10:31am by Sprout

Run > Race
  • Time
    1:48:38
  • Miles
    13.17
  • Min/mi
    8:15
  • Pacing
    94.7%
  • WAVA
    60.69
  • Stride(cm)
    109
  • Cals
    1460
  • Cadence
    180
  • BPM
    145
  • %MHR
    79.7
  • B/mi
    1196
  • Asc(m)
    407
  • Hillscore
    21
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.5mi - 4:08(8:16/mi) 134/148bpm [1107b/mi] 53cal 7.27/7.66mph
2) 0.5mi - 4:09(8:17/mi) 139/145bpm [1152b/mi] 56cal 7.24/7.68mph
3) 0.5mi - 4:08(8:17/mi) 143/164bpm [1184b/mi] 57cal 7.25/7.41mph
4) 0.5mi - 4:13(8:26/mi) 144/153bpm [1214b/mi] 59cal 7.12/7.37mph
5) 0.5mi - 3:57(7:53/mi) 138/147bpm [1089b/mi] 52cal 7.6/7.85mph
6) 0.5mi - 4:03(8:06/mi) 143/146bpm [1159b/mi] 55cal 7.4/7.62mph
7) 0.5mi - 4:04(8:08/mi) 142/145bpm [1154b/mi] 54cal 7.38/7.66mph
8) 0.5mi - 4:07(8:15/mi) 141/145bpm [1163b/mi] 55cal 7.27/7.35mph
9) 0.5mi - 4:05(8:09/mi) 143/148bpm [1167b/mi] 55cal 7.36/7.64mph
10) 0.5mi - 4:08(8:16/mi) 146/149bpm [1208b/mi] 57cal 7.25/7.56mph
11) 0.5mi - 4:06(8:13/mi) 146/151bpm [1199b/mi] 56cal 7.31/7.62mph
12) 0.5mi - 4:05(8:10/mi) 145/149bpm [1183b/mi] 56cal 7.35/7.56mph
13) 0.5mi - 4:09(8:17/mi) 144/146bpm [1194b/mi] 56cal 7.24/7.56mph
14) 0.5mi - 4:07(8:15/mi) 146/149bpm [1204b/mi] 56cal 7.27/7.45mph
15) 0.5mi - 4:08(8:16/mi) 146/150bpm [1207b/mi] 56cal 7.26/7.62mph
16) 0.5mi - 4:23(8:47/mi) 145/148bpm [1273b/mi] 58cal 6.83/7.28mph
17) 0.5mi - 4:16(8:31/mi) 146/148bpm [1244b/mi] 57cal 7.04/7.31mph
18) 0.5mi - 4:24(8:49/mi) 149/154bpm [1313b/mi] 61cal 6.81/7.6mph
19) 0.5mi - 4:11(8:22/mi) 148/153bpm [1239b/mi] 56cal 7.17/7.47mph
20) 0.5mi - 4:06(8:12/mi) 151/153bpm [1239b/mi] 58cal 7.31/7.49mph
21) 0.5mi - 4:29(8:58/mi) 151/156bpm [1354b/mi] 62cal 6.69/7.37mph
22) 0.5mi - 4:00(7:59/mi) 150/159bpm [1198b/mi] 54cal 7.51/8.2mph
23) 0.5mi - 4:01(8:02/mi) 150/154bpm [1205b/mi] 55cal 7.47/7.68mph
24) 0.5mi - 3:55(7:51/mi) 146/151bpm [1145b/mi] 48cal 7.65/7.81mph
25) 0.5mi - 4:06(8:13/mi) 145/152bpm [1191b/mi] 47cal 7.31/7.76mph
26) 0.5mi - 3:56(7:53/mi) 152/155bpm [1198b/mi] 54cal 7.61/7.89mph
27) 0.17mi - 1:13(7:07/mi) 156/158bpm [1110b/mi] 17cal 8.44/8.97mph
4:08 4:09 4:08 4:13 3:57 4:03 4:04 4:07 4:05 4:08 4:06 4:05 4:09 4:07 4:08 4:23 4:16 4:24 4:11 4:06 4:29 4:00 4:01 3:55 4:06 3:56 1:13
MrMole
I missed running this this year. Achilles seems to be rested so will start trying to run again soon

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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 4:07 4:07 8:15 132 87-148 1088 180 122-186 15/4
1.00 8:16 4:09 8:17 139 137-145 1151 181 178-186 21/20
1.50 12:24 4:08 8:17 144 128-164 1192 181 180-184 20/11
2.00 16:37 4:13 8:26 145 141-153 1222 180 176-182 22/16
2.50 20:34 3:57 7:53 138 130-146 1089 180 178-184 27/24
3.00 24:37 4:03 8:06 143 140-146 1159 180 176-186 17/24
3.50 28:41 4:04 8:08 142 138-145 1154 179 178-182 16/16
4.00 32:48 4:07 8:15 141 138-144 1163 180 178-184 14/18
4.50 36:53 4:05 8:10 143 140-147 1167 180 178-182 14/19
5.00 41:01 4:08 8:16 146 144-148 1208 181 178-182 14/11
5.50 45:08 4:06 8:13 146 143-149 1199 177 122-184 19/10
6.00 49:12 4:05 8:10 145 142-149 1183 180 178-184 21/19
6.50 53:21 4:09 8:17 144 142-146 1193 180 178-182 18/18
7.00 57:28 4:07 8:15 146 143-149 1204 180 178-182 16/11
7.50 1:01:37 4:08 8:16 146 140-149 1207 180 178-182 17/14
8.00 1:06:00 4:23 8:47 145 139-148 1273 178 174-182 21/11
8.50 1:10:16 4:16 8:31 146 144-148 1245 179 174-182 28/10
9.00 1:14:40 4:24 8:49 149 144-154 1313 178 174-184 34/21
9.50 1:18:51 4:11 8:22 148 145-152 1238 180 172-184 38/34
10.00 1:22:57 4:06 8:13 151 148-153 1240 179 176-184 26/27
10.50 1:27:26 4:29 8:58 151 146-156 1354 178 174-182 34/16
11.00 1:31:26 4:00 7:59 151 145-158 1206 181 176-188 19/29
11.50 1:35:27 4:01 8:02 150 146-154 1205 179 176-184 26/32
12.00 1:39:22 3:55 7:51 146 143-150 1146 180 178-182 7/47
12.50 1:43:29 4:06 8:12 145 142-151 1190 179 172-182 23/29
13.00 1:47:25 3:56 7:53 152 147-154 1197 179 176-186 17/22
13.17 1:48:38 1:13 7:09 157 153-158 1123 182 178-186 1/7

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    145 avge / 164 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    27 7.9% 8:25
    20 6.6% 9:31
    19 12.9% 7:40
    19 9.6% 8:54
    18 5.9% 8:07
    16 8.0% 8:31

  • Cadence Distribution

    180 avge / 188 max Stride Length: 109cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 179 13.1 1:48:22 8:15
    Walk 0.2 122 0 16 11:21

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:49 7:18 45.79% More
    800m 3:45 7:32 52.15% More
    1km 4:46 7:40 53.48% More
    Mile 7:52 7:52 54.96% More
    5k 25:08 8:05 58.59% More
    5 miles 40:51 8:10 58.73% More
    10k 50:56 8:12 58.83% More
    10 miles 1:22:38 8:16 59.94% More
    Half 1:48:03 8:15 60.66% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:15 5:15 82.41
    5km 19:53 6:24 74.06
    5M 34:47 6:57 68.97
    10km 44:55 7:14 66.71
    10M 1:18:35 7:52 63.04
    Half 1:47:57 8:14 60.25
    20M 2:57:33 8:53 58.05
    Mara 4:03:54 9:19 56.35
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