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Sun 3rd Mar 2024 at 9:30am by Alun

Run > Race
  • Amazing
  • Time
    1:21:12
  • Miles
    13.14
  • Min/mi
    6:11
  • Pacing
    96.6%
  • WAVA
    85.51
  • Stride(cm)
    159
  • Cals
    1328
  • Watts
    464
  • Cadence
    163
  • BPM
    152
  • %MHR
    87.3
  • B/mi
    938
  • Asc(m)
    75
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Paddock Wood Half Marathon
Went out with the intention of running somewhere between 80 and 85 minutes (3:48-4:02 per km), pushed the pace along and traded places here and there throughout.
Began to feel the pace at around 9 miles but upped my effort to combat the fatigue.
The last mile felt horrible and I was definitely hanging on at the finish!
Strange that 75% of the race was heart rate zone 3, 21% in zone 4 and the rest in zone 2 or lower??
Over the moon with 1:21:12 which is a 4½ minutes improvement on my 2012 PB (also recorded on this route) and a 7 minutes club record!! 🏃💨💪🔴⚫
Onwards to the Lydd 20 next Sunday morning...

Split Summary
===
1) 1mi - 6:10(6:10/mi) 141/152bpm [869b/mi] 99cal 476/583W
2) 1mi - 6:08(6:08/mi) 150/156bpm [920b/mi] 101cal 467/572W
3) 1mi - 6:04(6:04/mi) 148/153bpm [897b/mi] 98cal 449/477W
4) 1mi - 6:09(6:09/mi) 151/155bpm [929b/mi] 101cal 460/499W
5) 1mi - 6:04(6:04/mi) 151/155bpm [916b/mi] 99cal 453/472W
6) 1mi - 6:07(6:07/mi) 153/157bpm [936b/mi] 100cal 470/592W
7) 1mi - 6:08(6:08/mi) 154/161bpm [945b/mi] 101cal 473/624W
8) 1mi - 6:09(6:09/mi) 153/157bpm [941b/mi] 100cal 468/498W
9) 1mi - 6:15(6:15/mi) 153/157bpm [957b/mi] 102cal 466/486W
10) 1mi - 6:14(6:14/mi) 154/160bpm [961b/mi] 102cal 450/476W
11) 1mi - 6:22(6:22/mi) 155/158bpm [986b/mi] 104cal 467/588W
12) 1mi - 6:16(6:16/mi) 155/159bpm [973b/mi] 103cal 459/510W
13) 1mi - 6:19(6:19/mi) 156/161bpm [986b/mi] 104cal 468/551W
14) 0.14mi - 50(5:47/mi) 156/159bpm [902b/mi] 14cal 465/516W
6:10 6:08 6:04 6:09 6:04 6:07 6:08 6:09 6:15 6:14 6:22 6:16 6:19 50

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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.
0.50 3:02 3:02 6:04 135 89-146 818 169 44-180 475 162-583 7/6
1.00 6:10 3:08 6:16 147 72-152 921 167 166-170 480 450-515 9/0
1.50 9:19 3:09 6:18 151 147-156 951 166 164-174 488 366-572 17/2
2.00 12:18 2:59 5:58 148 144-154 884 166 162-168 444 348-500 2/15
2.50 15:19 3:01 6:02 148 147-151 893 165 164-168 453 434-477 0/5
3.00 18:22 3:03 6:05 148 145-153 901 165 164-168 444 425-463 1/5
3.50 21:28 3:06 6:13 151 150-155 939 165 164-168 465 433-499 6/1
4.00 24:31 3:03 6:05 151 147-153 919 165 164-166 455 430-483 3/2
4.50 27:31 3:00 6:00 150 148-155 901 165 162-168 448 424-472 0/6
5.00 30:34 3:04 6:07 152 150-155 930 165 164-166 457 449-466 1/3
5.50 33:38 3:04 6:08 153 151-155 938 165 162-166 465 451-502 3/3
6.00 36:42 3:03 6:07 153 151-157 935 165 164-168 476 432-604 6/8
6.50 39:44 3:02 6:04 153 149-161 929 164 160-168 469 396-624 1/5
7.00 42:50 3:06 6:13 155 152-159 962 163 162-166 476 452-504 4/0
7.50 45:54 3:03 6:07 153 150-157 936 162 160-164 465 382-498 2/8
8.00 48:59 3:05 6:11 153 151-156 945 162 160-164 472 450-491 3/3
8.50 52:05 3:06 6:13 153 150-157 950 162 160-164 474 457-486 2/3
9.00 55:14 3:09 6:18 153 151-157 965 161 160-162 458 443-481 3/3
9.50 58:21 3:07 6:13 153 150-157 951 161 160-164 450 414-476 2/2
10.00 1:01:29 3:08 6:16 154 151-160 964 161 160-162 450 434-471 3/2
10.50 1:04:36 3:07 6:14 155 153-156 965 160 158-162 468 451-492 3/1
11.00 1:07:51 3:15 6:30 155 152-158 1007 159 156-162 467 365-588 13/8
11.50 1:11:04 3:14 6:27 155 153-156 1000 160 158-162 458 408-487 7/1
12.00 1:14:07 3:03 6:06 155 153-159 946 162 160-164 462 397-512 3/9
12.50 1:17:19 3:12 6:24 155 152-159 992 160 156-164 477 440-538 5/2
13.00 1:20:26 3:06 6:13 156 153-161 970 162 158-164 458 386-551 6/8
13.14 1:21:16 50 5:54 156 155-159 922 165 162-174 466 401-516 1/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    152 avge / 161 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    27 1.6% 6:16

  • Cadence Distribution

    163 avge / 180 max Stride Length: 159cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 163 13.1 1:21:14 6:11
    Walk 0.0 82 0 2 5:48

  • Power Distribution

    464W (624 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:27 5:48 59.89% More
    800m 2:57 5:57 69.49% More
    1km 3:43 5:58 72.08% More
    Mile 6:00 6:00 75.66% More
    5k 18:51 6:04 82.09% More
    5 miles 30:25 6:05 83.05% More
    10k 37:54 6:06 83.32% More
    10 miles 1:01:28 6:09 85.02% More
    Half 1:21:01 6:11 85.41% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:11 5:11 87.62
    5km 17:25 5:36 88.83
    5M 28:56 5:47 87.29
    10km 36:30 5:52 86.51
    10M 1:00:40 6:04 86.15
    Half 1:20:56 6:11 84.84
    20M 2:07:10 6:22 85.57
    Mara 2:49:40 6:29 85.52

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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