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Sat 16th Mar 2024 at 8:30am by SooWoo

Run > Race
  • Time
    3:22:09
  • Miles
    20.40
  • Min/mi
    9:55
  • Pacing
    86.6%
  • WAVA
    60.54
  • Stride(cm)
    96
  • Cals
    1897
  • Cadence
    169
  • BPM
    138
  • %MHR
    80.6
  • B/mi
    1366
  • Asc(m)
    409
  • Hillscore
    35
  • Surface
    Road

Notes & Comments

Twenty Along the Forth race😀

1) 1mi - 9:47(9:47/mi) 142/150bpm [1389b/mi] 120cal 6.13/6.8mph
2) 1mi - 9:38(9:38/mi) 137/146bpm [1321b/mi] 112cal 6.23/6.72mph
3) 1mi - 9:27(9:27/mi) 134/143bpm [1266b/mi] 101cal 6.35/6.97mph
4) 1mi - 9:46(9:46/mi) 135/138bpm [1318b/mi] 100cal 6.14/7.49mph
5) 1mi - 9:42(9:42/mi) 136/143bpm [1319b/mi] 99cal 6.19/6.62mph
6) 1mi - 9:04(9:04/mi) 135/140bpm [1224b/mi] 86cal 6.62/7.16mph
7) 1mi - 9:48(9:48/mi) 136/145bpm [1333b/mi] 96cal 6.12/7.49mph
8) 1mi - 10:54(10:54/mi) 138/144bpm [1504b/mi] 106cal 5.51/6.64mph
9) 1mi - 9:24(9:24/mi) 138/144bpm [1297b/mi] 92cal 6.39/7.35mph
10) 1mi - 9:32(9:32/mi) 141/144bpm [1345b/mi] 97cal 6.29/6.76mph
11) 1mi - 9:40(9:40/mi) 139/145bpm [1344b/mi] 91cal 6.21/7.08mph
12) 1mi - 10:38(10:38/mi) 136/143bpm [1446b/mi] 84cal 5.64/6.76mph
13) 1mi - 10:11(10:11/mi) 141/146bpm [1437b/mi] 98cal 5.89/6.76mph
14) 1mi - 9:31(9:31/mi) 138/148bpm [1314b/mi] 83cal 6.3/7.14mph
15) 1mi - 9:48(9:48/mi) 133/140bpm [1303b/mi] 65cal 6.12/7.39mph
16) 1mi - 10:30(10:30/mi) 141/159bpm [1479b/mi] 93cal 5.72/6.87mph
17) 1mi - 9:46(9:46/mi) 140/151bpm [1368b/mi] 84cal 6.14/6.7mph
18) 1mi - 10:53(10:53/mi) 140/146bpm [1524b/mi] 90cal 5.51/6.45mph
19) 1mi - 10:10(10:10/mi) 141/152bpm [1433b/mi] 87cal 5.9/6.64mph
20) 1mi - 10:05(10:05/mi) 140/146bpm [1411b/mi] 81cal 5.95/7.37mph
21) 0.4mi - 3:55(9:47/mi) 142/150bpm [1388b/mi] 32cal 6.14/6.89mph
9:47 9:38 9:27 9:46 9:42 9:04 9:48 10:54 9:24 9:32 9:40 10:38 10:11 9:31 9:48 10:30 9:46 10:53 10:10 10:05 3:55
The Pin Lady
Well done. Did you enjoy it?
SooWoo
Much happier than last year… did over a mile extra last year cos the Marshall at the far end of the Forth Bridge was late arriving and we sailed on by the turn point before realising😂

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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.
1.00 9:46 9:46 9:46 139 81-150 1357 174 160-182 105/23
2.00 19:24 9:39 9:39 137 132-146 1322 175 166-182 25/29
3.00 28:51 9:27 9:27 134 123-143 1265 173 170-182 21/63
4.00 38:37 9:46 9:46 135 129-138 1319 172 170-176 26/37
5.00 48:19 9:41 9:41 136 131-143 1318 171 168-176 31/34
6.00 57:23 9:04 9:04 135 130-140 1224 171 166-176 43/35
7.00 1:07:12 9:49 9:49 137 131-144 1345 171 168-176 43/20
8.00 1:18:06 10:54 10:54 138 131-144 1504 166 108-176 51/11
9.00 1:27:30 9:24 9:24 138 131-144 1297 173 166-180 30/35
10.00 1:37:02 9:32 9:32 141 135-144 1345 172 168-174 16/42
11.00 1:46:42 9:40 9:40 139 133-145 1344 168 96-176 28/46
12.00 1:57:20 10:38 10:38 136 121-143 1446 165 106-180 39/11
13.00 2:07:31 10:12 10:12 141 134-146 1437 167 106-174 41/28
14.00 2:17:02 9:31 9:31 138 132-148 1314 171 166-174 12/61
15.00 2:26:50 9:48 9:48 133 125-140 1304 170 166-176 27/22
16.00 2:37:20 10:29 10:29 141 120-159 1479 164 102-176 28/28
17.00 2:47:06 9:46 9:46 140 134-151 1368 171 168-174 11/20
18.00 2:58:00 10:54 10:54 140 133-146 1526 157 104-174 44/15
19.00 3:08:09 10:09 10:09 140 132-152 1421 170 114-174 24/33
20.00 3:18:14 10:05 10:05 140 133-146 1411 164 112-174 29/26
20.40 3:22:10 3:56 9:49 142 136-149 1395 174 170-178 24/8

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    138 avge / 159 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    74 34.4% 10:09
    34 4.4% 11:32
    30 2.8% 10:23
    27 3.3% 11:45
    24 4.5% 10:51
    20 5.2% 10:59

  • Cadence Distribution

    169 avge / 182 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.8 171 20.1 3:15:36 9:45
    Walk 3.0 111 0.3 6:09 17:42
    Still 0.2 - - 25 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:03 8:13 49.30% More
    800m 4:17 8:37 52.04% More
    1km 5:27 8:46 53.31% More
    Mile 8:53 8:53 55.49% More
    5k 29:05 9:22 59.27% More
    5 miles 47:16 9:27 59.57% More
    10k 59:11 9:32 59.59% More
    10 miles 1:36:38 9:40 60.22% More
    Half 2:08:04 9:47 59.80% More
    20 miles 3:18:13 9:55 60.47% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:45 7:45 63.65
    5km 26:24 8:30 65.29
    5M 44:10 8:50 63.76
    10km 55:52 8:59 63.14
    10M 1:33:29 9:21 62.25
    Half 2:05:11 9:33 60.76
    20M 3:17:52 9:54 60.58
    Mara 4:25:00 10:07 59.98
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