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Sun 24th Mar 2024 at 9:34am by UltraDunc

Run > Race
  • windy
  • Time
    1:57:13
  • Miles
    13.19
  • Min/mi
    8:53
  • Pacing
    85.6%
  • WAVA
    62.95
  • Stride(cm)
    100
  • Cals
    1490
  • Watts
    264
  • Cadence
    180
  • BPM
    156
  • %MHR
    86.4
  • B/mi
    1382
  • Asc(m)
    114
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

1) 1mi - 8:35(8:35/mi) 149/169bpm [1279b/mi] 104cal 267/W 6.99/7.96mph
2) 1mi - 8:13(8:13/mi) 161/167bpm [1322b/mi] 106cal 286/W 7.31/7.77mph
3) 1mi - 7:57(7:57/mi) 158/166bpm [1255b/mi] 104cal 291/W 7.56/8.13mph
4) 1mi - 8:14(8:14/mi) 158/161bpm [1302b/mi] 107cal 280/W 7.29/8.41mph
5) 1mi - 8:07(8:07/mi) 159/163bpm [1291b/mi] 108cal 285/W 7.38/7.71mph
6) 1mi - 8:16(8:16/mi) 162/167bpm [1340b/mi] 113cal 286/W 7.26/8.02mph
7) 1mi - 8:58(8:58/mi) 156/165bpm [1400b/mi] 111cal 253/W 6.68/7.82mph
8) 1mi - 9:10(9:10/mi) 156/163bpm [1431b/mi] 117cal 260/W 6.54/7.38mph
9) 1mi - 9:35(9:35/mi) 154/160bpm [1476b/mi] 121cal 251/W 6.27/7.1mph
10) 1mi - 9:38(9:38/mi) 151/158bpm [1456b/mi] 118cal 252/W 6.23/7.19mph
11) 1mi - 9:18(9:18/mi) 153/159bpm [1424b/mi] 115cal 247/W 6.45/6.97mph
12) 1mi - 10:27(10:27/mi) 149/156bpm [1557b/mi] 125cal 232/W 5.74/7.19mph
13) 1mi - 9:21(9:21/mi) 157/165bpm [1467b/mi] 121cal 255/W 6.43/7.51mph
14) 0.19mi - 1:23(7:24/mi) 168/174bpm [1244b/mi] 20cal 301/W 8.1/8.54mph
8:35 8:13 7:57 8:14 8:07 8:16 8:58 9:10 9:35 9:38 9:18 10:27 9:21 1:23
Jaks
Well done Dunc 👏
Bowman 🇸🇪
Great job, how did it go with your goals for the race?
UltraDunc
“A” goal missed ( sub 1:50) but wasn’t really on due to external uncontrollables. “ B” goal smashed ( sub 2 hr) with thanks to encouragement from a club runner in the last mile 😀 blog to follow but need sleep!!!
Bowman 🇸🇪
Sleep well 😀
UltraDunc
Just a Power Nap

Map
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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.
0.50 4:32 4:32 9:04 139 97-160 1260 186 180-196 262 226-308 80/4
1.00 8:35 4:03 8:06 159 144-169 1287 189 186-198 283 268-306 2/8
1.50 12:44 4:09 8:18 160 151-167 1329 188 184-194 286 265-317 7/1
2.00 16:48 4:04 8:07 161 154-166 1308 189 186-194 286 272-297 2/5
2.50 20:45 3:57 7:55 159 151-166 1258 189 184-196 292 229-370 8/11
3.00 24:44 3:59 7:58 157 154-162 1251 187 182-194 290 267-322 1/10
3.50 28:43 3:59 7:57 157 153-160 1249 188 184-198 289 268-314 0/6
4.00 32:58 4:16 8:32 158 148-161 1348 179 126-192 270 137-305 6/1
4.50 37:03 4:05 8:09 159 150-163 1296 186 182-192 283 262-313 4/9
5.00 41:06 4:03 8:06 160 155-163 1295 186 184-190 286 252-329 1/13
5.50 45:03 3:57 7:55 161 158-165 1274 186 184-190 282 256-300 11/5
6.00 49:22 4:19 8:38 163 160-167 1406 183 136-192 290 173-336 2/13
6.50 53:53 4:31 9:01 157 149-165 1416 176 98-190 254 74-311 2/6
7.00 58:20 4:28 8:55 154 140-161 1374 176 126-196 252 125-326 7/4
7.50 1:02:57 4:37 9:13 156 147-163 1439 177 122-188 260 128-332 8/2
8.00 1:07:31 4:34 9:07 156 150-160 1423 177 122-186 260 145-293 8/1
8.50 1:12:07 4:37 9:13 155 149-160 1429 178 128-188 259 141-314 5/2
9.00 1:17:06 4:59 9:57 153 144-158 1523 171 126-188 242 152-291 8/1
9.50 1:21:44 4:38 9:17 149 144-157 1382 178 126-188 247 151-300 6/13
10.00 1:26:44 5:00 10:00 153 145-158 1531 175 130-188 256 159-323 11/5
10.50 1:31:21 4:37 9:13 154 149-157 1420 181 130-188 247 157-293 3/5
11.00 1:36:03 4:42 9:24 153 147-159 1438 177 130-188 247 156-270 5/5
11.50 1:41:22 5:20 10:40 148 132-156 1578 164 126-190 225 151-306 5/1
12.00 1:46:30 5:07 10:15 149 144-155 1526 170 126-188 239 155-288 8/1
12.50 1:51:30 5:00 10:01 154 143-162 1541 174 126-188 241 128-367 9/8
13.00 1:55:50 4:20 8:41 161 155-165 1397 185 136-192 271 171-304 6/3
13.19 1:57:14 1:24 7:31 168 163-174 1262 193 188-200 301 270-346 1/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 174 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 1.7% 9:58
    13 1.1% 10:00
    12 1.2% 10:44
    10 2.8% 8:56
    10 2.2% 9:18

  • Cadence Distribution

    180 avge / 200 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 89.9 185 12.3 1:45:21 8:32
    Walk 10.1 130 0.8 11:52 14:07
    Still 0.0 - - 1 -

  • Power Distribution

    264W (370 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:52 7:32 47.91% More
    800m 3:54 7:50 55.28% More
    1km 4:53 7:51 57.58% More
    Mile 7:51 7:51 60.85% More
    5k 24:54 8:01 65.42% More
    5 miles 40:31 8:06 65.82% More
    10k 51:00 8:12 65.43% More
    10 miles 1:26:34 8:39 63.89% More
    Half 1:56:25 8:53 62.95% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:34 5:34 85.86
    5km 21:14 6:50 76.74
    5M 37:15 7:27 71.58
    10km 48:10 7:45 69.28
    10M 1:24:30 8:27 65.46
    Half 1:56:16 8:53 62.54
    20M 3:11:42 9:35 60.11
    Mara 4:23:46 10:04 58.25
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