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Sun 31st Mar 2024 at 9:30am by Autumnleaves

Run > Race
  • Good
  • breezy
  • Time
    41:12
  • Miles
    5.04
  • Min/mi
    8:10
  • Pacing
    95.1%
  • WAVA
    69.57
  • Stride(cm)
    111
  • Cals
    471
  • Watts
    292
  • Cadence
    178
  • BPM
    157
  • %MHR
    85.1
  • B/mi
    1287
  • Asc(m)
    29
  • Surface
    Road

Notes & Comments

Pleased with this - felt quite strong even towards the end (unusual!).

1) 1mi - 8:19(8:19/mi) 143/151bpm [1190b/mi] 89cal 290/338W
2) 1mi - 8:07(8:07/mi) 158/161bpm [1282b/mi] 93cal 302/340W
3) 1mi - 8:04(8:04/mi) 162/163bpm [1308b/mi] 94cal 286/304W
4) 1mi - 8:07(8:07/mi) 161/163bpm [1306b/mi] 94cal 287/319W
5) 1mi - 8:18(8:18/mi) 164/166bpm [1361b/mi] 98cal 297/333W
6) 0.04mi - 16(6:29/mi) 166/166bpm [1077b/mi] 3cal 292/309W
8:19 8:07 8:04 8:07 8:18 16
Cheeky’s Dad
Nice even pacing
EvilPixie
Well done really good
northernslowcoach
Well done 👍
LindsD
Ooh well done x
Ness
Superb! Well raced and looks like you got that 70% WAVA. Well done! 🏅
RRR-CAZ 🇬🇧
Very very nice 👍
Autumnleaves
Thanks :) notes added
Sombrero
Excellent pace. Great running. 👍
Bintmcskint
Feeling strong is good :-)

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.
0.25 2:15 2:15 9:01 130 85-144 1172 172 88-180 268 61-299 6/0
0.50 4:13 1:58 7:51 145 143-148 1139 178 174-182 303 273-338 2/3
0.75 6:14 2:01 8:03 148 148-149 1192 178 174-180 294 268-321 1/6
1.00 8:19 2:05 8:21 150 149-151 1252 178 176-180 297 288-310 2/4
1.25 10:28 2:09 8:35 153 151-156 1313 179 176-182 306 286-338 7/2
1.50 12:29 2:01 8:05 158 156-160 1278 179 178-184 299 278-340 5/2
1.75 14:28 1:59 7:55 160 159-160 1266 179 176-182 298 287-312 2/3
2.00 16:26 1:58 7:53 160 159-161 1261 178 176-180 305 287-319 2/3
2.25 18:25 1:59 7:57 161 159-163 1279 177 176-180 292 283-304 2/1
2.50 20:24 1:59 7:57 161 160-162 1279 179 176-182 290 279-300 3/2
2.75 22:27 2:03 8:12 162 161-163 1329 178 176-182 284 276-294 3/1
3.00 24:30 2:03 8:13 162 161-163 1330 178 176-182 278 274-286 2/1
3.25 26:38 2:07 8:28 161 159-163 1364 178 176-180 282 273-289 4/0
3.50 28:40 2:03 8:11 161 159-163 1317 178 176-182 281 273-297 2/1
3.75 30:36 1:55 7:42 162 160-163 1246 178 176-180 291 274-315 0/8
4.00 32:37 2:02 8:06 161 159-163 1305 176 174-178 296 277-319 2/4
4.25 34:43 2:06 8:24 163 163-164 1369 177 174-178 295 283-320 3/1
4.50 36:50 2:07 8:28 164 163-164 1388 177 174-180 292 268-326 3/3
4.75 38:57 2:07 8:28 163 160-164 1380 178 176-180 299 285-310 3/1
5.00 40:55 1:58 7:51 165 164-166 1296 179 176-182 302 278-333 2/3
5.04 41:12 17 6:47 166 166-166 1127 183 180-184 292 278-309 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    157 avge / 166 max Delete HR Trace

  • Cadence Distribution

    178 avge / 184 max Stride Length: 111cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 177 5 41:09 8:10
    Walk 0.1 88 0 3 11:47

  • Power Distribution

    292W (340 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 26 6:54 51.10% More
    200m 55 7:21 53.02% More
    400m 1:54 7:39 54.42% More
    800m 3:54 7:51 59.57% More
    1km 4:54 7:53 61.61% More
    Mile 7:54 7:54 64.22% More
    5k 25:10 8:06 69.82% More
    5 miles 40:48 8:10 69.70% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:58 6:58 72.87
    5km 24:13 7:48 72.55
    5M 40:50 8:10 69.64
    10km 51:51 8:21 68.28
    10M 1:27:28 8:45 66.92
    Half 1:57:41 8:59 65.92
    20M 3:07:20 9:22 63.78
    Mara 4:12:03 9:37 62.09

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