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Sun 21st Apr 2024 at 7:30am by Mark J 🇳🇿

Run > Race
  • Time
    3:12:24
  • Miles
    26.22
  • Min/mi
    7:20
  • Pacing
    95.7%
  • WAVA
    74.78
  • Stride(cm)
    128
  • Cals
    2593
  • Watts
    262
  • Cadence
    171
  • BPM
    147
  • %MHR
    85.4
  • B/mi
    1077
  • Asc(m)
    43
  • Surface
    Road

Notes & Comments

1) 1km - 4:33(4:33/km) 138/149bpm [627b/km] 53cal 264/W 13.19/14.52kmph
2) 1km - 4:29(4:29/km) 148/149bpm [663b/km] 58cal 274/W 13.38/14.4kmph
3) 1km - 4:29(4:29/km) 143/150bpm [642b/km] 54cal 272/W 13.38/14.17kmph
4) 1km - 4:20(4:20/km) 145/148bpm [628b/km] 56cal 274/W 13.85/14.01kmph
5) 1km - 4:23(4:23/km) 146/148bpm [639b/km] 57cal 275/W 13.69/13.95kmph
6) 1km - 4:29(4:29/km) 146/149bpm [654b/km] 58cal 270/W 13.38/13.79kmph
7) 1km - 4:23(4:23/km) 148/149bpm [650b/km] 59cal 272/W 13.69/14.06kmph
8) 1km - 4:31(4:31/km) 147/149bpm [665b/km] 60cal 267/W 13.28/13.79kmph
9) 1km - 4:32(4:32/km) 147/149bpm [666b/km] 60cal 267/W 13.23/13.74kmph
10) 1km - 4:28(4:28/km) 148/149bpm [660b/km] 59cal 265/W 13.43/13.74kmph
11) 1km - 4:23(4:23/km) 148/151bpm [649b/km] 59cal 274/W 13.69/14.06kmph
12) 1km - 4:36(4:36/km) 150/155bpm [689b/km] 61cal 268/W 13.04/13.95kmph
13) 1km - 4:28(4:28/km) 148/151bpm [661b/km] 60cal 267/W 13.43/13.59kmph
14) 1km - 4:24(4:24/km) 149/154bpm [655b/km] 59cal 273/W 13.64/14.01kmph
15) 1km - 4:24(4:24/km) 148/152bpm [652b/km] 59cal 272/W 13.64/14.17kmph
16) 1km - 4:26(4:26/km) 149/151bpm [662b/km] 60cal 272/W 13.53/13.74kmph
17) 1km - 4:34(4:34/km) 148/150bpm [675b/km] 61cal 266/W 13.14/13.53kmph
18) 1km - 4:33(4:33/km) 148/154bpm [674b/km] 60cal 267/W 13.19/13.43kmph
19) 1km - 4:33(4:33/km) 150/154bpm [684b/km] 58cal 263/W 13.19/13.48kmph
20) 1km - 4:32(4:32/km) 143/148bpm [648b/km] 58cal 263/W 13.23/13.48kmph
21) 1km - 4:31(4:31/km) 141/143bpm [636b/km] 59cal 266/W 13.28/13.59kmph
22) 1km - 4:32(4:32/km) 149/155bpm [676b/km] 59cal 267/W 13.23/13.53kmph
23) 1km - 4:36(4:36/km) 150/153bpm [689b/km] 57cal 258/W 13.04/13.28kmph
24) 1km - 4:31(4:31/km) 149/152bpm [674b/km] 58cal 264/W 13.28/13.43kmph
25) 1km - 4:37(4:37/km) 151/158bpm [696b/km] 58cal 259/W 13/13.43kmph
26) 1km - 4:36(4:36/km) 145/156bpm [667b/km] 58cal 260/W 13.04/13.33kmph
27) 1km - 4:40(4:40/km) 153/157bpm [714b/km] 58cal 258/W 12.86/13.38kmph
28) 1km - 4:31(4:31/km) 151/151bpm [682b/km] 62cal 267/W 13.28/13.9kmph
29) 1km - 4:36(4:36/km) 150/151bpm [689b/km] 63cal 262/W 13.04/13.79kmph
30) 1km - 4:33(4:33/km) 149/151bpm [678b/km] 61cal 263/W 13.19/13.79kmph
31) 1km - 4:35(4:35/km) 150/152bpm [687b/km] 63cal 262/W 13.09/14.52kmph
32) 1km - 4:29(4:29/km) 150/152bpm [672b/km] 61cal 269/W 13.38/14.28kmph
33) 1km - 4:33(4:33/km) 151/152bpm [686b/km] 63cal 264/W 13.19/14.12kmph
34) 1km - 4:35(4:35/km) 151/152bpm [693b/km] 63cal 262/W 13.09/13.59kmph
35) 1km - 4:44(4:44/km) 150/152bpm [709b/km] 64cal 256/W 12.68/13.64kmph
36) 1km - 4:42(4:42/km) 149/151bpm [701b/km] 63cal 255/W 12.77/13.43kmph
37) 1km - 4:48(4:48/km) 149/152bpm [716b/km] 65cal 253/W 12.5/13.23kmph
38) 1km - 4:46(4:46/km) 150/151bpm [716b/km] 65cal 253/W 12.59/13.09kmph
39) 1km - 4:51(4:51/km) 149/151bpm [723b/km] 66cal 248/W 12.37/13.14kmph
40) 1km - 4:52(4:52/km) 150/152bpm [731b/km] 66cal 246/W 12.33/12.86kmph
41) 1km - 4:44(4:44/km) 150/152bpm [710b/km] 64cal 253/W 12.68/13.48kmph
42) 1km - 4:47(4:47/km) 151/152bpm [723b/km] 66cal 251/W 12.54/13.19kmph
43) 0.25km - 7:28(29:43/km) 111/155bpm [3299b/km] 62cal 52/W 2.02/16kmph
4:33 4:29 4:29 4:20 4:23 4:29 4:23 4:31 4:32 4:28 4:23 4:36 4:28 4:24 4:24 4:26 4:34 4:33 4:33 4:32 4:31 4:32 4:36 4:31 4:37 4:36 4:40 4:31 4:36 4:33 4:35 4:29 4:33 4:35 4:44 4:42 4:48 4:46 4:51 4:52 4:44 4:47 7:28
Bowman 🇸🇪
Wow great accomplishment Mark, it took me like 5-6 marathons over 2 years and thousands and thousands of consistent miles to get down to that time. And I’m about 10 years younger than you :) savor the moment and enjoy that great feeling! 🎉🏅
allmatthew
Brilliant running, really well done and very much deserved.
Mark J 🇳🇿
Thank you kindly. A compliment indeed cunning from you. You young bastard. 😁
Bowman 🇸🇪
😂
3M
Yes! Well done that man! Congrats 👏🏼 👏🏼 👏🏼.
Fenland Flier
Well paced, an excellent race and fantastic result.
riggys99
Well done sub 3:15 great result 😁😁😁
usc215 🇩🇪
well done, you are awesome!
Night-owl
Well done massive congratulations 🎊
Mark J 🇳🇿
Thank you, all. Really appreciate the support and comments.
Ness
Well done 👏
ThunderFeet
Wow you are totally pulled that one off Congratulations 🎉🤩🥳
ptr_runner
Epic achievement, well done!
Mark J 🇳🇿
Thank you guys. I'm still taking it all in.
fetcheveryone
Amazing - and great pacing throughout!
Mark J 🇳🇿
Thank you, Lord Fetch. I owe a heck of a lot to the community YOU created.

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.
1.00 7:16 7:16 7:16 142 84-149 1031 173 170-176 273 130-292 24/7
2.00 14:29 7:14 7:14 145 94-150 1048 173 168-174 274 138-296 3/7
3.00 21:31 7:02 7:02 145 141-148 1019 173 164-174 275 259-293 3/6
4.00 28:39 7:08 7:08 146 144-149 1042 173 168-176 270 262-283 3/3
5.00 35:50 7:11 7:11 147 139-149 1055 172 168-174 270 253-286 3/3
6.00 43:07 7:17 7:17 147 142-149 1071 172 168-174 266 255-275 2/3
7.00 50:11 7:04 7:04 149 146-151 1053 172 166-174 272 250-287 5/7
8.00 57:30 7:19 7:19 149 141-155 1091 171 154-174 267 240-285 2/3
9.00 1:04:34 7:04 7:04 148 141-154 1046 172 166-178 273 252-288 2/5
10.00 1:11:44 7:09 7:09 149 144-152 1067 172 170-180 271 257-298 4/2
11.00 1:19:02 7:19 7:19 148 145-149 1082 172 166-174 266 252-281 4/5
12.00 1:26:24 7:22 7:22 148 141-154 1091 172 166-174 263 247-287 5/4
13.00 1:33:39 7:15 7:15 141 138-145 1022 172 170-174 264 250-280 4/7
14.00 1:41:02 7:22 7:22 149 141-155 1099 172 170-174 265 241-279 4/3
15.00 1:48:21 7:19 7:19 149 145-153 1091 172 170-174 261 241-281 2/4
16.00 1:55:46 7:25 7:25 147 134-158 1091 172 170-174 260 253-286 6/4
17.00 2:03:10 7:24 7:24 152 144-157 1125 172 170-176 261 72-386 5/3
18.00 2:10:31 7:20 7:20 150 144-151 1101 175 172-178 264 246-286 2/3
19.00 2:17:52 7:21 7:21 150 148-152 1102 175 172-180 263 249-290 3/4
20.00 2:25:05 7:13 7:13 150 142-152 1083 176 174-180 268 250-307 4/5
21.00 2:32:29 7:24 7:24 151 149-152 1118 175 172-178 262 246-280 2/3
22.00 2:40:01 7:32 7:32 150 145-152 1130 174 172-176 256 235-287 6/4
23.00 2:47:43 7:42 7:42 149 142-152 1146 172 168-176 253 237-279 9/4
24.00 2:55:26 7:43 7:43 150 148-151 1158 172 168-176 251 240-270 6/7
25.00 3:03:17 7:51 7:51 150 145-152 1177 173 170-176 246 235-262 2/2
26.00 3:10:54 7:37 7:37 150 145-152 1143 173 170-176 253 238-269 2/2
26.25 3:20:51 9:57 +1:45 39:14 115 95-155 4511 137 66-186 182 35-332 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    147 avge / 158 max Delete HR Trace

  • Cadence Distribution

    171 avge / 186 max Stride Length: 128cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.2 172 26.2 3:15:10 7:27
    Walk 2.8 122 0 5:40 2:56:30
    Still 0.0 - - 1 -

  • Power Distribution

    262W (386 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:40 6:44 51.34% More
    800m 3:25 6:53 59.50% More
    1km 4:18 6:56 61.61% More
    Mile 6:58 6:58 64.63% More
    5k 21:57 7:04 69.89% More
    5 miles 35:38 7:08 70.26% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:02 6:02 74.66
    5km 20:04 6:28 76.45
    5M 33:13 6:39 75.37
    10km 41:49 6:44 74.84
    10M 1:09:15 6:56 74.78
    Half 1:32:12 7:02 73.79
    20M 2:24:24 7:13 74.66
    Mara 3:12:15 7:20 74.77

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