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Sun 21st Apr 2024 at 10:07am by G-Dawg

Run > Race
  • breezy
  • Time
    3:11:30
  • Miles
    26.67
  • Min/mi
    7:11
  • Pacing
    87.7%
  • WAVA
    76.72
  • Stride(cm)
    128
  • Cals
    1873
  • Cadence
    176
  • BPM
    143
  • %MHR
    87.4
  • B/mi
    1029
  • Asc(m)
    135
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Went out at sub-3 but pulled it in after 8 miles as I didn't have the pace/endurance sessions under my belt. Good decision which helped get another GFA.

1) 1mi - 6:46(6:46/mi) 147/158bpm [995b/mi] 98cal 8.86/10.6mph
2) 1mi - 6:49(6:49/mi) 148/154bpm [1009b/mi] 98cal 8.8/9.35mph
3) 1mi - 6:54(6:54/mi) 159/167bpm [1097b/mi] 109cal 8.7/9.81mph
4) 1mi - 6:50(6:50/mi) 138/166bpm [944b/mi] 72cal 8.78/9.75mph
5) 1mi - 6:43(6:43/mi) 143/151bpm [960b/mi] 75cal 8.93/10.1mph
6) 1mi - 6:57(6:57/mi) 155/161bpm [1078b/mi] 100cal 8.63/9.16mph
7) 1mi - 6:48(6:48/mi) 145/160bpm [985b/mi] 73cal 8.83/9.85mph
8) 1mi - 6:47(6:47/mi) 137/153bpm [929b/mi] 54cal 8.85/9.39mph
9) 1mi - 7:04(7:04/mi) 144/154bpm [1018b/mi] 72cal 8.49/8.85mph
10) 1mi - 7:05(7:05/mi) 156/163bpm [1105b/mi] 100cal 8.47/9.81mph
11) 1mi - 7:06(7:06/mi) 158/164bpm [1122b/mi] 103cal 8.45/8.97mph
12) 1mi - 7:01(7:01/mi) 163/176bpm [1143b/mi] 107cal 8.56/8.75mph
13) 1mi - 7:24(7:24/mi) 160/175bpm [1184b/mi] 99cal 8.11/9.52mph
14) 1mi - 7:05(7:05/mi) 137/145bpm [970b/mi] 29cal 8.48/9.12mph
15) 1mi - 7:14(7:14/mi) 133/140bpm [962b/mi] 27cal 8.29/8.93mph
16) 1mi - 7:09(7:09/mi) 137/142bpm [979b/mi] 35cal 8.4/8.79mph
17) 1mi - 7:24(7:24/mi) 138/147bpm [1021b/mi] 41cal 8.11/9.73mph
18) 1mi - 8:06(8:06/mi) 134/146bpm [1084b/mi] 45cal 7.42/9.48mph
19) 1mi - 7:11(7:11/mi) 135/157bpm [970b/mi] 43cal 8.35/9.29mph
20) 1mi - 7:34(7:34/mi) 133/146bpm [1006b/mi] 52cal 7.93/8.97mph
21) 1mi - 7:32(7:32/mi) 133/147bpm [1001b/mi] 46cal 7.97/9.39mph
22) 1mi - 7:22(7:22/mi) 143/154bpm [1054b/mi] 69cal 8.14/10.18mph
23) 1mi - 7:35(7:35/mi) 145/155bpm [1101b/mi] 75cal 7.91/8.66mph
24) 1mi - 7:26(7:26/mi) 151/156bpm [1123b/mi] 88cal 8.07/8.97mph
25) 1mi - 7:30(7:30/mi) 148/161bpm [1110b/mi] 76cal 8/8.83mph
26) 1mi - 7:27(7:27/mi) 142/151bpm [1058b/mi] 55cal 8.05/8.66mph
27) 0.67mi - 4:42(7:01/mi) 138/153bpm [969b/mi] 32cal 8.54/9.33mph
6:46 6:49 6:54 6:50 6:43 6:57 6:48 6:47 7:04 7:05 7:06 7:01 7:24 7:05 7:14 7:09 7:24 8:06 7:11 7:34 7:32 7:22 7:35 7:26 7:30 7:27 4:42

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 6:46 6:46 6:46 146 106-158 988 176 92-184 13/18
2.00 13:36 6:49 6:49 148 142-153 1010 176 174-180 19/18
3.00 20:28 6:53 6:53 160 153-167 1101 175 172-182 18/42
4.00 27:19 6:50 6:50 134 69-166 916 176 172-182 15/31
5.00 34:02 6:44 6:44 143 133-150 962 177 174-180 14/16
6.00 41:00 6:57 6:57 155 147-160 1078 176 174-180 16/12
7.00 47:47 6:48 6:48 146 134-160 992 177 174-180 19/20
8.00 54:34 6:47 6:47 134 69-152 909 176 172-180 14/20
9.00 1:01:38 7:04 7:04 144 138-154 1017 176 170-182 20/16
10.00 1:08:45 7:06 7:06 156 149-163 1109 177 172-180 19/21
11.00 1:15:50 7:05 7:05 159 154-164 1126 177 172-180 16/18
12.00 1:22:50 7:01 7:01 163 156-174 1143 177 174-180 24/15
13.00 1:30:14 7:24 7:24 158 133-175 1169 176 172-182 21/21
14.00 1:37:19 7:04 7:04 137 130-145 969 177 172-184 15/21
15.00 1:44:32 7:14 7:14 133 129-140 961 175 170-178 15/17
16.00 1:51:41 7:09 7:09 137 131-142 979 175 170-178 19/19
17.00 1:59:05 7:24 7:24 138 128-146 1022 175 172-184 20/16
18.00 2:07:09 8:04 8:04 135 127-146 1088 175 172-180 17/16
19.00 2:14:20 7:11 7:11 135 126-157 969 174 166-178 17/13
20.00 2:21:56 7:36 7:36 131 71-145 995 174 106-180 13/19
21.00 2:29:28 7:32 7:32 131 70-147 987 174 170-180 14/15
22.00 2:36:50 7:22 7:22 143 132-154 1053 174 170-180 16/12
23.00 2:44:24 7:35 7:35 145 131-154 1099 174 170-178 17/17
24.00 2:51:51 7:27 7:27 151 145-156 1124 175 170-180 18/20
25.00 2:59:22 7:31 7:31 148 129-161 1112 175 172-180 14/16
26.00 3:06:47 7:26 7:26 142 132-150 1055 175 172-182 14/18
26.67 3:11:30 4:43 7:04 134 70-153 946 177 172-186 12/8

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 175 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 4.6% 7:46

  • Cadence Distribution

    176 avge / 186 max Stride Length: 128cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 175 26.6 3:11:16 7:11
    Walk 0.1 96 0 13 9:08
    Still 0.0 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:21 5:28 63.24% More
    800m 3:01 6:04 67.57% More
    1km 3:49 6:09 69.43% More
    Mile 6:41 6:41 67.38% More
    5k 21:05 6:47 72.76% More
    5 miles 34:02 6:48 73.55% More
    10k 42:20 6:49 73.92% More
    10 miles 1:08:45 6:52 75.34% More
    Half 1:30:54 6:56 75.42% More
    20 miles 2:21:56 7:06 75.96% More
    Mara 3:08:20 7:11 76.33% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:42 5:42 79.03
    5km 19:11 6:10 79.97
    5M 31:56 6:23 78.40
    10km 40:17 6:29 77.69
    10M 1:07:02 6:42 77.26
    Half 1:29:30 6:50 76.02
    20M 2:20:45 7:02 76.59
    Mara 3:07:53 7:10 76.51
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