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Sun 12th May 2024 at 8:31am by ptr_runner

Run > Race
  • v warm
  • Time
    3:57:24
  • Miles
    26.69
  • Min/mi
    8:54
  • Pacing
    81%
  • WAVA
    52.46
  • Stride(cm)
    110
  • Cals
    2617
  • Cadence
    165
  • BPM
    164
  • %MHR
    85.5
  • B/mi
    1460
  • Asc(m)
    202
  • Surface
    Road

Notes & Comments

4 comments
Day 942. Another example of how not to (Regensburg) marathon.

Blog to follow tomorrow.

1) 2.02km - 10:18(5:06/km) 149/157bpm [761b/km] 127cal 11.75/12.8kmph
2) 1km - 5:10(5:09/km) 155/164bpm [798b/km] 65cal 11.66/12.36kmph
3) 1.1km - 5:39(5:09/km) 155/163bpm [798b/km] 70cal 11.66/13.37kmph
4) 1.05km - 5:11(4:55/km) 160/168bpm [787b/km] 67cal 12.19/12.26kmph
5) 3.07km - 15:35(5:05/km) 160/168bpm [813b/km] 200cal 11.81/13.71kmph
6) 1.97km - 10:22(5:15/km) 163/168bpm [856b/km] 132cal 11.42/13.77kmph
7) 1.06km - 5:10(4:52/km) 165/173bpm [802b/km] 67cal 12.34/13.1kmph
8) 2.02km - 10:02(4:59/km) 169/174bpm [841b/km] 137cal 12.06/13.2kmph
9) 1.01km - 5:06(5:02/km) 168/172bpm [846b/km] 69cal 11.92/12.7kmph
10) 1.02km - 5:08(5:01/km) 169/173bpm [848b/km] 69cal 11.96/13.23kmph
11) 1.04km - 5:13(5:00/km) 169/172bpm [846b/km] 70cal 11.98/12.53kmph
12) 1.02km - 5:08(5:03/km) 169/173bpm [853b/km] 67cal 11.89/12.7kmph
13) 1.04km - 5:16(5:06/km) 170/175bpm [866b/km] 68cal 11.78/13kmph
14) 1.01km - 5:10(5:06/km) 171/174bpm [871b/km] 69cal 11.78/12.6kmph
15) 1.02km - 5:10(5:04/km) 171/173bpm [866b/km] 66cal 11.84/12.83kmph
16) 1km - 5:14(5:14/km) 171/173bpm [894b/km] 66cal 11.47/11.99kmph
17) 1.01km - 5:16(5:11/km) 172/177bpm [893b/km] 70cal 11.56/13.91kmph
18) 1km - 5:18(5:17/km) 173/177bpm [915b/km] 70cal 11.35/12.5kmph
19) 1.02km - 5:16(5:12/km) 174/177bpm [903b/km] 71cal 11.56/13.07kmph
20) 1.05km - 5:18(5:04/km) 175/178bpm [886b/km] 71cal 11.85/13.47kmph
21) 1.08km - 5:44(5:19/km) 171/175bpm [909b/km] 70cal 11.29/19.45kmph
22) 5km - 28:21(5:40/km) 169/174bpm [958b/km] 316cal 10.58/13.54kmph
23) 0.91km - 6:01(6:39/km) 165/171bpm [1097b/km] 56cal 9.03/11.46kmph
24) 1.14km - 8:04(7:03/km) 152/162bpm [1073b/km] 46cal 8.5/11.32kmph
25) 3.99km - 25:32(6:24/km) 161/167bpm [1031b/km] 184cal 9.37/13.07kmph
26) 2.08km - 13:19(6:24/km) 161/166bpm [1031b/km] 102cal 9.37/11.92kmph
27) 2km - 13:10(6:35/km) 158/165bpm [1041b/km] 89cal 9.11/10.71kmph
28) 1.03km - 6:09(5:59/km) 163/167bpm [974b/km] 53cal 10.04/10.68kmph
29) 0.21km - 1:07(5:22/km) 166/168bpm [892b/km] 10cal 11.16/10.88kmph
10:18 5:10 5:39 5:11 15:35 10:22 5:10 10:02 5:06 5:08 5:13 5:08 5:16 5:10 5:10 5:14 5:16 5:18 5:16 5:18 5:44 28:21 6:01 8:04 25:32 13:19 13:10 6:09 1:07
usc215
congrats for sub 4h!
Velociraptor
Well done! Will await blog.
Jaks
Well done 👏 Also awaiting blog 😁
Bowman 🇸🇪
Well done!

Pace

12% 13% 20% 42% 13%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:15 8:15 8:15 148 70-156 1221 173 166-184 33/29
2.00 16:27 8:12 8:12 155 147-164 1272 169 166-176 29/31
3.00 24:32 8:05 8:05 157 71-168 1269 169 166-176 25/26
4.00 32:32 8:00 8:00 158 153-164 1265 168 166-172 27/31
5.00 40:44 8:12 8:12 162 156-168 1328 168 154-186 32/30
6.00 49:10 8:26 8:26 163 70-168 1375 168 166-172 29/30
7.00 57:21 8:10 8:10 164 70-173 1340 169 138-180 24/23
8.00 1:05:18 7:57 7:57 168 165-174 1336 168 166-172 26/25
9.00 1:13:25 8:07 8:07 168 69-174 1364 168 166-174 27/29
10.00 1:21:30 8:05 8:05 169 165-173 1367 168 136-180 31/27
11.00 1:29:40 8:10 8:10 169 70-175 1380 166 112-176 25/28
12.00 1:37:45 8:05 8:05 170 166-174 1374 168 166-172 25/24
13.00 1:46:03 8:18 8:18 171 168-173 1420 167 132-172 31/26
14.00 1:54:27 8:24 8:24 172 68-177 1445 168 132-176 28/29
15.00 2:02:50 8:22 8:22 173 70-177 1448 167 160-170 26/28
16.00 2:11:05 8:16 8:16 175 172-178 1446 168 158-180 26/31
17.00 2:19:40 8:34 8:34 171 70-175 1466 166 120-180 25/24
18.00 2:28:50 9:10 9:10 170 164-174 1559 165 120-176 28/27
19.00 2:38:04 9:14 9:14 169 161-172 1560 165 118-178 25/25
20.00 2:47:28 9:24 9:24 169 164-171 1589 167 164-172 31/26
21.00 2:58:56 11:28 11:28 154 127-170 1766 150 104-180 22/24
22.00 3:08:56 10:00 10:00 162 155-166 1621 163 122-174 24/24
23.00 3:20:07 11:11 11:11 158 138-167 1766 156 94-182 19/24
24.00 3:29:21 9:14 9:14 164 160-166 1515 167 164-172 26/23
25.00 3:40:14 10:53 10:53 159 149-165 1730 157 92-180 23/22
26.00 3:50:47 10:33 10:33 158 145-164 1668 160 122-182 24/26
26.69 3:57:24 6:37 9:33 164 160-168 1566 167 166-170 17/16

Heart

164/178max
  • Show Beats/Mile

Elevation

Asc 202m, Range 15m, Flat prediction 3:57:24
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

165 (186 max) Stride Length: 110cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 92.6 168 25.6 3:39:49 8:35
Walk 7.2 125 1.1 17:03 15:46
Still 0.2 - - 32 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:50 7:24 39.72% More
800m 3:48 7:39 44.31% More
1km 4:48 7:43 46.02% More
Mile 7:47 7:47 49.04% More
5k 24:50 8:00 52.07% More
5 miles 40:12 8:02 52.62% More
10k 50:08 8:04 52.83% More
10 miles 1:21:12 8:07 53.98% More
Half 1:46:46 8:09 54.37% More
20 miles 2:47:28 8:22 54.50% More
Mara 3:52:45 8:53 52.29% More

Predictions

Dist Time Per Mile WAVA
1M 4:42 4:42 81.15
5km 18:13 5:52 70.99
5M 32:09 6:26 65.79
10km 41:40 6:42 63.57
10M 1:13:32 7:21 59.60
Half 1:41:31 7:45 56.74
20M 2:48:13 8:25 54.26
Mara 3:52:12 8:52 52.41

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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