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Sun 7th Jul 2024 at 9:00am by Autumnleaves

Run > Race
  • Good
  • showers
  • breezy
  • Time
    1:25:19
  • Miles
    10.06
  • Min/mi
    8:29
  • Pacing
    94.3%
  • WAVA
    71.19
  • Stride(cm)
    108
  • Cals
    915
  • Watts
    269
  • Cadence
    176
  • BPM
    143
  • %MHR
    77.5
  • B/mi
    1215
  • Asc(m)
    106
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Plan went well - started with the 90 minute pacer and was with the group until mile 4, then decided to push on and run to feel. After halfway I realised I had a good bit left in the tank so pushed as hard as I dared - chip time 1.25.06, 1st LV55 (out of 21). Pleased with that!
1) 1mi - 8:47(8:47/mi) 112/132bpm [983b/mi] 78cal 247/338W
2) 1mi - 8:52(8:52/mi) 130/137bpm [1152b/mi] 88cal 247/311W
3) 1mi - 8:44(8:44/mi) 136/139bpm [1188b/mi] 90cal 251/329W
4) 1mi - 9:01(9:01/mi) 143/146bpm [1289b/mi] 97cal 282/358W
5) 1mi - 8:27(8:27/mi) 146/148bpm [1234b/mi] 91cal 258/301W
6) 1mi - 8:13(8:13/mi) 146/149bpm [1200b/mi] 89cal 259/309W
7) 1mi - 8:16(8:16/mi) 151/155bpm [1249b/mi] 93cal 290/365W
8) 1mi - 8:19(8:19/mi) 155/157bpm [1290b/mi] 95cal 289/331W
9) 1mi - 8:10(8:10/mi) 159/161bpm [1297b/mi] 95cal 281/324W
10) 1mi - 8:08(8:08/mi) 159/161bpm [1294b/mi] 95cal 283/316W
11) 0.06mi - 22(6:39/mi) 161/162bpm [1071b/mi] 4cal 334/363W
8:47 8:52 8:44 9:01 8:27 8:13 8:16 8:19 8:10 8:08 22
EvilPixie
Great pacing well done 👍
Velociraptor
Very well done :) And excellent WAVA!
Cheeky’s Dad
Got your silver standard and then some! Well done
northernslowcoach
Fabulous star
Ness
Well done :)
RRR-CAZ 🇬🇧
Looks good
Autumnleaves
Thanks all - very pleased!
Corrah
That’s absolutely brilliant, well done xx
.B.
Fabulous, well done :)

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 4:28 4:28 8:56 99 59-112 884 171 82-178 251 45-338 5/7
1.00 8:46 4:18 8:37 125 113-132 1077 177 174-180 244 211-260 0/13
1.50 13:09 4:23 8:46 128 123-133 1121 176 174-180 233 198-255 1/19
2.00 17:38 4:29 8:58 131 123-137 1174 174 168-178 260 242-311 5/5
2.50 21:59 4:22 8:43 137 134-139 1195 174 172-178 259 244-329 6/7
3.00 26:22 4:22 8:45 136 132-138 1189 174 172-178 244 209-270 2/12
3.50 30:56 4:35 9:09 143 134-146 1309 175 170-180 284 254-358 19/1
4.00 35:23 4:26 8:52 144 142-146 1278 173 170-176 280 265-307 8/3
4.50 39:43 4:21 8:41 145 142-147 1260 174 170-178 257 227-301 10/4
5.00 43:50 4:06 8:13 146 144-148 1199 177 174-178 258 244-287 0/10
5.50 47:58 4:09 8:17 146 145-148 1210 176 174-178 260 244-279 2/8
6.00 52:03 4:04 8:09 146 143-149 1190 176 174-180 258 219-309 2/12
6.50 56:11 4:08 8:17 149 145-152 1233 176 172-180 285 244-365 11/11
7.00 1:00:19 4:08 8:16 153 151-155 1265 176 174-180 295 237-358 11/7
7.50 1:04:30 4:11 8:21 154 152-155 1287 177 174-180 290 243-325 16/3
8.00 1:08:38 4:09 8:17 155 152-157 1285 176 172-180 289 269-331 8/5
8.50 1:12:43 4:04 8:09 157 154-160 1279 178 174-180 277 257-302 9/2
9.00 1:16:48 4:05 8:10 160 159-161 1308 178 174-184 286 231-324 10/3
9.50 1:20:53 4:05 8:11 159 156-161 1300 177 176-180 285 249-316 6/5
10.00 1:24:56 4:03 8:05 159 157-161 1286 178 176-184 282 255-308 6/2
10.06 1:25:19 23 6:58 161 160-162 1121 183 182-186 334 308-363 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 162 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    33 1.8% 9:04
    20 2.4% 8:40

  • Cadence Distribution

    176 avge / 186 max Stride Length: 108cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 175 10 1:25:13 8:29
    Walk 0.1 88 0 6 13:58

  • Power Distribution

    269W (365 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 25 6:45 52.28% More
    200m 54 7:13 53.94% More
    400m 1:54 7:38 54.50% More
    800m 3:56 7:56 59.01% More
    1km 4:58 7:59 60.90% More
    Mile 8:04 8:04 63.31% More
    5k 25:26 8:11 70.14% More
    5 miles 41:02 8:12 71.12% More
    10k 51:24 8:16 71.15% More
    10 miles 1:24:46 8:29 71.25% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:45 6:45 75.66
    5km 23:28 7:33 76.04
    5M 39:34 7:55 73.75
    10km 50:15 8:05 72.78
    10M 1:24:45 8:29 71.26
    Half 1:54:02 8:42 69.26
    20M 3:01:32 9:05 68.67
    Mara 4:04:14 9:19 67.74

Bespoke Fields

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Pace (type)

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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