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Sun 1st Sep 2024 at 9:31am by UltraDunc

Run > Race
  • Good
  • Time
    3:37:21
  • Miles
    20.04
  • Min/mi
    10:51
  • Pacing
    77.5%
  • WAVA
    53.13
  • Stride(cm)
    89
  • Cals
    2379
  • Watts
    222
  • Cadence
    167
  • BPM
    141
  • %MHR
    78.5
  • B/mi
    1532
  • Asc(m)
    319
  • Hillscore
    20
  • Surface
    Road

Notes & Comments

1) 1mi - 9:26(9:26/mi) 137/150bpm [1292b/mi] 99cal 251/W 6.36/6.93mph
2) 1mi - 9:25(9:25/mi) 141/146bpm [1327b/mi] 101cal 247/W 6.38/6.6mph
3) 1mi - 9:34(9:34/mi) 143/151bpm [1368b/mi] 108cal 251/W 6.27/6.6mph
4) 1mi - 10:19(10:19/mi) 143/152bpm [1476b/mi] 116cal 230/W 5.81/6.95mph
5) 1mi - 10:00(10:00/mi) 147/154bpm [1470b/mi] 119cal 248/W 6/6.99mph
6) 1mi - 9:19(9:19/mi) 150/156bpm [1398b/mi] 114cal 248/W 6.44/6.93mph
7) 1mi - 10:21(10:21/mi) 145/152bpm [1501b/mi] 118cal 227/W 5.8/6.99mph
8) 1mi - 11:01(11:01/mi) 146/154bpm [1608b/mi] 126cal 227/W 5.45/6.78mph
9) 1mi - 11:08(11:08/mi) 143/150bpm [1593b/mi] 126cal 215/W 5.39/6.5mph
10) 1mi - 12:55(12:55/mi) 138/149bpm [1783b/mi] 131cal 201/W 4.64/6.58mph
11) 1mi - 11:36(11:36/mi) 139/151bpm [1612b/mi] 123cal 219/W 5.17/6.6mph
12) 1mi - 12:14(12:14/mi) 134/147bpm [1640b/mi] 112cal 184/W 4.9/6.66mph
13) 1mi - 11:25(11:25/mi) 139/148bpm [1586b/mi] 124cal 209/W 5.26/6.5mph
14) 1mi - 11:27(11:27/mi) 139/149bpm [1592b/mi] 122cal 201/W 5.24/6.74mph
15) 1mi - 11:10(11:10/mi) 135/147bpm [1506b/mi] 112cal 206/W 5.38/6.54mph
16) 1mi - 10:48(10:48/mi) 142/153bpm [1533b/mi] 121cal 216/W 5.56/6.66mph
17) 1mi - 11:04(11:04/mi) 144/156bpm [1592b/mi] 127cal 217/W 5.42/6.66mph
18) 1mi - 11:26(11:26/mi) 141/148bpm [1612b/mi] 126cal 207/W 5.25/6.6mph
19) 1mi - 11:33(11:33/mi) 139/147bpm [1605b/mi] 125cal 203/W 5.2/6.45mph
20) 1mi - 10:51(10:51/mi) 143/160bpm [1553b/mi] 124cal 215/W 5.53/7.33mph
21) 0.04mi - 20(7:58/mi) 162/163bpm [1290b/mi] 5cal 315/W 7.53/7.71mph
9:26 9:25 9:34 10:19 10:00 9:19 10:21 11:01 11:08 12:55 11:36 12:14 11:25 11:27 11:10 10:48 11:04 11:26 11:33 10:51 20
Bowman 🇸🇪
Nice racing, well done mate!
UltraDunc
Thanks , although 30 minutes slower than last time, but it was 13 years ago! It was good to see how much more work that’s needed on my fitness!!
Bowman 🇸🇪
13 years is quite some time though :)
UltraDunc
So is 30 minutes 🤣
Bowman 🇸🇪
:)

Map
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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 9:25 9:25 9:25 137 95-150 1290 183 180-194 255 208-332 68/14
2.00 18:50 9:25 9:25 141 133-146 1327 182 176-186 246 205-316 10/10
3.00 28:24 9:34 9:34 143 134-151 1367 181 176-186 251 212-304 21/4
4.00 38:43 10:19 10:19 143 125-152 1476 175 64-188 237 80-312 27/24
5.00 48:43 10:00 10:00 147 139-154 1470 173 122-188 248 146-318 8/9
6.00 58:02 9:19 9:19 150 143-156 1398 182 126-190 248 147-277 10/17
7.00 1:08:23 10:21 10:21 145 130-152 1501 169 118-188 226 117-273 17/6
8.00 1:19:24 11:01 11:01 146 132-154 1607 169 54-190 228 47-301 20/3
9.00 1:30:32 11:09 11:09 143 133-150 1593 167 122-188 215 108-285 50/12
10.00 1:43:28 12:55 12:55 138 127-149 1783 148 110-186 201 138-323 22/36
11.00 1:55:03 11:36 11:36 139 128-151 1612 161 120-184 219 136-296 22/35
12.00 2:07:18 12:14 12:14 134 120-147 1640 163 50-186 197 45-273 17/5
13.00 2:18:42 11:25 11:25 139 126-148 1586 162 118-184 209 139-262 20/39
14.00 2:30:10 11:28 11:28 139 114-149 1593 164 58-186 209 58-288 14/23
15.00 2:41:19 11:09 11:09 135 115-147 1506 163 110-188 206 111-277 9/18
16.00 2:52:07 10:48 10:48 142 134-153 1533 168 122-186 216 131-310 22/27
17.00 3:03:11 11:04 11:04 144 132-156 1593 166 54-194 220 50-334 5/16
18.00 3:14:36 11:26 11:26 141 130-148 1611 160 120-186 207 139-267 17/13
19.00 3:26:09 11:32 11:32 139 122-147 1604 161 118-188 203 113-264 4/7
20.00 3:37:01 10:52 10:52 143 131-160 1553 165 114-192 214 121-310 10/19
20.04 3:37:21 20 8:05 163 161-163 1318 192 190-194 320 311-327 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 163 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    44 4.6% 14:19
    28 3.4% 12:58
    23 3.2% 13:24
    16 2.2% 11:40
    16 2.1% 10:42
    14 3.9% 10:37

  • Cadence Distribution

    167 avge / 194 max Stride Length: 89cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 75.6 181 16.8 2:44:15 9:45
    Walk 23.7 122 3.2 51:32 16:05
    Still 0.7 - - 1:34 -

  • Power Distribution

    222W (334 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:12 8:52 40.70% More
    800m 4:33 9:09 47.38% More
    1km 5:43 9:12 49.14% More
    Mile 9:13 9:13 51.85% More
    5k 29:19 9:26 55.57% More
    5 miles 48:37 9:43 54.84% More
    10k 1:00:35 9:45 55.08% More
    10 miles 1:43:24 10:20 53.49% More
    Half 2:19:36 10:39 52.50% More
    20 miles 3:36:53 10:51 53.13% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:17 6:17 76.06
    5km 24:01 7:44 67.85
    5M 42:08 8:26 63.28
    10km 54:29 8:46 61.25
    10M 1:35:35 9:34 57.87
    Half 2:11:31 10:02 55.29
    20M 3:36:50 10:51 53.14
    Mara 4:58:21 11:23 51.50
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