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Sun 17th Nov 2024 at 8:00am by IanS

Run > Race
  • Time
    7:54:09
  • Miles
    32.06
  • Min/mi
    14:47
  • Pacing
    48.7%
  • WAVA
    41.10
  • Stride(cm)
    81
  • Cals
    3975
  • Watts
    203
  • Cadence
    134
  • BPM
    124
  • %MHR
    71.3
  • B/mi
    1836
  • Asc(m)
    1193
  • Hillscore
    106
  • Surface
    Trail

Notes & Comments

Tweed Valley Ultra for third time. No a great run but still finished in daylight and an hour quicker than last year

==========================
1) 1mi - 12:27(12:27/mi) 135/146bpm [1680b/mi] 153cal 286/396W
2) 1mi - 15:17(15:17/mi) 127/138bpm [1942b/mi] 164cal 223/339W
3) 1mi - 13:42(13:42/mi) 130/137bpm [1780b/mi] 151cal 238/381W
4) 1mi - 11:29(11:29/mi) 129/136bpm [1481b/mi] 124cal 233/375W
5) 1mi - 10:14(10:14/mi) 125/131bpm [1279b/mi] 102cal 241/347W
6) 1mi - 9:57(9:57/mi) 132/138bpm [1313b/mi] 118cal 272/374W
7) 1mi - 9:43(9:43/mi) 138/141bpm [1342b/mi] 126cal 300/311W
8) 1mi - 11:24(11:24/mi) 134/142bpm [1527b/mi] 124cal 248/302W
9) 1mi - 16:06(16:06/mi) 122/140bpm [1965b/mi] 124cal 170/339W
10) 1mi - 17:09(17:09/mi) 127/140bpm [2178b/mi] 144cal 195/411W
11) 1mi - 13:59(13:59/mi) 128/136bpm [1790b/mi] 121cal 189/299W
12) 1mi - 12:43(12:43/mi) 125/134bpm [1590b/mi] 102cal 190/273W
13) 1mi - 12:41(12:41/mi) 129/137bpm [1637b/mi] 114cal 213/330W
14) 1mi - 19:38(19:38/mi) 119/140bpm [2337b/mi] 135cal 164/322W
15) 1mi - 22:01(22:01/mi) 132/148bpm [2907b/mi] 203cal 163/348W
16) 1mi - 18:28(18:28/mi) 133/150bpm [2456b/mi] 165cal 173/281W
17) 1mi - 11:30(11:30/mi) 128/135bpm [1472b/mi] 91cal 206/293W
18) 1mi - 10:18(10:18/mi) 127/137bpm [1309b/mi] 92cal 224/299W
19) 1mi - 13:57(13:57/mi) 117/131bpm [1633b/mi] 90cal 161/286W
20) 1mi - 13:02(13:02/mi) 124/133bpm [1616b/mi] 106cal 203/308W
21) 1mi - 16:09(16:09/mi) 122/140bpm [1970b/mi] 116cal 153/373W
22) 1mi - 15:44(15:44/mi) 127/153bpm [1997b/mi] 127cal 162/324W
23) 1mi - 23:42(23:42/mi) 119/151bpm [2821b/mi] 145cal 101/280W
24) 1mi - 14:46(14:46/mi) 130/150bpm [1919b/mi] 122cal 170/304W
25) 1mi - 14:31(14:31/mi) 115/131bpm [1670b/mi] 110cal 182/305W
26) 1mi - 15:46(15:46/mi) 120/142bpm [1891b/mi] 111cal 162/320W
27) 1mi - 15:59(15:59/mi) 112/129bpm [1790b/mi] 103cal 153/282W
28) 1mi - 15:10(15:10/mi) 116/132bpm [1760b/mi] 108cal 172/287W
29) 1mi - 17:03(17:03/mi) 119/127bpm [2030b/mi] 120cal 173/268W
30) 1mi - 18:23(18:23/mi) 121/142bpm [2225b/mi] 152cal 181/306W
31) 1mi - 16:46(16:46/mi) 112/128bpm [1877b/mi] 105cal 134/254W
32) 1mi - 13:49(13:49/mi) 116/128bpm [1603b/mi] 100cal 173/295W
33) 0.06mi - 35(10:13/mi) 122/124bpm [1247b/mi] 7cal 293/326W
12:27 15:17 13:42 11:29 10:14 9:57 9:43 11:24 16:06 17:09 13:59 12:43 12:41 19:38 22:01 18:28 11:30 10:18 13:57 13:02 16:09 15:44 23:42 14:46 14:31 15:46 15:59 15:10 17:03 18:23 16:46 13:49 35
HappyG(rrr)
Fantastic. Great run. Well done. :-) G
HappyG(rrr)
Fantastic. Great run. Well done. :-) G

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 12:26 12:26 12:26 135 95-146 1679 145 102-170 293 170-396 91/26
2.00 27:43 15:17 15:17 127 105-138 1942 124 86-180 229 77-339 116/9
3.00 41:25 13:41 13:41 130 122-137 1779 133 90-172 241 110-381 59/72
4.00 52:54 11:29 11:29 129 120-136 1481 158 110-190 245 84-375 22/103
5.00 1:03:08 10:14 10:14 125 117-131 1279 163 156-180 241 163-347 10/113
6.00 1:13:05 9:57 9:57 132 123-138 1313 162 142-174 272 150-374 6/9
7.00 1:22:48 9:44 9:44 138 133-141 1342 163 158-168 300 290-311 21/10
8.00 1:34:12 11:24 11:24 134 110-142 1527 151 118-166 252 56-302 99/4
9.00 1:50:20 16:08 16:08 122 94-140 1969 132 82-166 230 4-339 94/12
10.00 2:07:28 17:08 17:08 127 110-140 2176 118 38-174 221 111-411 33/91
11.00 2:21:27 13:59 13:59 128 116-136 1790 142 90-186 200 106-299 22/139
12.00 2:34:09 12:42 12:42 125 111-134 1588 145 86-188 195 48-273 24/28
13.00 2:46:51 12:42 12:42 129 118-137 1638 144 112-194 220 50-330 111/1
14.00 3:06:29 19:38 19:38 119 87-140 2337 123 92-170 219 43-322 139/1
15.00 3:28:30 22:01 22:01 132 110-148 2907 104 80-162 206 42-348 112/2
16.00 3:46:57 18:27 18:27 133 116-150 2454 117 80-170 200 33-281 16/133
17.00 3:58:28 11:31 11:31 128 118-135 1473 155 114-172 212 108-293 0/168
18.00 4:08:47 10:19 10:19 127 98-137 1310 160 122-176 225 65-299 3/77
19.00 4:22:44 13:57 13:57 117 95-131 1633 136 84-176 164 63-286 17/37
20.00 4:35:47 13:02 13:02 124 111-133 1617 141 82-172 204 66-308 17/16
21.00 4:51:55 16:08 16:08 122 103-140 1969 126 106-172 164 38-373 22/21
22.00 5:07:38 15:44 15:44 127 114-153 1997 127 84-170 173 44-324 18/13
23.00 5:31:20 23:42 23:42 119 96-151 2820 129 82-176 163 4-280 14/14
24.00 5:46:06 14:46 14:46 130 116-150 1919 133 30-170 180 41-304 13/12
25.00 6:00:37 14:31 14:31 115 96-131 1670 133 82-174 183 47-305 21/14
26.00 6:16:23 15:46 15:46 120 106-142 1891 129 114-176 172 47-320 15/15
27.00 6:32:22 15:59 15:59 112 100-129 1789 124 116-166 155 93-282 12/10
28.00 6:47:32 15:10 15:10 116 99-132 1760 131 118-180 173 131-287 26/12
29.00 7:04:35 17:03 17:03 119 108-127 2029 118 40-174 181 45-268 103/2
30.00 7:22:59 18:23 18:23 121 105-142 2225 111 86-206 190 43-306 80/6
31.00 7:39:44 16:46 16:46 112 101-128 1877 132 110-220 145 36-254 25/86
32.00 7:53:33 13:49 13:49 116 104-128 1602 144 82-176 175 42-295 7/112
32.06 7:54:09 36 10:37 122 120-124 1295 167 160-174 293 273-326 1/2

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    124 avge / 153 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    368 10.3% 22:00
    181 7.4% 18:03
    180 6.0% 18:02
    170 7.3% 15:53
    75 5.0% 12:28
    31 5.9% 17:07

  • Cadence Distribution

    134 avge / 220 max Stride Length: 81cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 34.8 164 15.3 2:44:50 10:48
    Walk 61.2 116 16.8 4:50:01 17:16
    Still 4.1 - - 19:19 -

  • Power Distribution

    203W (411 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:13 8:54 40.36% More
    800m 4:34 9:11 46.81% More
    1km 5:44 9:14 48.55% More
    Mile 9:22 9:22 50.61% More
    5k 30:40 9:52 52.67% More
    5 miles 51:17 10:15 51.52% More
    10k 1:07:01 10:47 49.32% More
    10 miles 2:04:14 12:25 44.09% More
    Half 2:47:50 12:49 43.24% More
    20 miles 4:35:45 13:47 41.38% More
    Mara 6:19:14 14:28 40.12% More
    50k 7:41:01 14:50 40.59% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:14 9:14 51.31
    5km 33:27 10:46 48.28
    5M 57:26 11:29 46.00
    10km 1:13:31 11:50 44.97
    10M 2:06:14 12:37 43.39
    Half 2:51:33 13:06 41.98
    20M 4:37:25 13:52 41.13
    Mara 6:17:00 14:23 40.36

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