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Sun 1st Dec 2024 at 8:35am by Sampson

Run > Race
  • Amazing
  • warm
  • Time
    3:02:02
  • Miles
    26.51
  • Min/mi
    6:52
  • Pacing
    95.6%
  • WAVA
    67.13
  • Stride(cm)
    133
  • Cals
    2764
  • Watts
    370
  • Cadence
    176
  • BPM
    177
  • %MHR
    91
  • B/mi
    1219
  • Asc(m)
    153
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

1) 1km - 4:26(4:26/km) 110/125bpm [488b/km] 44cal 349/384W
2) 1km - 4:08(4:08/km) 117/130bpm [484b/km] 42cal 390/438W
3) 1km - 4:24(4:24/km) 148/178bpm [651b/km] 56cal 351/389W
4) 1km - 4:12(4:12/km) 176/181bpm [740b/km] 64cal 371/401W
5) 1km - 4:13(4:13/km) 178/186bpm [750b/km] 65cal 361/392W
6) 1km - 4:14(4:14/km) 185/190bpm [783b/km] 68cal 372/445W
7) 1km - 4:12(4:12/km) 185/189bpm [778b/km] 67cal 381/431W
8) 1km - 4:04(4:04/km) 187/190bpm [760b/km] 67cal 385/410W
9) 1km - 4:11(4:11/km) 185/188bpm [775b/km] 67cal 379/408W
10) 1km - 4:10(4:10/km) 185/188bpm [772b/km] 67cal 369/391W
11) 1km - 4:23(4:23/km) 180/189bpm [789b/km] 68cal 359/408W
12) 1km - 4:13(4:13/km) 185/188bpm [780b/km] 68cal 380/403W
13) 1km - 4:10(4:10/km) 183/188bpm [761b/km] 66cal 373/396W
14) 1km - 4:09(4:09/km) 183/186bpm [759b/km] 66cal 367/379W
15) 1km - 4:16(4:16/km) 180/184bpm [767b/km] 66cal 374/398W
16) 1km - 4:12(4:12/km) 178/183bpm [748b/km] 64cal 370/390W
17) 1km - 4:10(4:10/km) 178/184bpm [741b/km] 64cal 375/414W
18) 1km - 4:18(4:18/km) 179/183bpm [770b/km] 65cal 385/438W
19) 1km - 4:08(4:08/km) 181/183bpm [748b/km] 64cal 376/405W
20) 1km - 4:12(4:12/km) 176/185bpm [740b/km] 63cal 373/460W
21) 1km - 4:13(4:13/km) 180/184bpm [759b/km] 65cal 372/440W
22) 1km - 4:10(4:10/km) 181/187bpm [755b/km] 65cal 383/453W
23) 1km - 4:15(4:15/km) 182/186bpm [773b/km] 66cal 381/436W
24) 1km - 4:20(4:20/km) 176/186bpm [762b/km] 64cal 366/422W
25) 1km - 4:16(4:16/km) 176/183bpm [751b/km] 64cal 381/487W
26) 1km - 4:19(4:19/km) 180/184bpm [777b/km] 66cal 365/395W
27) 1km - 4:24(4:24/km) 177/182bpm [779b/km] 66cal 370/444W
28) 1km - 4:13(4:13/km) 181/187bpm [763b/km] 65cal 366/424W
29) 1km - 4:12(4:12/km) 180/187bpm [757b/km] 64cal 367/416W
30) 1km - 4:16(4:16/km) 180/184bpm [769b/km] 65cal 367/454W
31) 1km - 4:12(4:12/km) 181/185bpm [760b/km] 65cal 385/472W
32) 1km - 4:11(4:11/km) 182/185bpm [761b/km] 65cal 385/442W
33) 1km - 4:11(4:11/km) 186/189bpm [779b/km] 67cal 384/464W
34) 1km - 4:23(4:23/km) 184/187bpm [808b/km] 69cal 352/393W
35) 1km - 4:20(4:20/km) 182/188bpm [789b/km] 67cal 372/461W
36) 1km - 4:18(4:18/km) 186/189bpm [801b/km] 69cal 363/466W
37) 1km - 4:13(4:13/km) 187/189bpm [789b/km] 68cal 378/488W
38) 1km - 4:18(4:18/km) 183/188bpm [786b/km] 67cal 359/390W
39) 1km - 4:23(4:23/km) 183/188bpm [801b/km] 68cal 357/393W
40) 1km - 4:18(4:18/km) 186/190bpm [801b/km] 68cal 358/497W
41) 1km - 4:26(4:26/km) 179/186bpm [793b/km] 66cal 349/387W
42) 1km - 4:38(4:38/km) 181/189bpm [838b/km] 69cal 328/343W
43) 0.67km - 3:07(4:38/km) 179/186bpm [829b/km] 45cal 337/413W
4:26 4:08 4:24 4:12 4:13 4:14 4:12 4:04 4:11 4:10 4:23 4:13 4:10 4:09 4:16 4:12 4:10 4:18 4:08 4:12 4:13 4:10 4:15 4:20 4:16 4:19 4:24 4:13 4:12 4:16 4:12 4:11 4:11 4:23 4:20 4:18 4:13 4:18 4:23 4:18 4:26 4:38 3:07
tipsku
Congratulations on the massive PB
roberton
Massive congratulations. Not quite under 3 hours, but a huuuuge PB, and an amazing time for anyone. Hope you feel so proud of the run and this year's training.
Velociraptor
Well done 😀 That pesky extra quarter of a mile!
mr d
Great effort. Well done.
TeeBee
Amazing!
allmatthew
A really great run - the progress you've made over the last year has been sensational and inspiring in equal measure.

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 6:56 6:56 6:56 110 97-125 763 177 116-186 365 58-438 9/5
2.00 13:51 6:55 6:55 147 114-178 1016 179 172-186 363 254-431 7/8
3.00 20:39 6:48 6:48 177 167-186 1204 179 174-188 370 330-401 4/10
4.00 27:26 6:47 6:47 184 172-190 1247 178 174-186 377 341-445 9/9
5.00 34:05 6:39 6:39 187 183-190 1243 176 170-186 383 330-418 10/11
6.00 40:48 6:43 6:43 185 181-188 1244 174 168-180 375 344-408 8/14
7.00 47:43 6:55 6:55 182 166-189 1259 175 172-188 366 117-408 9/5
8.00 54:29 6:45 6:45 184 178-188 1244 178 170-190 375 338-399 9/4
9.00 1:01:14 6:45 6:45 183 174-188 1235 175 170-188 368 359-397 4/6
10.00 1:08:00 6:46 6:46 179 168-184 1211 174 166-178 373 350-398 6/6
11.00 1:14:50 6:50 6:50 178 169-183 1215 173 166-178 380 346-438 12/6
12.00 1:21:34 6:44 6:44 179 167-183 1205 175 170-186 371 327-412 5/15
13.00 1:28:18 6:44 6:44 179 167-185 1206 176 170-184 378 336-460 15/10
14.00 1:35:03 6:45 6:45 181 174-187 1221 175 172-180 385 351-453 17/8
15.00 1:42:00 6:57 6:57 178 165-186 1238 178 172-190 368 307-422 16/18
16.00 1:48:53 6:53 6:53 178 165-184 1225 177 170-188 373 285-487 16/11
17.00 1:55:53 7:00 7:00 178 167-183 1246 176 170-182 372 315-444 19/11
18.00 2:02:39 6:46 6:46 181 172-187 1225 176 172-188 371 316-416 9/19
19.00 2:09:28 6:49 6:49 180 171-185 1228 179 174-186 370 281-472 21/14
20.00 2:16:13 6:45 6:45 182 175-187 1228 176 170-184 386 326-442 15/8
21.00 2:23:05 6:52 6:52 185 179-189 1272 174 168-178 371 341-464 6/14
22.00 2:30:02 6:57 6:57 184 174-189 1279 176 172-184 370 281-461 19/9
23.00 2:36:56 6:54 6:54 186 183-189 1283 176 174-184 367 280-488 10/17
24.00 2:43:52 6:55 6:55 183 172-188 1266 176 172-182 364 338-393 7/13
25.00 2:50:51 7:00 7:00 186 175-190 1301 176 170-184 357 330-497 8/9
26.00 2:58:10 7:19 7:19 179 171-189 1308 175 170-180 339 314-373 2/13
26.51 3:02:01 3:51 7:30 180 167-186 1351 173 168-178 332 270-413 6/9

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    177 avge / 190 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 1.9% 6:54

  • Cadence Distribution

    176 avge / 190 max Stride Length: 133cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 176 26.5 3:02:00 6:52
    Walk 0.0 116 0 1 7:48

  • Power Distribution

    370W (497 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:36 6:25 46.84% More
    800m 3:15 6:32 52.52% More
    1km 4:03 6:32 55.53% More
    Mile 6:36 6:36 59.33% More
    5k 20:51 6:43 63.03% More
    5 miles 33:44 6:45 63.52% More
    10k 41:56 6:45 63.79% More
    10 miles 1:07:34 6:45 64.78% More
    Half 1:28:42 6:46 65.53% More
    20 miles 2:15:58 6:48 66.31% More
    Mara 2:59:36 6:51 67.10% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:38 5:38 69.59
    5km 18:46 6:02 70.01
    5M 31:04 6:13 68.96
    10km 39:07 6:18 68.39
    10M 1:04:46 6:29 67.58
    Half 1:26:14 6:35 66.86
    20M 2:15:02 6:45 66.77
    Mara 2:59:47 6:52 67.03

Bespoke Fields

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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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