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Sun 23rd Mar 2025 at 10:59am by Craig

Run > Race
  • Time
    30:23
  • Miles
    5.02
  • Min/mi
    6:03
  • Pacing
    90.2%
  • WAVA
    76.14
  • Stride(cm)
    145
  • Cals
    582
  • Watts
    511
  • Cadence
    184
  • BPM
    175
  • %MHR
    94.3
  • B/mi
    1062
  • Asc(m)
    64
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Highworth 5

Decent race. I was managing to maintain a pace of around 5.45mm for the first 3.5 miles. Feeling good, but working hard for it. There was a HUGE hill between 3.5-4.5 miles which killed my pace and any chance of a PB, or even getting sub 30.

Overall I was pretty pleased with my run, but my quads were pretty trashed the day after.

TTP

EL = 391

1) 1mi - 5:52(5:52/mi) 170/175bpm [996b/mi] 108cal 497/579W
2) 1mi - 5:45(5:45/mi) 175/177bpm [1005b/mi] 111cal 511/570W
3) 1mi - 5:48(5:48/mi) 176/179bpm [1021b/mi] 112cal 516/662W
4) 1mi - 6:06(6:06/mi) 178/180bpm [1086b/mi] 119cal 512/573W
5) 1mi - 6:47(6:47/mi) 177/182bpm [1201b/mi] 130cal 512/781W
6) 0.02mi - 5(4:43/mi) 183/183bpm [863b/mi] 2cal 809/824W
5:52 5:45 5:48 6:06 6:47 5

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.
0.25 1:21 1:21 5:24 158 114-169 852 190 186-214 493 71-579 0/8
0.50 2:49 1:28 5:52 172 170-173 1008 185 182-188 491 454-562 1/2
0.75 4:19 1:30 5:59 173 172-175 1035 185 182-186 485 442-520 2/1
1.00 5:51 1:33 6:11 175 174-175 1083 184 182-186 522 489-551 6/0
1.25 7:20 1:28 5:54 174 173-175 1026 184 182-186 509 489-528 0/3
1.50 8:45 1:25 5:42 175 173-176 996 185 184-188 502 431-536 0/9
1.75 10:11 1:26 5:42 175 175-175 999 185 184-186 524 482-570 0/6
2.00 11:36 1:25 5:40 175 174-177 992 185 182-188 511 461-549 4/6
2.25 13:07 1:31 6:03 178 177-179 1078 184 180-186 555 503-662 1/4
2.50 14:31 1:24 5:37 177 175-178 993 183 178-184 508 470-539 0/20
2.75 15:56 1:25 5:39 174 172-175 982 181 178-184 487 384-556 0/7
3.00 17:24 1:29 5:54 176 175-179 1040 183 180-188 509 492-566 2/1
3.25 18:56 1:32 6:08 179 179-180 1097 184 182-186 536 504-573 4/1
3.50 20:25 1:28 5:54 178 177-179 1049 185 184-186 501 458-548 2/5
3.75 21:56 1:32 6:07 177 175-178 1082 188 184-190 510 463-552 2/0
4.00 23:30 1:34 6:17 178 178-179 1119 186 174-190 500 463-555 6/0
4.25 25:24 1:53 7:34 178 177-179 1346 178 172-186 515 474-559 21/0
4.50 27:14 1:50 7:20 177 175-178 1297 177 174-180 539 498-613 13/0
4.75 28:52 1:39 6:35 177 177-178 1165 180 176-182 481 453-514 5/1
5.00 30:17 1:25 5:39 178 176-182 1005 186 178-206 508 460-781 4/3
5.02 30:23 6 5:16 183 183-183 963 196 192-200 809 795-824 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    175 avge / 183 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    49 2.1% 6:36

  • Cadence Distribution

    184 avge / 214 max Stride Length: 145cm

  • Power Distribution

    511W (824 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:20 5:22 60.23% More
    800m 2:47 5:36 67.20% More
    1km 3:31 5:39 70.14% More
    Mile 5:44 5:44 73.74% More
    5k 18:03 5:49 78.43% More
    5 miles 30:16 6:03 76.09% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:16 5:16 80.29
    5km 18:03 5:49 78.42
    5M 30:15 6:03 76.15
    10km 38:18 6:10 75.04
    10M 1:04:12 6:25 73.42
    Half 1:26:04 6:34 72.22
    20M 2:16:13 6:49 71.28
    Mara 3:02:37 6:58 71.02

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