Sun 21st Apr 2024 at 7:30am by Mark J 🇳🇿
Run > Race
-
Time
3:12:24
-
Miles
26.22
-
Min/mi
7:20
-
Pacing
95.7%
-
WAVA
74.78
-
Stride(cm)
128
-
Cals
2593
-
Watts
262
-
Cadence
171
-
BPM
147
-
%MHR
85.4
-
B/mi
1077
-
Asc(m)
43
-
Surface
Road
Notes & Comments
16 comments
1) 1km - 4:33(4:33/km) 138/149bpm [627b/km] 53cal 264/W 13.19/14.52kmph
2) 1km - 4:29(4:29/km) 148/149bpm [663b/km] 58cal 274/W 13.38/14.4kmph
3) 1km - 4:29(4:29/km) 143/150bpm [642b/km] 54cal 272/W 13.38/14.17kmph
4) 1km - 4:20(4:20/km) 145/148bpm [628b/km] 56cal 274/W 13.85/14.01kmph
5) 1km - 4:23(4:23/km) 146/148bpm [639b/km] 57cal 275/W 13.69/13.95kmph
6) 1km - 4:29(4:29/km) 146/149bpm [654b/km] 58cal 270/W 13.38/13.79kmph
7) 1km - 4:23(4:23/km) 148/149bpm [650b/km] 59cal 272/W 13.69/14.06kmph
8) 1km - 4:31(4:31/km) 147/149bpm [665b/km] 60cal 267/W 13.28/13.79kmph
9) 1km - 4:32(4:32/km) 147/149bpm [666b/km] 60cal 267/W 13.23/13.74kmph
10) 1km - 4:28(4:28/km) 148/149bpm [660b/km] 59cal 265/W 13.43/13.74kmph
11) 1km - 4:23(4:23/km) 148/151bpm [649b/km] 59cal 274/W 13.69/14.06kmph
12) 1km - 4:36(4:36/km) 150/155bpm [689b/km] 61cal 268/W 13.04/13.95kmph
13) 1km - 4:28(4:28/km) 148/151bpm [661b/km] 60cal 267/W 13.43/13.59kmph
14) 1km - 4:24(4:24/km) 149/154bpm [655b/km] 59cal 273/W 13.64/14.01kmph
15) 1km - 4:24(4:24/km) 148/152bpm [652b/km] 59cal 272/W 13.64/14.17kmph
16) 1km - 4:26(4:26/km) 149/151bpm [662b/km] 60cal 272/W 13.53/13.74kmph
17) 1km - 4:34(4:34/km) 148/150bpm [675b/km] 61cal 266/W 13.14/13.53kmph
18) 1km - 4:33(4:33/km) 148/154bpm [674b/km] 60cal 267/W 13.19/13.43kmph
19) 1km - 4:33(4:33/km) 150/154bpm [684b/km] 58cal 263/W 13.19/13.48kmph
20) 1km - 4:32(4:32/km) 143/148bpm [648b/km] 58cal 263/W 13.23/13.48kmph
21) 1km - 4:31(4:31/km) 141/143bpm [636b/km] 59cal 266/W 13.28/13.59kmph
22) 1km - 4:32(4:32/km) 149/155bpm [676b/km] 59cal 267/W 13.23/13.53kmph
23) 1km - 4:36(4:36/km) 150/153bpm [689b/km] 57cal 258/W 13.04/13.28kmph
24) 1km - 4:31(4:31/km) 149/152bpm [674b/km] 58cal 264/W 13.28/13.43kmph
25) 1km - 4:37(4:37/km) 151/158bpm [696b/km] 58cal 259/W 13/13.43kmph
26) 1km - 4:36(4:36/km) 145/156bpm [667b/km] 58cal 260/W 13.04/13.33kmph
27) 1km - 4:40(4:40/km) 153/157bpm [714b/km] 58cal 258/W 12.86/13.38kmph
28) 1km - 4:31(4:31/km) 151/151bpm [682b/km] 62cal 267/W 13.28/13.9kmph
29) 1km - 4:36(4:36/km) 150/151bpm [689b/km] 63cal 262/W 13.04/13.79kmph
30) 1km - 4:33(4:33/km) 149/151bpm [678b/km] 61cal 263/W 13.19/13.79kmph
31) 1km - 4:35(4:35/km) 150/152bpm [687b/km] 63cal 262/W 13.09/14.52kmph
32) 1km - 4:29(4:29/km) 150/152bpm [672b/km] 61cal 269/W 13.38/14.28kmph
33) 1km - 4:33(4:33/km) 151/152bpm [686b/km] 63cal 264/W 13.19/14.12kmph
34) 1km - 4:35(4:35/km) 151/152bpm [693b/km] 63cal 262/W 13.09/13.59kmph
35) 1km - 4:44(4:44/km) 150/152bpm [709b/km] 64cal 256/W 12.68/13.64kmph
36) 1km - 4:42(4:42/km) 149/151bpm [701b/km] 63cal 255/W 12.77/13.43kmph
37) 1km - 4:48(4:48/km) 149/152bpm [716b/km] 65cal 253/W 12.5/13.23kmph
38) 1km - 4:46(4:46/km) 150/151bpm [716b/km] 65cal 253/W 12.59/13.09kmph
39) 1km - 4:51(4:51/km) 149/151bpm [723b/km] 66cal 248/W 12.37/13.14kmph
40) 1km - 4:52(4:52/km) 150/152bpm [731b/km] 66cal 246/W 12.33/12.86kmph
41) 1km - 4:44(4:44/km) 150/152bpm [710b/km] 64cal 253/W 12.68/13.48kmph
42) 1km - 4:47(4:47/km) 151/152bpm [723b/km] 66cal 251/W 12.54/13.19kmph
43) 0.25km - 7:28(29:43/km) 111/155bpm [3299b/km] 62cal 52/W 2.02/16kmph
4:33 4:29 4:29 4:20 4:23 4:29 4:23 4:31 4:32 4:28 4:23 4:36 4:28 4:24 4:24 4:26 4:34 4:33 4:33 4:32 4:31 4:32 4:36 4:31 4:37 4:36 4:40 4:31 4:36 4:33 4:35 4:29 4:33 4:35 4:44 4:42 4:48 4:46 4:51 4:52 4:44 4:47 7:28
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 |
7:16 |
7:16 |
7:16 |
142 84-149 |
1031 |
173 170-176 |
273 130-292 |
24/7 |
2.00 |
14:29 |
7:14 |
7:14 |
145 94-150 |
1048 |
173 168-174 |
274 138-296 |
3/7 |
3.00 |
21:31 |
7:02 |
7:02 |
145 141-148 |
1019 |
173 164-174 |
275 259-293 |
3/6 |
4.00 |
28:39 |
7:08 |
7:08 |
146 144-149 |
1042 |
173 168-176 |
270 262-283 |
3/3 |
5.00 |
35:50 |
7:11 |
7:11 |
147 139-149 |
1055 |
172 168-174 |
270 253-286 |
3/3 |
6.00 |
43:07 |
7:17 |
7:17 |
147 142-149 |
1071 |
172 168-174 |
266 255-275 |
2/3 |
7.00 |
50:11 |
7:04 |
7:04 |
149 146-151 |
1053 |
172 166-174 |
272 250-287 |
5/7 |
8.00 |
57:30 |
7:19 |
7:19 |
149 141-155 |
1091 |
171 154-174 |
267 240-285 |
2/3 |
9.00 |
1:04:34 |
7:04 |
7:04 |
148 141-154 |
1046 |
172 166-178 |
273 252-288 |
2/5 |
10.00 |
1:11:44 |
7:09 |
7:09 |
149 144-152 |
1067 |
172 170-180 |
271 257-298 |
4/2 |
11.00 |
1:19:02 |
7:19 |
7:19 |
148 145-149 |
1082 |
172 166-174 |
266 252-281 |
4/5 |
12.00 |
1:26:24 |
7:22 |
7:22 |
148 141-154 |
1091 |
172 166-174 |
263 247-287 |
5/4 |
13.00 |
1:33:39 |
7:15 |
7:15 |
141 138-145 |
1022 |
172 170-174 |
264 250-280 |
4/7 |
14.00 |
1:41:02 |
7:22 |
7:22 |
149 141-155 |
1099 |
172 170-174 |
265 241-279 |
4/3 |
15.00 |
1:48:21 |
7:19 |
7:19 |
149 145-153 |
1091 |
172 170-174 |
261 241-281 |
2/4 |
16.00 |
1:55:46 |
7:25 |
7:25 |
147 134-158 |
1091 |
172 170-174 |
260 253-286 |
6/4 |
17.00 |
2:03:10 |
7:24 |
7:24 |
152 144-157 |
1125 |
172 170-176 |
261 72-386 |
5/3 |
18.00 |
2:10:31 |
7:20 |
7:20 |
150 144-151 |
1101 |
175 172-178 |
264 246-286 |
2/3 |
19.00 |
2:17:52 |
7:21 |
7:21 |
150 148-152 |
1102 |
175 172-180 |
263 249-290 |
3/4 |
20.00 |
2:25:05 |
7:13 |
7:13 |
150 142-152 |
1083 |
176 174-180 |
268 250-307 |
4/5 |
21.00 |
2:32:29 |
7:24 |
7:24 |
151 149-152 |
1118 |
175 172-178 |
262 246-280 |
2/3 |
22.00 |
2:40:01 |
7:32 |
7:32 |
150 145-152 |
1130 |
174 172-176 |
256 235-287 |
6/4 |
23.00 |
2:47:43 |
7:42 |
7:42 |
149 142-152 |
1146 |
172 168-176 |
253 237-279 |
9/4 |
24.00 |
2:55:26 |
7:43 |
7:43 |
150 148-151 |
1158 |
172 168-176 |
251 240-270 |
6/7 |
25.00 |
3:03:17 |
7:51 |
7:51 |
150 145-152 |
1177 |
173 170-176 |
246 235-262 |
2/2 |
26.00 |
3:10:54 |
7:37 |
7:37 |
150 145-152 |
1143 |
173 170-176 |
253 238-269 |
2/2 |
26.25 |
3:20:51 |
9:57 +1:45
|
39:14 |
115 95-155 |
4511 |
137 66-186 |
182 35-332 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.2 |
172 |
26.2 |
3:15:10 |
7:27 |
Walk |
2.8 |
122 |
0 |
5:40 |
2:56:30 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:44 |
51.34% |
More |
800m |
3:25 |
6:53 |
59.50% |
More |
1km |
4:18 |
6:56 |
61.61% |
More |
Mile |
6:58 |
6:58 |
64.63% |
More |
5k |
21:57 |
7:04 |
69.89% |
More |
5 miles |
35:38 |
7:08 |
70.26% |
More |
10 miles |
1:11:32 |
7:09 |
72.39% |
More |
20 miles |
2:24:53 |
7:15 |
74.41% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:02 |
6:02 |
74.66 |
5km |
20:04 |
6:28 |
76.45 |
5M |
33:13 |
6:39 |
75.37 |
10km |
41:49 |
6:44 |
74.84 |
10M |
1:09:15 |
6:56 |
74.78 |
Half |
1:32:12 |
7:02 |
73.79 |
20M |
2:24:24 |
7:13 |
74.66 |
Mara |
3:12:15 |
7:20 |
74.77 |
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Wow great accomplishment Mark, it took me like 5-6 marathons over 2 years and thousands and thousands of consistent miles to get down to that time. And I’m about 10 years younger than you savor the moment and enjoy that great feeling! 🎉🏅
Brilliant running, really well done and very much deserved.
Thank you kindly. A compliment indeed cunning from you. You young bastard. 😁
😂
Yes! Well done that man! Congrats 👏🏼 👏🏼 👏🏼.
Well paced, an excellent race and fantastic result.
Well done sub 3:15 great result 😁😁😁
well done, you are awesome!
Well done massive congratulations 🎊
Thank you, all. Really appreciate the support and comments.
Well done 👏
Wow you are totally pulled that one off Congratulations 🎉🤩🥳
Epic achievement, well done!
Thank you guys. I'm still taking it all in.
Amazing - and great pacing throughout!
Thank you, Lord Fetch. I owe a heck of a lot to the community YOU created.