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Sun 29th Jan 2017 at 11:00am by FrightenedMan

Run > Race
  • Time
    58:52
  • Miles
    7.97
  • Min/mi
    7:23
  • Pacing
    95.2%
  • WAVA
    69.82
  • Stride(cm)
    128
  • Cals
    765
  • Cadence
    169
  • BPM
    165
  • %MHR
    93.6
  • B/mi
    1217
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Liswerry 8. Really pleased. Pace limited by left hamstring worries but no apparent significant damage.

Split Summary
===
1) 1km - 4:43(4:43/km) 154/178bpm 60cal 12.74/14.48kmph
2) 1km - 4:44(4:44/km) 159/167bpm 59cal 12.66/13.07kmph
3) 1km - 4:38(4:38/km) 158/160bpm 58cal 12.95/13.44kmph
4) 1km - 4:40(4:40/km) 161/164bpm 59cal 12.83/13.67kmph
5) 1km - 4:39(4:39/km) 163/167bpm 60cal 12.88/13.57kmph
6) 1km - 4:33(4:33/km) 165/168bpm 59cal 13.16/13.47kmph
7) 1km - 4:36(4:36/km) 167/171bpm 60cal 13.06/15.79kmph
8) 1km - 4:25(4:25/km) 169/171bpm 58cal 13.56/14.04kmph
9) 1km - 4:32(4:32/km) 170/173bpm 60cal 13.25/13.71kmph
10) 1km - 4:38(4:38/km) 170/172bpm 62cal 12.97/13.4kmph
11) 1km - 4:39(4:39/km) 170/173bpm 61cal 12.92/13.37kmph
12) 1km - 4:39(4:39/km) 171/174bpm 62cal 12.9/13.64kmph
13) 0.82km - 3:26(4:12/km) 175/179bpm 47cal 14.29/14.71kmph
4:43 4:44 4:38 4:40 4:39 4:33 4:36 4:25 4:32 4:38 4:39 4:39 3:26

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.25 1:55 1:55 7:41 127 92-164 976 177 160-184 2/1
0.50 3:46 1:51 7:25 174 166-177 1290 173 172-176 0/2
0.75 5:41 1:54 7:37 166 156-176 1264 171 164-182 1/1
1.00 7:36 1:55 7:40 157 154-159 1205 174 166-182 2/0
1.25 9:29 1:54 7:35 158 157-162 1197 171 168-176 1/1
1.50 11:22 1:52 7:30 158 155-159 1184 170 168-172 1/2
1.75 13:14 1:52 7:28 159 158-160 1187 170 166-172 1/1
2.00 15:06 1:52 7:30 160 158-161 1199 169 164-176 1/1
2.25 16:59 1:53 7:31 161 160-163 1209 170 166-176 2/0
2.50 18:53 1:54 7:36 162 159-164 1232 168 164-172 4/1
2.75 20:42 1:50 7:18 163 160-166 1191 170 164-174 1/5
3.00 22:35 1:52 7:28 165 163-167 1233 169 164-180 3/0
3.25 24:29 1:55 7:39 163 159-166 1248 167 164-172 0/3
3.50 26:19 1:49 7:16 164 161-167 1193 169 166-174 1/1
3.75 28:07 1:49 7:15 167 165-168 1210 169 166-172 1/1
4.00 29:59 1:52 7:28 166 161-168 1239 169 164-176 1/1
4.25 31:48 1:49 7:16 168 167-169 1221 168 164-174 1/1
4.50 33:35 1:47 7:09 169 168-170 1209 168 164-172 1/1
4.75 35:25 1:50 7:19 169 168-170 1236 168 164-172 1/1
5.00 37:13 1:48 7:12 170 168-170 1224 168 166-174 1/1
5.25 39:02 1:49 7:15 170 167-172 1232 169 164-176 1/2
5.50 40:50 1:49 7:15 172 171-172 1246 168 164-176 1/1
5.75 42:42 1:52 7:27 170 169-171 1266 166 162-172 0/2
6.00 44:32 1:50 7:20 170 170-171 1248 168 164-170 2/0
6.25 46:25 1:53 7:30 170 169-171 1275 167 166-172 2/3
6.50 48:15 1:50 7:20 170 168-172 1246 168 164-176 1/1
6.75 50:09 1:54 7:38 170 169-172 1297 166 162-170 0/0
7.00 52:04 1:54 7:38 170 168-171 1296 166 164-168 1/0
7.25 53:51 1:48 7:11 172 170-174 1235 169 166-174 0/1
7.50 55:43 1:52 7:28 172 170-173 1284 168 166-172 1/1
7.75 57:28 1:45 7:01 174 171-175 1221 171 168-178 3/2
7.95 58:46 1:18 6:31 178 176-179 1159 174 170-190 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    165 avge / 179 max Delete HR Trace

  • Cadence Distribution

    169 avge / 190 max Stride Length: 128cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:39 6:40 52.21% More
    800m 3:22 6:46 61.13% More
    1km 4:22 7:01 61.36% More
    Mile 7:07 7:07 63.85% More
    5k 22:40 7:18 68.24% More
    5 miles 36:36 7:19 69.02% More
    10k 45:39 7:21 69.17% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:31 6:31 69.70
    5km 21:41 6:59 71.35
    5M 35:55 7:11 70.32
    10km 45:13 7:17 69.83
    10M 1:14:52 7:29 69.81
    Half 1:39:41 7:37 68.89
    20M 2:36:06 7:48 69.71
    Mara 3:27:50 7:56 69.81
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