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Sun 29th Jan 2023 at 11:00am by jdc

Run > Race
  • Time
    1:11:13
  • Miles
    7.45
  • Min/mi
    9:34
  • Pacing
    87.5%
  • WAVA
    64.59
  • Stride(cm)
    98
  • Cals
    764
  • Cadence
    171
  • BPM
    166
  • %MHR
    97
  • B/mi
    1585
  • Asc(m)
    308
  • Hillscore
    19
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:03(9:03/m) 148/162bpm [1339b/mi] 87cal 6.63/6.97mph
2) 1m - 9:04(9:04/m) 161/170bpm [1459b/mi] 96cal 6.62/6.97mph
3) 1m - 10:24(10:24/m) 165/170bpm [1715b/mi] 111cal 5.77/6.2mph
4) 1m - 9:48(9:48/m) 173/186bpm [1695b/mi] 110cal 6.12/7.64mph
5) 1m - 8:40(8:40/m) 177/186bpm [1535b/mi] 100cal 6.92/7.72mph
6) 1m - 9:28(9:28/m) 174/177bpm [1648b/mi] 106cal 6.34/6.62mph
7) 1m - 10:26(10:26/m) 168/175bpm [1752b/mi] 106cal 5.75/6.8mph
8) 0.45m - 4:20(9:33/m) 173/176bpm [1653b/mi] 48cal 6.28/6.51mph

Red January Day 29. Not the Roman IX. Last min decision to do this race, given that I’ve not run this far in a very long time (May 2021) and after cross country yesterday it perhaps wasn’t the best idea but I’m glad I did it. It was fine for the first 10k but just died in the last 2k.
9:03 9:04 10:24 9:48 8:40 9:28 10:26 4:20

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 2:20 2:20 9:21 128 84-149 1197 166 84-176 7/1
0.50 4:37 2:17 9:09 149 142-154 1362 173 170-176 24/6
0.75 6:50 2:13 8:52 154 151-158 1366 174 172-176 10/15
1.00 9:02 2:12 8:48 157 153-161 1381 174 172-176 14/11
1.25 11:19 2:16 9:06 160 146-168 1456 172 168-176 12/16
1.50 13:30 2:12 8:46 155 149-160 1359 174 172-176 8/7
1.75 15:44 2:14 8:55 165 160-169 1471 174 172-176 10/5
2.00 18:06 2:22 9:27 162 160-166 1532 173 170-174 6/12
2.25 20:35 2:29 9:55 164 161-166 1626 170 166-174 15/7
2.50 23:08 2:33 10:13 163 160-167 1666 170 168-174 26/13
2.75 25:50 2:42 10:49 165 158-170 1784 167 164-172 18/10
3.00 28:30 2:39 10:37 167 163-170 1774 166 162-170 21/4
3.25 30:47 2:17 9:08 168 162-173 1536 171 168-174 5/6
3.50 34:02 3:16 13:02 171 163-183 2229 156 118-168 18/7
3.75 36:12 2:10 8:40 179 175-182 1551 172 162-178 8/3
4.00 38:18 2:06 8:22 179 174-185 1498 173 170-176 12/27
4.25 40:30 2:12 8:49 180 177-186 1586 172 168-176 8/13
4.50 42:40 2:10 8:42 179 175-183 1557 175 172-180 8/27
4.75 44:42 2:02 8:08 175 168-180 1424 178 174-182 9/28
5.00 46:58 2:16 9:02 175 173-178 1582 175 172-176 24/13
5.25 49:19 2:21 9:25 175 173-177 1647 175 172-176 16/24
5.50 51:40 2:21 9:25 176 174-177 1658 175 174-176 10/17
5.75 54:03 2:22 9:30 174 171-176 1653 174 170-178 5/15
6.00 56:26 2:23 9:33 171 167-175 1632 172 168-176 20/12
6.25 58:56 2:30 10:01 171 168-174 1712 172 168-174 11/10
6.50 1:01:46 2:50 11:19 166 159-171 1877 165 160-172 15/9
6.75 1:04:36 2:50 11:22 166 162-173 1886 166 160-172 18/16
7.00 1:06:52 2:16 9:02 172 169-175 1554 173 170-176 10/31
7.25 1:09:15 2:23 9:32 172 170-175 1640 173 170-176 15/8
7.45 1:11:13 1:58 9:39 173 171-176 1670 174 170-176 9/7

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    166 avge / 186 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    35 6.8% 12:37
    18 12.2% 9:21
    15 10.1% 9:08
    15 5.5% 11:16
    15 6.8% 11:43
    13 7.7% 10:36

  • Cadence Distribution

    171 avge / 182 max Stride Length: 98cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.4 171 7.4 1:10:04 9:30
    Walk 1.6 115 0.1 1:09 14:57

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:54 7:41 55.73% More
    800m 4:05 8:12 59.62% More
    1km 5:11 8:21 60.79% More
    Mile 8:20 8:20 63.51% More
    5k 28:59 9:20 63.81% More
    5 miles 46:55 9:23 64.54% More
    10k 58:33 9:25 64.83% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:28 8:28 62.52
    5km 28:11 9:04 65.62
    5M 46:40 9:20 64.88
    10km 58:45 9:27 64.62
    10M 1:37:18 9:44 64.51
    Half 2:09:32 9:53 63.41
    20M 3:22:51 10:09 64.01
    Mara 4:30:05 10:19 63.87
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