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Sat 19th Aug 2023 at 1:15pm by NordRunner

Run > Race
  • Time
    53:09
  • Miles
    6.28
  • Min/mi
    8:28
  • Pacing
    94%
  • WAVA
    65.39
  • Stride(cm)
    92
  • Cals
    561
  • Watts
    220
  • Cadence
    206
  • BPM
    170
  • %MHR
    91.3
  • B/mi
    1437
  • Asc(m)
    156
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Four second negative split!

Split Summary
===
1) 1km - 5:26(5:26/km) 156/165bpm [849b/km] 54cal 216/284W
2) 1km - 5:04(5:04/km) 166/170bpm [842b/km] 53cal 209/273W
3) 1km - 5:14(5:14/km) 169/172bpm [883b/km] 55cal 231/322W
4) 1km - 5:19(5:19/km) 170/175bpm [904b/km] 56cal 233/294W
5) 1km - 5:16(5:16/km) 172/175bpm [905b/km] 56cal 207/296W
6) 1km - 5:22(5:22/km) 173/176bpm [929b/km] 57cal 214/328W
7) 1km - 5:09(5:09/km) 173/175bpm [891b/km] 55cal 212/246W
8) 1km - 5:20(5:20/km) 173/177bpm [923b/km] 57cal 228/310W
9) 1km - 5:30(5:30/km) 174/177bpm [957b/km] 59cal 233/309W
10) 1km - 5:02(5:02/km) 173/179bpm [870b/km] 54cal 210/286W
11) 0.11km - 27(4:02/km) 180/182bpm [725b/km] 5cal 238/260W
5:26 5:04 5:14 5:19 5:16 5:22 5:09 5:20 5:30 5:02 27
Bowman 🇸🇪
Well done Steve, nice Negative split.
Happy with your effort?
NordRunner
It was OK. I didn't go out for an SB as the course was so bad! I think I was the oldest running, at least the only M65 registered beforehand! I made a respectable effort, faster than last year, with a bit less effort.
UltraDunc
Nice 👌 well done
Bowman 🇸🇪
Ok, faster than last year is a fine result!
NordRunner
Thank you, folkens.

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 2:16 2:16 9:03 149 130-156 1348 200 190-208 195 121-256 4/12
0.50 4:22 2:06 8:26 159 152-164 1340 206 202-210 231 172-281 5/3
0.75 6:32 2:10 8:40 163 161-165 1413 205 198-212 214 148-284 6/6
1.00 8:33 2:01 8:03 166 164-170 1336 207 204-214 219 160-273 4/6
1.25 10:34 2:01 8:04 167 163-169 1348 207 206-210 207 186-218 2/2
1.50 12:35 2:01 8:05 168 165-171 1359 208 206-212 230 208-268 3/3
1.75 14:46 2:11 8:44 170 167-172 1485 205 202-210 243 189-322 11/1
2.00 16:51 2:05 8:19 168 166-170 1397 206 202-210 214 150-276 2/8
2.25 19:07 2:16 9:03 172 169-175 1557 205 200-210 255 217-294 15/1
2.50 21:10 2:03 8:14 170 167-172 1399 207 204-212 217 138-266 3/6
2.75 23:20 2:10 8:41 170 168-173 1476 206 202-214 220 124-296 7/8
3.00 25:24 2:04 8:15 173 170-175 1426 208 204-216 192 136-242 4/15
3.25 27:33 2:09 8:37 172 170-174 1481 205 202-208 202 169-238 2/5
3.50 29:46 2:13 8:51 173 171-176 1532 205 202-210 233 197-328 9/3
3.75 31:52 2:06 8:22 173 170-175 1448 207 204-210 202 158-233 3/5
4.00 33:52 2:01 8:02 173 172-175 1391 206 202-210 209 172-243 3/6
4.25 35:59 2:07 8:28 172 169-174 1455 206 202-208 213 197-242 2/2
4.50 38:08 2:09 8:35 171 169-175 1467 205 202-210 220 203-246 3/4
4.75 40:20 2:13 8:50 174 171-177 1537 203 202-208 231 147-310 11/5
5.00 42:26 2:06 8:24 174 172-176 1462 206 202-210 235 196-264 4/4
5.25 44:43 2:16 9:05 175 173-177 1588 203 200-206 246 207-309 14/1
5.50 46:53 2:10 8:41 172 169-175 1494 204 200-210 234 141-300 7/7
5.75 48:53 2:00 8:01 172 169-175 1379 208 202-214 181 131-227 2/13
6.00 50:56 2:03 8:13 172 169-176 1414 206 202-210 209 133-268 5/11
6.25 52:56 2:00 7:58 176 172-181 1403 210 206-222 232 180-286 5/4
6.28 53:09 13 6:26 181 180-182 1164 222 220-222 245 225-260 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    170 avge / 182 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    16 2.8% 8:55
    16 2.7% 8:50
    12 4.0% 9:04
    11 4.0% 9:01

  • Cadence Distribution

    206 avge / 222 max Stride Length: 92cm

  • Power Distribution

    220W (328 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:43 48.17% More
    800m 3:58 7:58 55.78% More
    1km 4:56 7:57 58.37% More
    Mile 8:09 8:09 60.18% More
    5k 26:09 8:25 64.04% More
    5 miles 42:17 8:27 64.85% More
    10k 52:30 8:27 65.42% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:34 7:34 64.86
    5km 25:12 8:07 66.43
    5M 41:44 8:21 65.72
    10km 52:33 8:27 65.36
    10M 1:27:03 8:42 65.44
    Half 1:55:55 8:51 64.64
    20M 3:01:34 9:05 65.39
    Mara 4:01:46 9:14 65.48

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