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Thu 30th May 2024 at 7:31pm by Autumnleaves

Run > Race
  • Good
  • breezy
  • Time
    23:55
  • Miles
    3.14
  • Min/mi
    7:37
  • Pacing
    94.9%
  • WAVA
    74.20
  • Stride(cm)
    119
  • Cals
    273
  • Watts
    308
  • Cadence
    178
  • BPM
    156
  • %MHR
    84.4
  • B/mi
    1190
  • Asc(m)
    29
  • Surface
    Road

Notes & Comments

A tantalising 4 seconds off the gold standard I think! Good race though, long time since I've been sub24.
1st in age category, 14th lady, official time 23.54.
1) 1mi - 7:24(7:24/mi) 146/155bpm [1082b/mi] 79cal 320/403W
2) 1mi - 7:43(7:43/mi) 160/164bpm [1235b/mi] 90cal 307/379W
3) 1mi - 7:47(7:47/mi) 162/164bpm [1261b/mi] 92cal 295/363W
4) 0.14mi - 1:00(7:08/mi) 161/162bpm [1150b/mi] 12cal 295/322W
7:24 7:43 7:47 1:00
Ness
Wow! Excellent! Well done 🏅
EvilPixie
Brilliant 🤩
northernslowcoach
Fabulous star
.B.
Fab :)
RRR-CAZ 🇬🇧
Great effort 👍
Autumnleaves
Noted added
.B.
So much season left to get those golds, you are so close! X

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.
0.13 55 55 7:20 111 84-133 814 180 176-194 356 200-382 1/2
0.25 1:52 57 7:32 142 133-146 1070 176 174-178 344 317-370 1/1
0.38 2:48 56 7:29 149 146-151 1115 176 174-180 331 302-380 3/2
0.50 3:44 57 7:33 151 151-151 1140 176 172-180 336 272-403 5/5
0.63 4:40 55 7:24 151 150-152 1116 179 176-180 297 262-321 2/1
0.75 5:34 54 7:14 153 152-154 1108 182 178-184 310 301-324 1/1
0.88 6:28 54 7:13 154 153-155 1112 180 178-182 303 297-319 1/1
1.00 7:24 56 7:28 154 154-155 1150 179 176-182 323 303-367 4/1
1.13 8:22 57 7:39 156 154-157 1194 179 176-182 325 296-368 1/2
1.25 9:17 55 7:20 154 154-156 1129 179 176-180 299 284-313 0/1
1.38 10:15 58 7:45 161 156-163 1247 177 176-178 314 275-365 4/3
1.50 11:11 56 7:31 161 161-162 1210 178 176-180 292 248-341 1/0
1.63 12:12 1:01 8:11 161 160-161 1318 178 176-180 345 336-359 5/0
1.75 13:13 1:01 8:04 162 161-163 1308 176 174-178 336 295-379 5/4
1.88 14:08 55 7:23 163 163-164 1204 176 174-178 275 251-311 2/6
2.00 15:07 59 7:51 162 161-163 1272 176 174-178 266 237-289 1/2
2.13 16:07 1:00 7:59 162 161-163 1292 176 174-178 296 280-313 2/1
2.25 17:02 55 7:20 163 162-164 1196 177 176-180 284 266-298 1/4
2.38 18:00 58 7:47 163 162-163 1270 178 176-178 305 296-320 2/1
2.50 19:00 1:00 8:00 162 162-163 1297 177 176-178 291 277-313 1/1
2.63 19:57 57 7:36 162 161-163 1231 178 176-178 288 279-299 1/2
2.75 20:59 1:01 8:12 162 161-163 1328 176 172-178 313 267-363 4/4
2.88 21:57 58 7:45 162 161-163 1256 176 174-178 280 260-317 1/4
3.00 22:54 57 7:38 160 159-161 1222 176 174-178 302 282-333 1/1
3.13 23:48 54 7:11 161 161-162 1155 178 176-180 292 283-316 1/2
3.14 23:55 7 7:13 162 162-162 1170 180 180-180 317 309-322 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 164 max Delete HR Trace

  • Cadence Distribution

    178 avge / 194 max Stride Length: 119cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 177 3.1 23:53 7:36
    Still 0.1 - - 2 -

  • Power Distribution

    308W (403 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 25 6:43 52.53% More
    200m 52 6:55 56.29% More
    400m 1:47 7:10 58.05% More
    800m 3:35 7:12 64.91% More
    1km 4:33 7:19 66.31% More
    Mile 7:21 7:21 69.06% More
    5k 23:38 7:36 74.36% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:48 6:48 74.66
    5km 23:38 7:36 74.34
    5M 39:52 7:58 71.33
    10km 50:38 8:09 69.92
    10M 1:25:24 8:32 68.54
    Half 1:54:54 8:46 67.52
    20M 3:02:54 9:09 65.33
    Mara 4:06:05 9:24 63.59

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